We all know that doing exercise is good for your physical health, but how many of us know that physical activity also works wonders for our mental health too? We think that the mind and body are separate, but what you do with your body can have a powerful effect on your mental well-being.Mental well-being can be defined as feeling good – not just about yourself, but also the world around you; living the way you want.
There’s been numerous studies which suggest there’s a link between being physically active and having good mental well-being. Although you needn’t worry if you’re not someone who wants to spend hours in the gym, there’s more ways to get your daily exercise in.
Physical activity can be split in to different categories:
- Daily physical activity
- These are everyday things such a walking to the bus stop, carrying shopping bags. These things can easily add up to the recommended 150 minutes per week!
- Exercise
- These are purposeful activities such as going to the gym
- Play
- Unstructured activity that is done for fun or enjoyment such a walk down the beach or a leisurely weekend cycle!
- Sport
- Structured and competitive activities such as a football match. These can vary in intensity ranging from high speed like athletics, to a slower pace such as darts.
All types of activity are found to improve mental health no matter age or gender and it’s a fantastic way to help with different aspects of life. Team sports, cycling and aerobics have been found to have the most positive impacts – helping with endorphins being released and being able to socialise at the same time!
So how does exercise affect our mental health?
Physical activity has a huge potential to enhance our well-being – just 10 minutes of brisk walking can increase our alertness, energy and leave us in a better mood. It can also help increase our self-esteem which in turn can help reduce stress and anxiety.
Our mood
In a study of 1.2 million people, it was found that those who exercised had at least 1 and a half fewer bad day than those who chose not to do any exercise. Researchers also found that those who did some physical activity felt more content, calmer and more awake after being active. Overall, researchers found that low intensity exercise for 30-35 minutes a day, 3-5 days a week was the best as increasing enthusiasm, alertness and a general positive mood.
Our stress
When the body is hit with stress, it goes into a fight or flight response, triggering a rush of stress hormones into our body. These hormones and adrenaline which raise blood pressure, increase our heart rate and make us swear. Not only this, they can reduce bloody flow to the skin and release cortisol (a stress hormone which releases fat and sugar in to our system).
It’s been found that adults that are active, have much lower stress rates compared to less active adults.
Our self-esteem
Self- esteem is how we feel about ourselves and how we perceive our self- worth. Being active has been found to have a positive influence on our self-esteem across all ages and gender. When you’re exercising, you feel better mental and physically which can both have a huge positive impact on your thoughts on yourself.
Depression and anxiety
Physical activity can be used as a standalone treatment for depression and anxiety or it can be used as part of a combination of medication and/or psychological therapy. People tend to like using this exercise and movement as part of their depression treatment as there isn’t the side affects you get with things like antidepressants.
How you can get more active…
Chances are, you’re physically active more than you realise on a day to day basis; running for the bus, doing some hoovering or even just fidgeting when you’re sat in the office (it’s been found to burn calories and help improve blood flow!)
But if you’re wanting to become more active, then why not think about the following...
- Join a gym. You can check out activeNewham’s membership options here and don’t forget, you can sign up now and you won’t pay a joining fee! You can also use the facilities on a casual, pay as you go basis – check the prices here! Or why not get the kids into getting active and check out the Neighbourhood Sports Programme – free activities happening across Newham!
- Get a new hobby. Maybe you loved football as a kid or you were top sprinter at school? Then why not pick it up again? Find info on different clubs around Newham here!
- Take part in your local Parkrun! A free 5km run, walk or jog around your local park - there's so many all around the country! Find your local one on their website.
- Get out and about. If you find yourself eating lunch at your desk each day, why not get a group of colleagues together and go for a lunch time stroll? Or if you’re about to jump in the car to go and grab some milk, why not think if you could walk, cycle or even skate there!
Whatever you choose to do, it's better than doing nothing.
If you’re struggling with mental health issues, talk to someone and let them know how you’re feeling. If you know someone who you think might need a helping hand, talk to them and ask the question.
If you'd like to speak to someone who can help, please call the Samaritans on 116 123. They answer their phones 24 hours a day, 365 days a year; there is always someone to talk to who wants to help. If you prefer to write your thoughts and feelings down, you can email the Samaritans on: jo@samaritans.org
For more information on the Samaritans, please see their website.
