What kind of return on investment is your brain getting from your exercise?

Invest in Your Mental Health with Exercise

Moving your body helps heal your brain. Study after study shows that regularly exercising mitigates depression, anxiety, insomnia, fatigue, irritability, and more. And that’s not to mention all the physical benefits of exercise, which range from weight loss and management to endurance to bone health to digestive health and more. So why is it that exercise is so important for mental (and emotional) health? And are the benefits of regular exercise reserved for marathoners and born gym rats? You can probably guess that the answer is “no”. When you begin to view the work you put into your physical health as an investment in your mental health, it just might make the effort you put in even more valuable!

The Science Behind Exercise and Mental Health 

As it turns out, the “runner’s high” is backed up by science! In a nutshell, exercise staves off depression and anxiety by releasing endorphins, which are the brain’s feel-good neurotransmitters that enhance your sense of well-being. These “chemical messengers” are known as the brain’s natural pain reliever. Pretty neat, huh? We’ve got a built-in neurotransmitter that can be activated by exercise, enabling us to sometimes skip the Ibuprofen and let our body heal itself!
Additionally, physical activity promotes the release of dopamine (another pleasure-based neurotransmitter associated with motivation and enthusiasm) as well as serotonin (known as the “happy hormone”). Low levels of serotonin are linked to depression and anxiety, so stimulating the release of it through activity is a proven way to combat depression and anxiety. 

Exercise is for Everyone 

But what if you identify as “uncoordinated” or you just can’t imagine waking up at 5:30am for a CrossFit class? The good news is that you don’t have to be an all-star athlete to regularly exercise and enjoy all of its amazing benefits. The key is to find an activity you love (or even one you can tolerate!), and stick with it. Maybe you’ve never found a workout you really enjoy, but you love listening to music, podcasts, or audio books. Going on a few walks, hikes, jogs, or bike rides each week is a great way to carve out time for a hobby  while sneaking some exercise in with it—especially if you can get the added benefits of breathing in the fresh air.
Perhaps you want to exercise more, but you spend all day behind a screen in an office and you can’t motivate yourself to go to the gym by yourself after being alone inside all day. You could get your heart rate up by joining a local sports league or inviting some friends to join you to play soccer, volleyball, or tennis at a park on the weekends. Quality time socializing with friends (and even strangers!) also releases “happy hormones,” so you’d be getting a two-for-one! 

The point is that though there are some who down protein shakes, run long distances, and have lofty athletic goals (more power to you, keep it up!), exercise is for everyone, and so are its benefits. So what about you? What will you do to move your body (and love your brain) this week? Whatever investment you make (big or small) your brain will thank you!

Verified Reliable Sources for The Content in this Article: Mayo Clinic, Harvard Medical School, The Mindfulness Clinic, Healthline, Hormone Health Network, Time Magazine

Put It Into Practice

There are countless ways to invest in your mental, emotional, and physical health through exercise. You don’t have to be a marathoner to move your body. Here are some creative ideas to get you started:

Go on walks.
Even going on a 30 minute walk after work or during lunch is a great way to squeeze in some exercise.

Get your groove on.
Some people are born dancers; others can barely stay on beat. But anyone can work up a sweat through dancing, and with YouTube, you can dance in the comfort (and privacy) of your own home. Check out this African dance fitness channel, or give this classical ballet barre workout a twirl (pun intended).

Stretch it out.
With its emphasis on breathing and mindfulness, yoga is a stress-buster. There are plenty of studios offering in-person classes, as well as countless online options from which to choose.

Hit a H.I.I.T. workout
High-Intensity Interval Workouts are especially linked with mental health benefits. And they’re not as intimidating as they sound! Plus, they’re shorter, more intentional, and less aimless than an hour at the gym. As an added bonus: no equipment is necessary! YouTube abounds with all sorts of free HIIT workouts to try.

Practice your punches.
Kickboxing has grown in popularity the past few years and is especially touted for its weight-loss and muscle-building benefits. Plus, it’s always good to learn how to defend yourself.

Jump to it.
Jumping rope has made a comeback because it requires no more equipment than a rope, can be done anywhere, and can get your heart pumping in no time! Did you know there are even weighted ropes?

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Luke Lewallen, Mental Health Counselor