Undoubtedly, you are familiar with the benefits of exercise for the health of the body, and we have already discussed this issue in various articles. As you know, exercise can reduce fat and increase muscle mass, prevent various diseases and improve the overall health of the body. But exercise can not only boost physical health, it can also boost mental health and be considered a natural way to deal with depression, anxiety, stress and many other mental health problems.
This This is not a new thing and you may know that exercise does not only improve the body's aerobic capacity, increase muscle mass, lose weight, reduce excess body fat, increase longevity and strengthen sexual power, and its benefits far outweigh the benefits. p>
People who exercise regularly are accustomed to it and always try to stick to it, because they have seen with their own eyes that exercise can increase their energy level and make them happier, improve their sleep quality. Improve their memory and concentration and increase their sense of freshness, calmness and self-confidence. These effects can be one of the best treatments for depression and anxiety.
There are many mental illnesses that are affecting people around the world today. With exercise, you can go to war against these diseases and find peace again. The good thing about exercise is that you do not need to be in the gym for hours or stay active at home to enjoy its benefits. You can spend a little time exercising and still have a better and healthier life at any age, regardless of your fitness level.
To what extent can these benefits help you to treat your mental health problems? But in this article, we want to take a closer look at this issue and examine it comprehensively. So stay tuned and see why you should not give up on exercise!
The effect of exercise on depression
Research shows that exercise can treat mild to moderate depression and has a similar effect to antidepressants, but fortunately has no side effects! For example, one study found that 15 minutes of running or an hour of walking a day can reduce the risk of major depression by 26 percent. In addition to reducing the symptoms of depression, research also shows that regular exercise can prevent the recurrence of depression and mental health problems.
Exercise is an amazing way to deal with depression for a variety of reasons. Most importantly, exercise affects brain changes, including nerve growth, reducing inflammation, and creating new patterns of activity that lead to feelings of relaxation and rejuvenation, and eliminates negative thoughts.
, Leads to the release of endorphins in the brain, which is a powerful chemical to boost mood and energy and improve your overall mood. Another thing about exercise is that by exercising and keeping your body active, you can keep your head warm so that you are less immersed in negative thoughts, which are the source of depression.
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The effect of exercise on anxiety
Exercise is also a natural treatment to reduce anxiety. Physical activity can reduce stress, increase your physical and mental energy, and help you fight anxiety with the help of healing hormones. In general, any activity and mobility can help you deal with mental health problems. But a full focus on exercise and physical activity has more benefits, and this mindset has a lot of positive effects on the brain.
To be clear, you have to try to activate your mind about what you are doing. For example, when walking and running, think about your feet hitting the ground and focus all your attention on body movements. Feel the rhythm and coordination of breathing, the contact of the air with the skin, the warmth of the sunlight, and with all your being and think of nothing but exercise.
This not only helps to increase the effect of exercise on the body, but also It can also reduce mental problems, negative thoughts and anxiety and actually "refresh" your brain!
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The effect of exercise on stress
Have you ever wondered how your body feels and how it reacts when you are under stress? In these cases, your muscles may tighten, especially the muscles of the face, neck, and shoulders; This can lead to severe neck, back or headaches.
In addition, you may experience chest tightness and heavy heartbeat or muscle cramps. You may also have problems such as insomnia, heartburn, heartburn, diarrhea or frequent urination. Stress leads to these problems, but these problems can lead to more stress and immerse you in a damaging cycle of pain and mental stress.
Exercise is one of the best ways to eliminate this. It is a cycle. Apart from releasing endorphins in the brain and boosting the feeling of freshness, exercise can also help relax muscles and reduce tension in the body. Because the body and mind are so strongly connected and close to each other, by improving the health of the body, you will be able to improve your mental health and get rid of stress and mental tension.
Effect Exercise for Attention Deficit Hyperactivity Disorder
Regular exercise and physical activity is one of the simplest and most effective ways to reduce the symptoms of Attention Deficit Hyperactivity Disorder (ADHD) and improve concentration, motivation, memory and mood. Physical activity and mobility can increase the levels of the hormones dopamine, norepinephrine and serotonin in the brain. These hormones are known as mood-boosting hormones and can increase happiness and have a positive effect on concentration and alertness. Act "Adrenal" to treat the disorder.
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The effect of exercise on trauma and post-traumatic stress disorder
Evidence suggests that by focusing fully on the body and being mindful of how it responds to exercise, you can reshape the nervous system. Stop the body's stress response to trauma and post-traumatic stress disorder, which can lead to cramps and make you dry.
Instead of letting your mind wander, If he can't concentrate, you have to feel the physical movements and reactions inside the joints and muscles and focus all your attention on your body and its movement. Activities and sports that involve cross-movement and involve the arms and legs at the same time can be considered the best option for improving body movement and treating anxiety and trauma. These include walking (especially on the sand), running, swimming, weightlifting, and even dancing. Walking and skiing can also help reduce the symptoms of post-traumatic stress disorder.
Other benefits of exercise and physical activity for mental health
Even if you do not suffer from mental health problems and mental illnesses, you can still benefit from regular exercise and strengthen your mental health. In addition to treating the conditions we have studied, exercise and physical activity can also have the following benefits:
Improve memory and concentration; The same endorphins that make you feel better And rejuvenate, they help you focus better, and you have more mentality and ingenuity than what you need to do. Regular exercise can also lead to the growth of new brain cells and prevent dementia and other problems caused by aging and aging.
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Increase self-esteem; By keeping your body active and doing various exercises, especially weightlifting, you can make yourself look better and increase your self-confidence. This mobility is essential for strengthening the mind, body and soul, and if it becomes a lifelong habit, it can fill you with a sense of worth and make you feel strong and powerful. Not only will you be able to increase your self-esteem by looking better, but you will also be able to feel successful and proud by achieving goals and accomplishing tasks, which is sticking to sports sessions.
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Better and better sleep; Even short-term, vigorous exercise in the morning or afternoon can help regulate your sleep patterns. Take the quality of your sleep and rest to a new level. If you prefer to exercise at night, it is better to go to relaxing exercises such as yoga or doing gentle stretching exercises to get your body ready for bed. Doing strenuous exercise and weight training during these hours may lead to waking up late.
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Increased energy levels; Increased heart rate several times a week will help you to be more active and to Stay active longer. This increase in mobility and activity also leads to high energy levels and removes laziness from your life. You can increase your energy with just a few minutes of exercise a day. So start with just a few minutes and move on to longer training sessions over time to reap more benefits.
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having a strong and stubborn spirit; Whenever you encounter mental challenges and emotional conflicts in life, you either have to be able to deal with them or you have to bow to them and fail. Stubbornness and having a resilient mindset that does not detract from this simplicity is a powerful weapon in combating mental health problems. , Alcohol and other harmful behaviors. But these are only temporary solutions and will make the problem worse in the future. In these cases, exercise will be your best friend and helper. With exercise you can have more stubbornness, both physically and mentally. This stubbornness and strong spirit will help you to reduce your stress, strengthen your immune system and face life's problems with all your strength and power.
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Easily enjoy these benefits
You do not need to exercise and sweat most of the day to enjoy these health benefits. In today's world where many people are busy with work, school, family and warmth, there is not enough time to exercise and therefore many people are completely unaware of physical activity and its benefits.
But as We said, you can improve your physical and mental health with a few minutes of exercise. For example, just 30 minutes of moderate exercise a day for 5 days a week may be enough. What's even more interesting is that you do not have to be active for 30 minutes without interruption. For example, you can split it into two 15-minute sessions or even three 10-minute sessions.
No one really has a problem with three 10-minute sessions a day, and they can do it easily. These minutes may be just enough time to listen to three songs. So try to prepare your favorite songs from today and exercise while listening to them. Compared to hours of watching movies, watching TV, surfing the web, spending time on virtual media and 30 minutes of exercise is nothing special and does not really affect how busy you are. So, from now on, put aside the excuse and do not restrict your physical and mental health due to "lack of time"!
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Even a little physical activity is better than nothing!
If you do not have time for 15 or 30 minutes of exercise or your body can not continue after 5 to 10 minutes of activity, open again There is no problem anywhere. You can rely on the same 5 to 10 minute sessions and get enough in the beginning.
The more you exercise and get used to it, the more energy you can gain and the endurance of your body will increase. . Therefore, you can prepare your body to adapt to longer sessions. The important thing is to stick to even very short activities most days of the week and do not say to yourself, "Ten minutes that does not help, let go!"
You must remember that a little exercise is better than nothing. And by getting used to it, you can slowly allow more time to keep your body active. This short time allows you to try different things and spend more time in the future for your favorite sports.
You do not have to bother to get results!
Be careful that you do not have to put yourself under pressure to get results. Apply a lot and get wet with sweat. Although these strenuous exercises are very beneficial, if you do not have enough time and ability to do them, you should not be discouraged and think that without them you can not reach your goal.
Also if your head is busy during the week and time You do not have enough, you can still think of a solution. A study has shown that people who exercise intensively only at the end of the week and have two heavy training sessions can also benefit from the benefits of exercise for physical and mental health. So even if you do not have the same 5 minutes, plan for Thursdays and Fridays to get rid of the embarrassment of not exercising during the week! We also suggest that you read the following articles to get acquainted with different training methods and be able to get the most out of it in a short time.
- What is plyometric training and what are the benefits for fitness?
- 6 Incredible Benefits of Butterfly Movement (and an Exercise Plan to Get Started)
- What is Tabata and how does it help you lose weight?
- 6 Important Benefits of Exercising with Body Weight (and Its superiority over bodybuilding machines!)
- What is explosive exercise for burning belly fat and how should it be done?
- What is intermittent tension exercise and what are its benefits?
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Exercise over obstacles that do not allow
Even knowing how much exercise is good for you and boosts your health, you will still have a hard time taking the first step. There are many barriers that prevent you from exercising or sticking to it. These barriers can get much bigger and bigger if you suffer from mental health problems and stress.
However, you can overcome these barriers with some solutions. Here are some big hurdles and ways to overcome them.
Feeling very tired; when you are tired or depressed or stressed Exercising only makes you worse. But the fact of the matter is that physical activity increases energy and eliminates fatigue. When you are very tired, tell yourself, "I only walk 5 minutes." The interesting thing is that after these 5 minutes, you will be refreshed and still want to be active. But if you do not want to exercise more, this 5 minutes is enough.
You feel very busy; When you are stressed and your mind is full of negative thoughts, you have a lot of work to do. You are overwhelmed or depressed, thinking that you have to do another task (exercise) can be very annoying. Also, if you have children, exercising and caring for them will be very difficult. However, if you prioritize exercise, you will definitely find a way to overcome this obstacle. For example, exercising early in the morning when you do not have a specific job and your children are asleep can be very effective.
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Feeling frustrated; Even if you have never been an athlete, you can still hope and find a solution. You should not look at professional athletes and be disappointed in yourself, but you should compare yourself only with yourself and try to be better every day than yesterday. Walking, doing yoga, or being more active at home for a few minutes is a big improvement and has many benefits.
You don't feel good about yourself; maybe you Like many others, always be critical of yourself. But you should not take this step and instead try to feel better and have more self-confidence. Set small goals for yourself and reward yourself for achieving them. Ask a friend to exercise with you to enjoy it and no longer care about your body and appearance. .
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