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Exercise & moving

A little sliver of reflection and an important part of my survival guide…

As we all do, at some point, our struggle with mental wellbeing is reflected in our overuse or underuse of exercise. Whether it’s excessive training to escape, avoid or distract ourselves from something painful or whether we struggle to get out of bed and find motivation for anything and close our doors to the world and not exercise at all. One element of my survival guide, which I can personally attest to, is finding a healthy balance in regular exercise and movement to improve our mental wellbeing.

It’s not just about looking good or feeling strong; regular exercise, no matter how small, can help us to alleviate symptoms of anxiety, depression, stress, and even some more severe mental health conditions. Especially so, if we are able to get outside, and move our bodies under the sun; whether that be walking down the road, the canal, along a river or beach, a mountain or strolling through fields or the desert.

Let’s start by looking at the science behind why exercise is so beneficial for our mental health.

When we exercise, our brains release a number of different chemicals and hormones that have been shown to improve mood and reduce stress…

  • One of the commonly known chemicals which are released from moving our bodies is endorphins. These are often referred to as the “feel-good” chemicals. Endorphins are naturally produced by the body during exercise, and they have been shown to reduce feelings of pain, boost mood, and promote feelings of euphoria. So, a simple walk outdoors each day can significantly improve our ‘feel-good’ temperament.
  • Another chemical that is released during exercise is dopamine. This is involved in the reward and pleasure centre of the brain. When we exercise, dopamine levels increase, and this can lead to feelings of enjoyment and motivation. If you didn’t know, dopamine is also released after intimacy and is normally referred to as the ‘love drug’. This same chemical is released when we are in the presence of a romantic interest! Another ‘feel good’ chemical for us; which positively influences our temperament after exercise, reducing negative feelings and anxious thoughts.
  • Additionally, exercise has been shown to increase levels of serotonin, a neurotransmitter that helps to regulate mood, sleep, and appetite. Low levels of serotonin are associated with depression, so increasing serotonin levels through exercise can be an effective way to improve our mood and reduce symptoms of depression. Again, like dopamine, serotonin is a ‘feel-good’ chemical released in the presence of a romantic interest or following intimacy and is also linked to the ‘love drug’.

But it’s not just about the chemicals that are released during exercise. Exercise can also help to promote new neural connections in our brains, which can lead to improved cognitive function and better mental health outcomes. Studies have shown that if we take part in regular exercise, it can lead to increased brain volume in areas associated with memory, attention, and executive function. This is particularly important for us as we age, as exercise can help to prevent age-related cognitive decline within us. 

So, what kinds of exercise are best for mental health? 

The good news is that any kind of physical activity that we do can be beneficial. Whether we prefer jogging, weightlifting, yoga, swimming, or dancing, as long as we are moving our bodies and getting our heart rate up, we can reap the mental health benefits of exercise and do it in a fun way. We can get friends or family involved in moving too, and this will not only release ‘feel-good’ chemicals, but it will also help increase our emotional connection to loved ones.

I found my solitude from being on the water, whether it be paddle boarding along rivers, the coast or wake and kite surfing; it not only became my exercise but my form of mindfulness too. For me, moving my body on the water provides me with a space where I can easily connect my mind, body and soul. This helps me stay emotionally regulated while enabling me to reflect, connect with my breath, and stay calm and tranquil.

Other forms of exercise which have helped me and others are…  

Yoga and other forms of mind-body exercise can also be effective in improving our mental wellbeing. These types of exercise focus on our mind-body connection, and they can help us to reduce stress, improve mood, and promote relaxation. Yoga has been shown to be particularly effective in reducing symptoms of anxiety, and it can also improve flexibility, strength, and balance.

One type of exercise that has been particularly effective for improving our mental wellbeing is aerobic exercise. This is any type of exercise that increases our heart rate and gets us breathing heavily; such as running, cycling, or swimming. Aerobic exercise has been shown to be particularly effective in reducing symptoms of anxiety and depression, and it can also improve our cognitive function and overall quality of life.

Strength training is another form of exercise that can be helpful for our mental wellbeing. Studies have shown that resistance training can improve our mood and reduce symptoms of depression. It can also improve our self-esteem and body image perceptions. Strength training can also be beneficial for us as we age, as it can help to prevent muscle loss and improve balance and mobility.

Of course, exercise is not a remedy for all mental health issues, and it is not a substitute for medication or therapy. However, it can be a valuable addition to a mental wellbeing plan, and it can help to improve our overall quality of life.

It's important to note that the benefits of exercise for mental health are not just limited to the time we spend working out. 

Even small amounts of physical activity throughout the day can be helpful for improving our mood and reducing stress. 

For example, taking a short walk during our lunch break or doing a few stretching exercises in the morning can help to boost our mood and improve our overall mental wellbeing.

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