Sometimes in life we get over burdened with the stresses of work, family, or personal matters. In these moments, we often try to reduce the stress by putting certain things on the back burner or eliminating them all together. Exercise can sometimes fall victim to this, but this can also wind up being a counter productive move.
In reality, research indicates that working out consistently can actually help you through these moments. And you don’t need an expensive gym membership to do it, because Fitness Is Free. Something as simple as running for 15 minutes a day, or walking for an hour, has proven benefits. And if you don’t know where to start, take a look at some of our free bodyweight workouts.
Interesting Physical Health Benefits Of Exercise
Aside from the obvious benefits such as weigh loss and an increase in strength and endurance, this study done by the Harvard T.H. Chan School of Public Health states that new evidence shows that meeting the recommended physical activity recommendations consistently over time can lead to the following long-term health benefits:
- In adults, it helps prevent eight types of cancer (bladder, breast, colon, endometrium, esophagus, kidney, stomach, and lung); reduces the risk of dementia including Alzheimer’s disease; reduces the risk of heart disease, stroke, high blood pressure, type 2 diabetes, depression, and deaths from all causes; and improves bone health, physical function, and quality of life.
- New evidence shows that physical activity can help to improve existing health conditions. For example, physical activity can decrease the pain caused by osteoarthritis, slow the progression of hypertension and type 2 diabetes, reduce the severity of symptoms with anxiety and depression, and improve cognition in those with dementia, multiple sclerosis, ADHD, and Parkinson’s disease.
Mental Health Benefits Of Exercise
People who exercise regularly have been shown to have better mental health and emotional wellbeing, and lower rates of mental illness. Another recent study done by Harvard found that running for 15 minutes a day, or walking for an hour, reduces the risk of major depression by 26%. Other research indicates that modest amounts of exercise can make a real difference with the following issues, no matter your age or fitness level.
Depression
Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication, but without the side-effects.
Anxiety
Exercise has been proven to be a natural and effective antianxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins.
Stress
Exercise helps reduce stress and the physical complications that go with it. As well as releasing endorphins in the brain, physical activity helps to relax the muscles and relieve tension in the body. Since the body and mind are so closely linked, when your body feels better so too will your mind.
ADHD
Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels, all of which affect focus and attention, improving ADHD
PTSD And Trauma
Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma
Other Notable Improvements Include:
- Sharper memory and thinking
- Higher self-esteem
- Better sleep
- More energy
- Stronger resilience
This Applies To Teens As Well
In a recent article from The Washington Post, 20 minutes of vigorous exercise daily works wonders for teens (which pulled data from the American Academy of Pediatrics article on Intensity and Duration of Physical Activity and Cardiorespiratory Fitness), a two year study of 339 teens, ages 13 and 14, found that just 20 minutes of vigorous running has been shown to lower risks for obesity, diabetes, hypertension, cardiovascular disease, poor mental health and more.
So when facing challenging times, remember that instead of sitting on the sofa, actually getting out and exercising can be one of the best ways to get through it!
Additional Resources
- The Mental Health Benefits of Exercise – HelpGuide
- Exercise for Mental Health – National Library of Medicine
- Exercise and Mental Health – Better Health Channel
- Exercise and Mental Health – Health Direct
- Exercise and the Brain: The Mental Health Benefits of Exercise – Healthline
- 5 Mental Benefits of Exercise – Walden University