In today's fast-paced world, mental health has become a major concern for many people. The pressures of modern life, coupled with the impact of social media and the recent global pandemic, have led to a significant rise in mental health issues such as anxiety, depression, and stress. While various treatments are available, one of the most effective and accessible methods to improve mental well-being is regular exercise.
Exercise and Its Impact on Mental Health
Reduces Anxiety and Depression:
Regular physical activity has been shown to significantly reduce symptoms of anxiety and depression. Exercise promotes the release of endorphins, often called "feel-good" hormones, which act as natural painkillers and mood elevators. Studies have shown that consistent exercise can be as effective as antidepressant medication for some people.
Stress Reduction:
Engaging in physical activities helps reduce stress by lowering the body's levels of cortisol, the stress hormone. Additionally, exercise increases the production of norepinephrine, a chemical that helps moderate the brain's response to stress. This combination helps create a sense of calm and relaxation.
Improves Sleep:
Poor sleep is both a symptom and a contributor to mental health issues. Regular exercise can help regulate sleep patterns, making it easier to fall asleep and improving sleep quality. Better sleep leads to better overall mental health, allowing the brain to repair and rejuvenate.
Boosts Self-Esteem and Cognitive Function:
Physical activity can lead to improvements in self-esteem and cognitive function. Achieving fitness goals, no matter how small, can provide a sense of accomplishment and confidence. Exercise also promotes neuroplasticity, the brain's ability to adapt and form new neural connections, which can enhance memory and cognitive performance.
Social Interaction:
Group sports or fitness classes offer social interaction, which is crucial for mental health. Building relationships and being part of a community can provide a support system, reducing feelings of loneliness and isolation.
Types of Exercise Beneficial for Mental Health
At Aspire Academy we incorporate these various exercises into our classes.
Aerobic Exercises:
Activities like running sprints, increase heart rate and are particularly effective at reducing anxiety and depression. The rhythmic nature of these exercises can also be meditative, providing a mental break from daily stressors.
Strength Training:
Lifting weights and resistance training can help reduce symptoms of depression and improve self-esteem. This form of exercise can also lead to better sleep patterns and increased overall energy levels.
Mind-Body Exercises:
For our cool down we often use a variety of Yoga poses which combine physical movement with mental focus and deep breathing. These practices can significantly reduce stress and anxiety, improve mood, and enhance overall mental well-being.
Team Sports and Group Activities:
Engaging in team sports or group exercise classes can provide both physical and social benefits. The camaraderie and support found in these settings can be particularly beneficial for mental health.
Making Exercise a Habit
To reap the mental health benefits of exercise, consistency is key. Here are some tips to help make exercise a regular part of your life:
Start Small:
Begin with manageable goals. Even a 10-minute walk can have immediate benefits. Gradually increase the duration and intensity of your workouts as your fitness improves.
Find Enjoyable Activities:
Choose exercises that you enjoy. Whether it's dancing, hiking, or playing a sport, enjoying the activity makes it easier to stick with it.
Create a Routine:
Schedule exercise as part of your daily routine. Consistency helps form a habit, making it easier to stick with over time.
Mix It Up:
Vary your workouts to keep things interesting and to work different muscle groups. This also helps prevent boredom and burnout.
Seek Support:
Find a workout buddy or join a class. Having someone to exercise with can provide motivation and accountability.
Our student Tash is a great advocate for exercising for mental health.
In March 2020 she lost her Nan (whom she was a live-in carer for) to a stroke just before Covid struck, her stepdad took his own life in August which attributed to the breakdown of her marriage, and in November lost her other Grandma to COVID-19.
Her mental health suffered as a result, so after deciding she was ready to try something different to help combat her symptoms, Tash joined Aspire.
Tash started off with the 8-week introduction to martial arts course back in 2023 taking advantage of the New Year Boost programme with Eastleigh Borough Council. Upon completion of the course, she then became a fully-fledged Aspire member.
Tash says
"Taking those first steps into the Dojang I was incredibly nervous, but all the instructors and students were so friendly and welcoming.
For me, exercising is important as it pulls me out of my down moments/days. I could quite easily stay at home after getting in from work. But once my Dobok is on and the warm-up is over I’m glad I pushed myself out of the house as I always feel better after the class has finished.
I have made some fantastic friends, and even managed to get my partner Zoey and her sister Lucy along - it is great to have people to train with and to celebrate achievements together.
If you want to start a new exercise class, I cannot recommend Aspire enough!”
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