Exercising for Better Mental Health
October 10th was World Mental Health Day. Over the years I have worked extensively with clients who have been dealing with the likes of depression, anxiety and low self esteem. Some started training with me specifically to help combat these difficult emotions, others found the positive effects as a by-product of training for other reasons. The great thing has always been the positive results they have experienced from training regularly.
It’s not easy to get the motivation when suffering from low mood or other mental health issues to start, or continue, with a regular exercise programme; but that push is worth it, as it can reap incredibly notable benefits.
To break it down simply, EXERCISE:
Releases endorphins (which are ‘feel good’ chemicals) in our brain. It also affects the chemicals ‘dopamine’ and ‘serotonin’ which are related to depression and anxiety.
Assists in the growth of brain cells and makes your heart, muscles, and bones stronger and work better.
Releases Cortisol which helps to manage stress and worry. It can also help to boost your self esteem and self confidence, as it gives you sense of control and as you see how you’re improving over time you get a real sense of achievement.
Promotes better sleep and increases happier moods.
You don’t have to go nuts and overtrain or put pressure on yourself to take on a huge exercise programme. 3 - 5 times a week for a minimum of 30 minutes is recommended, however 15 minutes is better than nothing, so set yourself reasonable goals and build on them.
Also try exercising with someone else. If you can work with a personal trainer, great - be sure to work with someone who you resonate with and who understands what you’re aiming to achieve. Otherwise exercise with a friend, a family member, or a group that you feel comfortable with and get that extra motivational support.
If you are feeling depressed or in need of emotional support, there are dedicated organisations that you can contact: https://www.mind.org.uk / www.samaritans.org / https://www.giveusashout.org/ /