People have been moving since the beginning. Its benefits are endless, but as the years have gone by and things have been given to us at our fingertips, exercise has tended to decline and negative effects on our mental health have increased. You don’t have to move excessively or do anything high-intensity to reap the mental health benefits of exercise. If we all committed to walking half an hour every day, we would reap many benefits. That’s my goal for you, if you are currently not doing much exercise or none, for the next 30 days commit to walking every day for 30 minutes. Write down how you feel after each walk. These are the mental benefits of exercise that you can reap:
1. Reduced Tension, Stress, and Mental Fatigue: Exercise, even in its simplest form, helps reduce levels of cortisol—the stress hormone—while releasing endorphins, often referred to as “feel-good” hormones. This combination works wonders in alleviating tension, reducing stress, and combating the mental fatigue that can build up throughout the day. A daily walk allows your mind to unwind and reset, helping you approach challenges with a clearer, more relaxed mindset.
2. A Natural Energy Boost: Contrary to what you might think, physical activity doesn’t deplete your energy—it actually boosts it. Walking increases blood flow and oxygen supply to your muscles and brain, leading to increased energy levels and a greater sense of vitality. Rather than reaching for that extra cup of coffee, try a brisk walk; you might find it’s an even better pick-me-up.
3. A Sense of Accomplishment: Setting and achieving goals, no matter how small, can foster a sense of accomplishment. Committing to a daily walk and sticking with it provides a consistent win, boosting your self-esteem and reinforcing your ability to follow through on commitments. This daily sense of achievement can spill over into other areas of your life, enhancing your overall confidence and motivation.
4. Increased Motivation: As you begin to see and feel the benefits of your daily walks, you may notice a natural increase in motivation—not just to continue walking, but to pursue other healthy habits as well. Exercise has a compounding effect; the more you move, the more you want to move. This newfound motivation can inspire you to make positive changes in other aspects of your life, from eating healthier to trying new activities.
5. Enhanced Focus: Physical activity has been shown to improve cognitive function, enhancing your ability to focus and concentrate. A daily walk can help clear mental clutter, making it easier to stay on task and think more clearly. Whether you’re at work, studying, or managing household responsibilities, you’ll likely find that regular movement sharpens your mental acuity.
6. Reduced Anger and Frustration: When emotions run high, exercise provides a healthy outlet for releasing built-up anger and frustration. Physical activity can help diffuse intense emotions, allowing you to process them in a constructive way. A walk in nature, in particular, can have a calming effect, helping you regain perspective and approach situations with a cooler head.
7. A Healthier Appetite: Regular exercise helps regulate hunger hormones, promoting a healthier appetite. You might find that your cravings for unhealthy foods diminish and that you’re more inclined to choose nutritious options. Walking also aids digestion, making it easier for your body to process the foods you eat, contributing to overall wellness.
8. Increased Happiness: Walking stimulates the production of endorphins, serotonin, and dopamine—all of which are neurotransmitters associated with happiness and well-being. This natural chemical boost can lift your spirits, enhance your mood, and help combat feelings of sadness or depression. The simple act of moving your body can make a world of difference in how you feel emotionally.
9. Improved Mood: Consistent exercise has been linked to improved mood and reduced symptoms of anxiety and depression. Walking allows you to take a break from your daily routine, breathe fresh air, and experience a change of scenery—all of which contribute to a better mood. Over time, you may find that your daily walks become a cherished part of your routine, providing a mental and emotional reset.
10. Better Quality Sleep: Physical activity is one of the most effective natural remedies for improving sleep quality. Regular walks can help regulate your sleep-wake cycle, making it easier to fall asleep and stay asleep. Better sleep not only enhances your mental health but also improves your physical health, creating a positive feedback loop that benefits all aspects of your life.
MaryAnna xo
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MaryAnna Robbins CSEP-CPT, OFC RHEP – Group Exercise, Resistance Trainer, Yoga Fitness, Pilates Mat Fitness
