Benefits of exercise on our Mental Health


What Are the Psychological Benefits of Exercise With Depression?

Improved self-esteem is a key psychological benefit of regular physical activity. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain.
Endorphins also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as “euphoric.”
This often enable us to see the world through a more positive framework.

Endorphins act as analgesics, which means they diminish the perception of pain. They also act as sedatives. They are manufactured in your brain, spinal cord, and many other parts of your body and are released in response to brain chemicals called neurotransmitters. The neuron receptors endorphins bind to are the same ones that bind some pain medicines. However, unlike with morphine, the activation of these receptors by the body’s endorphins does not lead to addiction or dependence.

Regular exercise has been proven to:
• Reduce stress
• Ward off anxiety and feelings of depression
• Boost self-esteem
• Improve sleep

Exercise also has these added health benefits:
• It strengthens your heart.
• It increases energy levels.
• It lowers blood pressure.
• It improves muscle tone and strength.
• It strengthens and builds bones.
• It helps reduce body fat.
• It makes you look fit and healthy.

Research has shown that exercise is an effective but often underused treatment for mild to moderate depression.

Any form of exercise can help depression as it raises the heart rate which then in turn releases the endorphins often known as the “feel good” chemicals.

Some examples of moderate exercise include:
• Biking
• Dancing
• Gardening
• Golf (walking instead of using the cart)
• Housework, especially sweeping, mopping, or vacuuming
• Jogging at a moderate pace
• Low-impact aerobics
• Playing tennis
• Swimming
• Walking
• Yard work, especially mowing or raking
• Yoga
Because strong social support is important for those with depression, joining a group exercise class may be beneficial. Or you can exercise with a close friend or your partner. In doing so, you will benefit from the physical activity and emotional comfort, knowing that others are supportive of you.
What stops’s you taking the first step to moderate exercise now, the first step in turn to your recovery?

Article by Diane Pulley

Diane Pulley is a BACP accredited and UKRC psychotherapist and Life Coach having graduated from Warwick university. She has worked in private practise for many years with clients presenting various issues, from trauma, depression, anxiety and self confidence. Diane works with both individuals and couples. Her experience has lead her to work with corporate clients delivering stress management training for both staff and management. Aspire You has been born from a personal journey, of Diane's own marriage breaking down after 28 years, when she identified there is a need to support women through this process and help them rebuild their lives. "everyone has the potential to lead fulfilling lives and i am committed to helping individuals achieve that desire"