“I don’t always enjoy exercising, but I love when it’s done!” This statement is one of the most popular comments I hear in the fitness center, whether it’s a class or someone exercising on their own. Then, they often explain that it’s not just that they’re glad the exercise is over, but it’s about how they feel afterwards. They relieve stress, they feel accomplished, and even feel energized afterwards. We know there are many physical benefits to exercise, such as improving heart health, controlling blood pressure, improving bone, joint, and muscle health, and reducing the risk of type 2 diabetes. Recently, it is also becoming more common to hear about the mental and emotional benefits of exercise.
According to the CDC, about 20% of adults in the U.S. experience anxiety and/or depression. We also know that 1 in 6 people experience loneliness worldwide across all age groups, including about 12% of older adults. Even if you don’t have depression, anxiety, or experience loneliness, we all have some sort of stressors in our lives and could use a mood boost!
I have divided up the benefits of exercise on mental and emotional health into three main groups to discuss below:
- Supports Mood and Reduces Stress. When we exercise, our brains release endorphins, which are “feel good” hormones. They help to reduce stress and give the body a sense of well-being. Research shows that moderate and high physical activity are associated with 15-30% lower rates of severe loneliness and social isolation. Exercise, especially with a friend or in a group, can also be a distraction or way to take your mind off the things in your life that are causing you stress or anxiety. You might even make new friends from attending a class that you can spend time with outside of exercise!
- Boosts Energy and Improves Self Confidence. It’s understandable that some people think exercising will make them more tired, since they are exerting energy. While immediately after exercising you can feel tired, the act of exercise will help boost your energy levels. At a cellular level, your body produces more mitochondria while exercising. You may remember from your Biology 101 class that mitochondria are the powerhouse of the cell. Meaning, more mitochondria equal more energy! Exercising regularly also tends to improve sleep, and a well-rested body is a more energized body. Having more energy can also help improve self-confidence. The more energy you have, the more you can challenge yourself in your workout. Tackling the challenge of a tough workout can give you the confidence to tackle the challenges of your everyday life.
- Creates a Sense of Routine. Having a regular routine can help improve mood and give a sense of purpose. Scheduling a time for exercise each day, whether it’s a class, exercising on your own, or meeting a friend for a walk, can help create structure to your day that is important for mental health. It gives you something to look forward to that will help you feel better mentally and physically afterwards.
Keep in mind these mental and emotional benefits when you are lacking the motivation to exercise. As my members say, “you’ll love it when it’s done!”