Training for mental health

 Training Your Mental Health

Introduction

This essay will analyse and investigate multiple theories around the question can physical workouts have positive benefits to your mental health? essay will outline many of the beneficial implications of having a regular workout routine and give helpful tips throughout on what you can do to get started.
there will be related theory throughout linked for anyone wanting to further investigate this topic, but this essay will clearly breakdown and highlight the main mental health benefits from working out.

The Benefits

Exercise has been proven to be very beneficial for your self-esteem and cognitive function exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal, due to this it has been proven to improve metal health issues such as reducing anxiety, depression and negative mood.

aerobic exercises, including jogging, swimming, cycling, walking, gardening and dancing have all been proven to reduce anxiety and depression. these improvements in mood are proposed to be caused by exercise-induced increase in blood circulation to the brain and by an influence on the hypothalamic-pituitary-adrenal (HPA) axis and thus, on the physiologic reactivity to stress. This physiologic influence is probably mediated by the communication of the HPA axis with several regions of the brain, including the limbic system, which controls motivation and mood; the amygdala which generates fear in response stress.

The list of things regular physical exercise helps is seemingly endless you may be having a problem in your life that you do not even realise could be helped by exercise. the list below outlines some of the key benefits of physical exercise.

1. improved sleep

2. better endurance/ more energy

3. improvement in mood

4. weight reduction

5. reduced cholesterol and improved cardiovascular fitness.

6. reduced tiredness that can increase mental alertness.

The benefits physical exercise has on your daily life is huge and the positive implications it has on your mental health are huge.

There have also been many studies on simpler benefits physical exercise can have on your mental health. physical workouts can be a great distraction and be a great way to create social interaction which can be very beneficial as can forgot about any mental health problems. Also, another great thing about exercise to your mental health is it is something that if you work at it, you will definitely see results this has very positive benefits mentally as you are feeling you are improving and achieving things in your life which is very beneficial mentally.

A very interesting study was conducted by Harvard T.H. Chan School of Public Health who found that running for even just 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. In addition to relieving depression symptoms, research also shows that maintaining an exercise schedule can prevent you from relapsing. All these benefits we have discussed throughout this essay almost all can be scientifically backed with physical exercise been proven to promote many changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. it also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. 

Struggling With Anxiety

I have created this separate section of essay specifically on anxiety due to the vast increase in people suffering with anxiety. When conducting research for this essay I was shocked at many of my findings about how serious this issue is, and I know how Beneficial physical activity can be to combat this.

In any given week in england, 6 in 100 people will be diagnosed with generalised anxiey disorder (Mind)

In the UK, over 8 million people are experiencing an anxiety disorder at any one time (Mental Health UK).

less than 50% of people with generalised anxiety disorder access treatment (Mental Health Foundation)

Theses Stats empathises the anxiety problem we have in the UK and physical exercise can definitely play its part in working towards rectifying this. Ecercise is a natural and effective anti-anxiety treatment. it relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins.

Top Tip: when trying reducing anxiety while you work out rather than overthink about your own life try to just focus on the exercise you are doing and think of nothing else. for example, try to notice the sensation of your feet hitting the ground or the rhythm of your breathing or anything that you are feeling that can be a distraction from the everyday anxiety's we all have. This technique of mindfulness of really focusing on your body and how it feels to exercise you're not only benefiting with your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head.

Exercise helps regulate the hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis is a central player in directing how your body reacts to stress, both physical and psychological. Prolonged exposure to stress can result in overactivation of the HPA axis, which in turn can result in mood disorders like anxiety and depression. Research has shown that intense exercise can modify the reactivity of the HPA axis, resulting in a reduced stress reaction in response to a psychosocial stressor.

Exercise increases levels of Brain-Derived Neurotrophic Factor (BDNF). BDNF is a naturally occurring growth factor that helps to ensure the survival of neurons and regulate neuroplasticity. BDNF has also been shown to have antidepressant effects through its indirect effect on serotonin levels. Studies have indicated that physical activity increases the production of BDNF, which in turn helps to fight symptoms of depression.

Exercise produces endocannabinoids and enlarges the hippocampus. As any runner can tell you, a good run can make you feel really great—even euphoric. This runner's high, as it's commonly called, is the result of the release of endocannabinoids in the brain as a result of exercise, and while it's more common among runners, it can also happen in response to other forms of aerobic exercise. When you elevate your heart rate through physical exercise activities, you set off a chain reaction in your body! While these endocannabinoids are a short-term effect of exercise, there are long-term effects too. For example, people who exercise regularly may benefit from an increase in the volume of their hippocampus, which can result in improved memory and focus as well as better mood—all of which can have a positive effect on your mental health and overall well-being. 

Conclusion

To conclude I hope this essay has helped you understand all the benefits physical exercise can have on your mental health. and I hope by reading this you can implement some of this advice to help you with any mental health problems you may be having. there is a lot of very helpful information out their if wanting to do further research beyond this essay. Also, if you have enjoyed this post and felt have learned anything please leave a comment and have a look at some of our other posts which provide great information around the fitness industry.