Physical activity and mental health: why movement is not only about the body, but also about the soul. In the modern world, we often hear that sports are good for health. We are told that we need to move more, go to the gym, run, or at least do morning exercises. But many people perceive physical activity solely as a way to lose weight or tone the body. However, few people think that movement is not only about muscles and figure, but also about our mind, emotions, and overall mental state.
If you have noticed that after a walk or workout, your mood improves, it becomes easier to think and breathe, then you have already felt how physical activity affects the psyche. In this article, we will figure out why movement is one of the most powerful tools for maintaining mental health and how to use it correctly to feel better.
Why is physical activity important for the psyche?
Our brain is not just an organ, but a whole system that works thanks to chemical processes. When we move, reactions are triggered in the body that help us feel better emotionally.
Why does a walk in the fresh air or a light workout suddenly make us feel better? As if the problems no longer seem so scary, thoughts become clearer, and the body becomes lighter. This is not just a coincidence! Movement directly affects our brain and emotional state, and now I will tell you why.
Firstly, when we move, the body begins to produce endorphins – the very same “happiness hormones”. They act as a natural painkiller and antidepressant: they reduce stress levels, improve mood and create a feeling of satisfaction. This is why after a run or an active walk we often feel a surge of joy and vigor.
When we are worried, nervous or constantly anxious, the level of cortisol (stress hormone) in the blood increases, and this can lead to chronic fatigue, irritability and even depression. Physical activity helps reduce it. Simply put, the more you move, the easier it is for your body to cope with stress.
Movement improves blood circulation in the brain, which means it gets more oxygen and nutrients. We begin to concentrate better, make decisions faster and remember information more easily. So if you need to collect your thoughts before an important exam or project, try to stretch a little or take a walk beforehand – it really helps!
Another pleasant bonus of physical activity is distraction from negative thoughts. When we worry, worry or get angry, the brain often gets stuck on unpleasant moments, scrolling them over and over again. But if at this moment you switch to movement – for example, go for a run, do yoga or just actively clean the apartment – it will be more difficult for the brain to “chew” the negative. At some point, you will notice that anxious thoughts fade into the background, and your mood improves.
It turns out that physical activity is like a natural antidepressant that does not require a prescription, has no side effects and is available to everyone. The main thing is to choose the type of activity that you like. It does not necessarily mean going to the gym or hard training. Perhaps dancing, yoga, swimming or just evening walks will suit you.
How does physical activity help with anxiety and depression?
Anxiety and depression are two of the most common mental health conditions in the world. According to the WHO, millions of people face these problems, and medications and therapy do not always provide immediate results. However, numerous studies show that regular physical activity helps reduce symptoms of anxiety and depression.
How exactly does sport affect anxiety?
Surely you are familiar with this feeling: anxious thoughts are spinning around in your head, your chest is heavy, and you can’t relax. But if you move a little — take a walk, run, or at least do a couple of exercises — you feel better. Why does this happen?
When we are anxious, our body produces adrenaline, a hormone that is responsible for the “fight or flight” response. It makes our heart beat faster, our breathing quickens, and chaos begins in our head. Sports help our body learn to regulate this process: regular training makes us more resistant to stress, and over time, anxiety no longer gets the better of us.
When we are in a state of panic or extreme anxiety, we begin to breathe shallowly and quickly, which only increases anxiety. Any physical activity makes us breathe deeper and more rhythmically, and this helps the brain receive more oxygen and calm down faster.
When something worries us, the brain gets stuck on the problem, chasing the same thoughts in a circle. But if at this moment you start moving, switching to activity, the anxiety recedes. Even if not for long, it is enough to get out of the state of panic and take a little break from heavy thoughts.
Now about depression
One of its causes is a lack of serotonin and dopamine, hormones responsible for joy and motivation. When there is little of them, life seems dull and endlessly tiring. Physical activity helps to naturally increase the level of these substances. That is why after a workout or even a regular walk, your mood improves.
Another frequent companion of depression is constant fatigue. It seems that there is no strength for anything at all, even for basic things. But, oddly enough, movement helps to start processes that give the body additional energy. Starting with something small – a short walk or light exercise – you can gradually return to vigor and activity.
Of course, sports will not replace full-fledged treatment if anxiety or depression are serious. But it can be a good support in the fight against emotional difficulties.
What types of physical activity are good for mental health?
You don’t need to become a professional athlete or spend hours in the gym. The main thing is to choose what you like and enjoy.
Aerobic exercise
These are any types of activity that make your heart beat faster: running, walking, swimming, cycling. They are especially useful for reducing stress and anxiety. 30 minutes of walking a day is enough to feel the effect.
Yoga and meditative practices
Yoga combines movement, breathing and concentration, which makes it an excellent means of relaxation. It helps to cope with anxiety, improves posture and teaches you to listen to your body.
Strength training
Exercise with weights or your own body (push-ups, squats, planks) not only strengthens muscles, but also helps to cope with negative emotions. Many note that after training they feel stronger not only physically, but also mentally.
Dancing
This is not only a way to keep your body in shape, but also an excellent anti-stress. During dancing, the brain is actively working, coordinating movements, and music adds positive emotions.
Walking in the fresh air
A simple walk in the park or forest helps reduce stress, improves mood and fills the body with energy. If you add mindfulness to this (for example, paying attention to sounds, smells, nature), the effect will be enhanced.
How to make physical activity a habit?
We decide to go in for sports, buy a gym membership, work out for a week, and then quit. Why does this happen? Many people simply choose forms of activity that are too difficult or unpleasant.
To make physical activity a habit, you need to follow a few simple rules:
Start small. You don’t need to run marathons or lift heavy dumbbells right away. Start with 10-15 minutes of movement a day.
Choose what you like. If you don’t like running, try dancing, yoga, swimming or just walking.
Make exercise part of your routine. For example, you can start your morning with a warm-up or go for a walk during your lunch break.
Exercise with someone. Working out with friends or taking group classes can help you stay motivated.
Don’t punish yourself for missing a day or two. It’s okay to skip a day or two. The main thing is to keep going.
Physical activity isn’t about having a beautiful body. It’s a powerful tool for improving mental health, reducing anxiety, fighting depression, and lifting your mood. You don’t have to become an athlete or spend hours in the gym – just find a form of activity that you enjoy and that makes you happier.
Taking care of your body is taking care of your mind. Move, have fun, try new things, and you’ll be surprised at how much better you feel!
