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Physical Exercise
What is physical exercise?
Physical exercise is any physical activity that is performed to maintain or improve fitness and overall physical health. Although some exercise requires specialised equipment, there are plenty of exercises that can be performed without equipment, right at home. Exercises such as stretching or walking can be done by most people regardless of their circumstances.
What are the benefits of physical exercise?
As well as having a positive impact on our overall physical health by strengthening your muscles and decreasing your chances of developing chronic conditions, physical exercise also benefits your mental health. Studies have shown that physical exercise can improve your mood, self-confidence, sleep, cognitive function and social interaction with friends. All of these things can lead to reduced levels of anxiety, stress and depression.
How does it work?
When we exercise our body releases a number of feel-good chemicals. All these chemicals have different roles in helping us to feel healthier and happier. One of these chemicals is called endorphins. Endorphins are our bodies natural pain killer and are released in response to exercise, causing a sense of euphoria and overall happiness. Another two of these feel-good chemicals that are released during exercise are Serotonin and Norepinephrine. These two chemicals are responsible for mood stabilisation and increasing heart rate which in turn reduce depressive episodes, increase energy levels and make us more alert. Finally a chemical known as Dopamine is also released during exercise. Dopamine is released when we are doing something we enjoy and creates a cycle of motivation, reward and reinforcement. When we exercise the dopamine tells us that this is a good and enjoyable experience and will ultimately cause us to want to exercise again in the future. The effects of Endorphins, Serotonin, Norepinephrine and Dopamine mimic the effects that medication has in treating conditions such as depression, making exercise a fantastic coping technique to help boost our mood.
In addition to the chemical response that exercise can have, it can also boost your mood by enhancing your self-esteem and promoting social connection.
How to do it:
Exercise is most effective if performed regularly. The recommended amount of exercise for adults is about 30min, 5 days a week. Although this is the desired amount, even a small amount of exercise can have benefits on your mental health. If you are just beginning your exercise journey just start with a goal that you feel will be achievable for you. Once your fitness starts to improve you will be able to increase your daily exercise until you have reached the recommended amount.
Not all exercise needs to be strenuous. While it is ideal to incorporate some vigorous exercise into your weekly routine, it is good to mix this with low intensity activities as well.
Some examples of exercises you might be able to perform are listed below. Not all of these exercises will be suitable for everyone as personal circumstance such as living arrangements and finances may cause restrictions. Regardless of your situation you can always find an achievable exercise for you.
Vigorous Exercise
- Running
- High Intensity Workout (body weight only)
- Jump rope (jumping a line if you don’t have access to a jump rope)
- Stair climbing
- Lifting Weights (if you don’t have access to weights, you can make your own by filling up bottles with water or sand)
- Dancing
Low Intensity Exercises
- Walking (around the block or on the spot)
- Swimming
- Pilates
- Stretching / yoga
Stretching
As well as having the same chemical benefits of all exercises stretching has the added benefit of releasing muscle tension. When you are feeling stressed, anxious or if your fight or flight response is triggered your muscles tense. If you experience these things for a prolonged period of time your muscles will begin to tighten, and you can experience physical discomfort or pain. Stretching helps to relax your muscles and increase blood flow around your body, helping to alleviate discomfort and causing you to feel more relaxed.
Stretching is also most beneficial when performed regularly. Stretching major muscle groups should be done 2-3 times a week and each stretch should be held for at least 20 seconds at a time.
Reference List
https://www.healthdirect.gov.au/exercise-and-mental-health
https://headspace.org.au/explore-topics/for-young-people/stay-active/
https://hmns.uq.edu.au/article/2020/05/4-ways-physical-activity-improves-your-mental-health