Exercise and Mental Health
The exercise benefits are widely known for the physical state such as improving muscle and bone strength, improving exercise tolerance, reducing blood pressure, and reducing weight to name a few benefits. Did you know that targeted exercise can improve your mental health? In this article we will be discussing all things exercise and mental health and how exercise physiologists play a pivotal role in the process of treating individuals with mental health conditions.
What is Mental Health?
Mental health includes our emotional, psychological, and social wellbeing which influences the way we think, feel and act. Our mental health determines how we handle stress, interact with others, and make choices. Did you know that almost half of all Australian adults, equating to 7.3 million people will face a mental health condition within their lifetime.
Here are some facts on mental health;
1) 1 in 5 Australian’s aged between 16 and 85 are affected by a mental illness every year
2) Suicide is the leading cause of death among Australians aged between 15 and 49 with at least 6 Australian’s taking their own life per day
3) Individuals with mental health conditions have a greater risk of developing co-morbidities such as diabetes, heart disease, arthritis, and cancer
4) The life expectancy among individuals with mental health conditions are up to 15 years less than the rest of the population
5) Anti-depressant medication prescriptions have risen by 95% over a 10 year period
6) Between 2019-2020, 40.7 million mental health-related medication prescriptions were dispensed
How can exercise help?
Research suggests that regular exercise can increase the level serotonin in the brain, a neurotransmitter involved in regulating mood, sleep, libido, appetite, and other functions. Problems in the serotonin pathways of the brain have been linked to depression. Exercise can also increase the level of endorphins in the brain which have ‘mood-lifting’ properties.
Recent research supports exercise as a front-line treatment in helping individuals prevent and manage mental health conditions. Targeted exercise can be as effective as cognitive and pharmaceutical therapies.
Exercise can;
1) Improve sleep quality
2) Improve symptoms of depression and anxiety
3) Enhance feelings of self-efficacy and self-esteem
4) Decrease symptoms of fatigue and increase stamina
5) Improve sex drive
6) Opportunity for enhanced social interactions
7) Assist to decrease common side effects of prescribed medications such as weight gain
8) Decrease the risk of co-morbidities related to mental health conditions
9) Increase blood flow and nerve cell connections within the brain which improves memory
Where do I start?
The Australian Physical Activity Guidelines suggest completing between 150-300 minutes of exercise per week. 30 minutes per day of exercise is a great starting point. If 30 minutes of continuous exercise is too much to begin with you can aim to complete shorter durations such as 2 x 15 minute bouts. It is important to choose an exercise you enjoy or contact your local gym or council for exercise classes that are available to improve exercise enjoyment. Aim to increase your breathing rate to enhance the benefits of exercise.
Having trouble getting started?
Exercise Physiologists are experts in treating and managing individuals with chronic health conditions such as mental health conditions. Exercise physiologists provide targeted exercise treatment for your lifestyle, current exercise capabilities and other health conditions you may have. With a great focus on behaviour change, exercise physiologists can increase your likelihood of obtaining long-term positive health outcomes.
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