Exercise & Mental Health
Exercise comes in many different forms and is vital for your health. From mental health to your immune system, the benefits are vast and we must build regular exercise into our lives whatever the challenges might be.
Significant evidence shows that physical activity enhances the immune system as well as psychological well-being and has anti-inflammatory effects. During such challenging times, the positive effect exercise has on mental health is perhaps been more important than ever. Even a short burst of 10 minutes’ brisk walking increases our mental alertness, energy and positive mood.
During lockdown getting out of the house for exercise permitted by government rules is a much needed break from your four walls, especially if you are working from home. It can be difficult to get motivated, especially in cold or wet weather, but once your heart rate increases and those feel good hormones are released, hopefully exercise will lift your mood and leave you feeling happier.
Participation in regular physical activity can increase our self-esteem and can reduce stress and anxiety. It also plays a role in preventing the development of mental health problems and in improving the quality of life of people experiencing mental health problems.
Whether walking, running, riding or cycling, fresh air and exercise when carried out safely will leave most people feeling the physical and mental benefits. If you are isolating and are lucky enough to have a garden or balcony, exercise can still be undertaken whilst you are unable to venture out to your local area. Joe Wicks has kept the nation motivated during recent months and there are now so many great ways to get moving with help from other virtual sources if you like your exercise to be interactive.
Enjoying exercise is important, so try to think of it as a reward rather than something you don’t look forward to doing. For some people, cleaning the house in half the usual time is a good way to work up a sweat. If you are struggling for time, get creative! Take the stairs, park your car further away from your destination, or better still walk or cycle to places if possible.
Eating a healthy diet and getting enough sleep is also very important for mental health. Our well-being range is a great way to add the benefits of turmeric to your diet too.
Turmeric contains a high number of bioactives which impact over a wide range of physiological stress activities. Stress activity is a situation which causes physical or physiological stress (joint degradation, microbial infection), metabolic dysfunction (insulin resistance, unbalanced nutrition) or simply the mechanism of aging. Find out more.
For advice on seeking help for a mental health issue information is available here.
References
Alexandratos, K., Barnett, F. & Thomas, Y. (2012). The impact of exercise on the mental health and quality of life of people with severe mental illness: a critical review. British Journal of Occupational Therapy, 75 (2), 48–60.
Alfermann, D. & Stoll, O. (2000). Effects of Physical Exercise on Self-Concept and Wellbeing. International Journal of Sport Psychology, 31, 47–65.
Campbell JP, Turner JE (2018) Debunking the myth of exercise-induced immune suppression: redefining the impact of exercise on immunological health across the lifespan. Front Immunol 9:648
Chekroud SR, Gueorguieva R, Zheutlin AB, Paulus M, Krumholz HM, Krystal JH, Chekroud AM (2018) Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study. Lancet Psychiatry 5(9):739–746
Ekkekakis, P., Hall, E.E., Van Landuyt, L.M. & Petruzzello, S. (2000). Walking in (affective) circles: Can short walks enhance affect? Journal of Behavioral Medicine, 23 (3), 245–275.
Metsios GS, Moe RH, Kitas GD (2020) Exercise and inflammation. Best Pract Res Clin Rheumatol. https://doi.org/10.1016/j.berh.2020.101504
Salmon, P. (2001). Effects of Physical Activity on Anxiety, Depression, and Sensitivity to Stress: A Unifying Theory. Clinical Psychology Review, 21 (1), 33–61
Simpson RJ, Campbell JP, Gleeson M, Krüger K, Nieman DC, Pyne DB, et al (2020) Can exercise affect immune function to increase susceptibility to infection? Exerc Immunol Rev 26:8–22
Zschucke, E., Gaudlitz, K. & Strohle, A. (2013). Exercise and Physical Activity in Mental Disorders: Clinical and Experimental Evidence. J Prev Med Public Health, 46 (1), 512–521.
