Over time people too develop problems if they sit down all day at a desk or in front of the TV and minimise the amount of exercise they do. Exercise improves both the strength and the efficiency of your cardiovascular system to get the oxygen and nutrients to your muscles. When your cardiovascular system works better everything seems easier and you have more energy for the fun stuff in life. Staying active keeps muscles strong and joints, tendons and ligaments flexible, allowing you to move more easily and avoid injury.
Strong muscles and ligaments reduce your risk of joint and lower back pain by keeping joints in proper alignment. They also improve coordination and balance. The more you exercise, the more calories you burn. The result? You may lose weight and look better physically which will boost your self-esteem.
Exercise increases blood flow and oxygen levels in the brain. It also encourages the release of the brain chemicals hormones that are responsible for the production of cells in the hippocampus, the part of the brain that controls memory and learning.
There is overwhelming evidence that people who lead active lifestyles are less likely to suffer from illness and more likely to live longer. Exercise reduces LDL cholesterol the type that clogs your arteries , increases HDL the good cholesterol and reduces blood pressure so it lowers the stress on your heart. Added to this, it also strengthens your heart muscle. Combined with a healthy diet, exercise lowers the risk of developing coronary heart disease.
Regular exercise helps to control blood glucose levels, which helps to prevent or delay the onset of type 2 diabetes. Additionally exercise helps to prevent obesity, which is a primary factor in the development of type 2 diabetes. Being fit may mean that the risks of colon cancer, breast cancer and possibly also lung and endometrial cancers are reduced. Schedule workouts when your energy is highest. Perhaps you have most energy first thing in the morning before work or school or at lunchtime before the mid-afternoon lull hits?
Or maybe you do better exercising for longer at the weekends. If depression or anxiety has you feeling tired and unmotivated all day long, try dancing to some music or simply going for a walk. Even a short, minute walk can help clear your mind, improve your mood, and boost your energy level.
Focus on activities you enjoy. Any activity that gets you moving counts. That could include throwing a Frisbee with a dog or friend, walking laps of a mall window shopping, or cycling to the grocery store. Activities such as gardening or tackling a home improvement project can be great ways to start moving more when you have a mood disorder—as well as helping you become more active, they can also leave you with a sense of purpose and accomplishment.
Be comfortable. That may be a quiet corner of your home, a scenic path, or your favorite city park. Reward yourself. Reward yourself with a hot bubble bath after a workout, a delicious smoothie, or with an extra episode of your favorite TV show, for example. Make exercise a social activity. Exercising with a friend or loved one, or even your kids, will not only make exercising more fun and enjoyable, it can also help motivate you to stick to a workout routine.
Think about physical activity as a lifestyle rather than just a single task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here, there, and everywhere. Clean the house, wash the car, tend to the yard and garden, mow the lawn with a push mower, sweep the sidewalk or patio with a broom. Sneak activity in at work or on the go.
Bike or walk to an appointment rather than drive, use stairs instead of elevators, briskly walk to the bus stop then get off one stop early, park at the back of the lot and walk into the store or office, or take a vigorous walk during your coffee break. Get active with the family.
Get creative with exercise ideas. Pick fruit at an orchard, boogie to music, go to the beach or take a hike, gently stretch while watching television, organize an office bowling team, take a class in martial arts, dance, or yoga.
These tips can help you find activities you enjoy and start to feel better, look better, and get more out of life. Greer, T. Improvements in psychosocial functioning and health-related quality of life following exercise augmentation in patients with treatment response but non-remitted major depressive disorder: Results from the TREAD study. Depression and Anxiety, 33 9 , — Kandola, A. Current Psychiatry Reports, 20 8 , Aylett, E.
Exercise in the treatment of clinical anxiety in general practice — a systematic review and meta-analysis. Stubbs, B. An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, , — Individual and combined associations between cardiorespiratory fitness and grip strength with common mental disorders: A prospective cohort study in the UK Biobank. BMC Medicine, 18 1 , This holiday season alone, millions of people will turn to HelpGuide for free mental health guidance and support.
So many people rely on us in their most difficult moments. Can we rely on you? All gifts made before December 31 will be doubled. Cookie Policy. But did you know it can also boost your mood, improve your sleep, and help you deal with depression, anxiety, stress, and more? What are the mental health benefits of exercise?
For most healthy adults, the U. Department of Health and Human Services recommends these exercise guidelines:. Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn.
Vigorous aerobic exercise includes activities such as running, heavy yardwork and aerobic dancing. Strength training can include use of weight machines, your own body weight, heavy bags, resistance tubing or resistance paddles in the water, or activities such as rock climbing. If you want to lose weight, meet specific fitness goals or get even more benefits, you may need to ramp up your moderate aerobic activity even more.
Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis.
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Something went wrong on our side, please try again. Show references AskMayoExpert. Physical activity adult. Mayo Clinic; Physical Activity Guidelines for Americans. Department of Health and Human Services. Accessed June 25, Peterson DM. The benefits and risk of aerobic exercise. Accessed June 24, Maseroli E, et al. Physical activity and female sexual dysfunction: A lot helps, but not too much. The Journal of Sexual Medicine.
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