What to think better? Exercise!
Exercise is not just for increasing
muscle size and strength, weight-loss, or decreasing diseases. Exercise can reduce stress level, help lift feelings of depression, and
boost
brainpower.
This is undeniable important considering 27% of Canadian workers describe their lives as high stress and eight percent of Canadians are effected by depression.
Exercise can help improve mental health
in three ways;
1. During exercise the body releases three
major hormones. Serotonin is a chemical occurring within the body, that
contributes to feelings of well-being and happiness (and overall mood),
appetite, sleep, and can help improve memory and ability to learn. Norepinephrine is a hormone associated with improved cognitive function
and elevated mood. Endorphins are produces in the body and function as
neurotransmitters; Endorphins are chemicals that interact with cell receptors
in the brain, reducing your perception of pain, and trigger positive feelings
in the body; this can be accompanied by a positive or energetic outlook on
life, which in turn can help improve mood; endorphins resemble opiates in that
they produce a natural "pain-killer" feeling, as well as feelings of
well-being.
2. Exercise can
provide a sense of control over the body. Concerning people suffering from
depression, this sense of control can lead to realization that they can in fact
have control in other areas of their lives too, alleviating some of the stress
and feelings of helplessness that can be associated with depression. When it
comes to exercise and depression, it is important to make sure it is something
that you enjoy; you want to stay motivated to do it over a long period of time.
Also exercise often results in a boost in self-esteem, by contributing to a
sense of accomplishment. It also will lead to positive changes in the body, leading to an
improved body image. Both of these factors reduce stress and feelings of
negativity.
3. Exercise can actually improve brain power! Frequent and regular exercise helps reduce risk for age
related neurodegenerative diseases, such as Alzheimer's or Parkinson's disease.
Exercise is also thought to improve learning, especially when coordination is
involved. Exercise gets blood pumping, increasing the amount of oxygen
delivered to the brain. Exercise also helps in nerve cells bind
together, which is the cellular basis for learning new information. Exercise also is thought to help
development of new nerve cells in an area of the brain called the hippocampus,
which is related to memory and learning. How exciting!
There are many benefits to exercise, both
for mental and physical health, and you can reap the rewards of regular
exercise! But you've got to do the work! For maximum results, exercise needs to
be done on a regular basis; this means between 3-5 times per week, and for a
duration of 30-60 minutes.
One of my favorite quotes is "If it doesn't
challenge you, it doesn't change you." Keep that in mind!
Kaley Hall is an award winning personal trainer with 360fit in Dartmouth, Nova Scotia.
