By Barbara A. Brehm, Ed.D.
Losing weight, preventing obesity, and reducing the risk of disorders like type
2 diabetes, high blood pressure, heart disease and osteoporosis are great
reasons to work out regularly. But, did you know that exercise can help to
preserve your emotional health, as well?
We take both our physical and mental health for granted until something goes
wrong. We overlook symptoms of stress, anxiety and depression until we feel
totally overwhelmed or are stuck in a deep depression. As with physical health
problems, an ounce of prevention is worth a pound of cure when it comes to
depression or stress-related illness.
Psychological benefits of exercise
Regular physical activity can help you maintain your emotional well-being, and
prevent many stress-related illnesses. Here are some of the benefits of an
exercise program.
Reduces feelings of anxiety. Anxiety includes feelings of worry, self-doubt and
fearful uncertainty about the future. Research suggests that worriers may
benefit most from exercise of moderate intensity.
Reduces feelings of stress. People experiencing stress may report physical
symptoms, such as muscle tension and stomachaches. Others feel emotional upset:
feeling overwhelmed, pressured and out of control. Regular physical activity
helps to reduce both physical and emotional stress symptoms.
Especially important is that many people report feeling less angry and irritable
when they exercise regularly. Feeling angry is the stress factor most often
associated with harmful health effects, such as increased risk of hypertension
and heart disease.
Reduces symptoms of depression. Depression is characterized by a negative mood
and feelings of hopelessness. While everyone feels depressed from time to time,
depression is diagnosed when symptoms last for a relatively long period of time,
or become so severe that they interfere with daily life. Several studies have
found that regular exercise of moderate intensity is as effective as other forms
of treatment for mild to moderate depression. Exercise is often used in
conjunction with medication and talk therapy.
Energizes you and promotes a positive mood. Not only does exercise reduce bad
feelings, it gives you good feelings. Many people report positive changes in
mood after a workout. These changes include feeling more energized, along with
generally positive feelings of well-being.
Improves sleep quality. Good sleep quality improves resistance to stress-related
illness, and helps you to start the day feeling invigorated and refreshed.
Improves self-confidence and body image. People experiencing more positive mood
and fewer feelings of stress, depression and anxiety tend to feel better about
themselves and their lives. Feeling good about what you are accomplishing with
your exercise program can help you feel good about yourself. You feel better
about your body, as well. Even if it is not perfect, you appreciate all it can
do.
Emotional health benefits of exercise
Enjoying the emotional health benefits of your exercise program can help you
become a lifelong exerciser. When you feel too tired to exercise, remind
yourself you will feel invigorated and refreshed after your workout. Too
stressed to make time to exercise? Remember that exercise will reduce feelings
of stress, and help you feel more relaxed, yet alert and focused.
Maximizing the psychological benefits
To get the most from your exercise program, choose activities that you enjoy the
most, or from which you experience the most stress relief. Highly fit people
might enjoy the way they feel after a fairly intense workout. Others may benefit
from activities of a more moderate intensity.
Think creatively. Do you enjoy getting outdoors? Exercising with a friend? Or do
you need time alone? Would you like to find an activity that offers competition,
such as tennis? Or one that requires concentration, such as rock climbing? Look
for recreational activities that provide enjoyable opportunities to work out and
have fun at the same time.