Impact of Exercise on Mental Health

The question of whether exercise helps mental health is no longer up for debate. Recently, social media influencer and online Aproko Doctor emphasized the importance of using dumbbells for exercise, addressing a common misconception—especially among women—that lifting weights will lead to bulky biceps. This simply isn’t true. Men tend to develop larger muscles faster due to higher testosterone levels, while women generally experience different benefits from strength training. Regardless of gender, the positive impact of exercise on mental health is undeniable.

Exercise triggers the release of “feel-good” chemicals like endorphins and serotonin, which can significantly enhance your mood. Besides, being physically active improves your overall fitness, contributing to a more positive mindset. Engaging in exercise can also distract from negative and unproductive thought patterns.

How Often Should I Exercise?

According to the Australian guidelines, adults should aim for at least 30 minutes of moderate to intense physical activity on most days of the week. Combining this exercise routine with a healthy diet and other lifestyle habits can amplify mental health benefits. While exercising, consider practicing steady breathing for self-awareness and maintaining good posture.

When Starting an Exercise

When beginning an exercise regimen, it’s crucial to stay within your limits. If you’re new to physical activity, start with simple tasks like:

• Walking to the shops
• Gardening
• Doing household chores
• Cooking

Gradually work your way up to 30 minutes of moderate exercise each day. Activities like biking, walking, or swimming can be great options. Using a pedometer or smartwatch can help you monitor your steps—aim for around 1,000 steps initially, and gradually increase that goal to 8,000 to 10,000 steps daily.

You don’t need a gym to get started. Find a comfortable environment, whether at home, outdoors, or with friends or classes. Incorporate exercise into your daily routine by choosing activities you enjoy. For instance, walking your dog in a park or beach, taking a creative dance class, or visiting a museum can all be great ways to stay active.

Are there Obstacles to Exercising? How Do I overcome them?

When starting an exercise routine, you may face barriers, but these can be overcome and ensure a positive impact of exercise on mental health:

• Motivation and Energy: Mental health issues can be draining. Combat this by starting slow, setting small goals, rewarding yourself for achievements, and remembering that exercise can help improve your sleep and energy levels. You can begin understanding which exercise is suitable for you here
• Cost: If you’re concerned about expenses, explore affordable options such as community center exercise groups, local running clubs, or free online classes and apps.
• Anxiety or Feeling Intimidated: If public spaces or group classes make you uncomfortable, consider bringing a friend, wearing comfortable clothes, or trying at-home workouts through apps.
• Time Constraints: Short on time? Break your exercise into smaller segments, like three 10-minute sessions throughout the day. You can also wake up a little earlier or use your lunch break for a quick walk.
• Physical Limitations: If you have injuries or disabilities, consult a healthcare professional like a physiotherapist or exercise physiologist for tailored exercise suggestions and planning.

Embracing exercise can lead to significant improvements in your mental health. Start small, stay consistent, and enjoy the journey.