Building Healthy Minds and Bodies

If you've been thinking about getting back into shape, it might motivate you to know that exercise benefits not only your body but your brain as well. And since our mental health is just as important as our physical health, there's no better reason to get moving. Here are 10 ways regular exercise helps you mentally and 10 ways it helps you physically.

1. Reduces Stress

You've likely heard that exercise can reduce stress, but how exactly does that work, and why? It all has to do with the chemicals in our brains. In particular, exercise promotes the production of endorphins, neurotransmitters that act as natural painkillers and give us that "runner's high" feeling. In turn, stress hormones like adrenaline and cortisol are reduced.

2. Boosts Mood & Energy

Because of the increased production of endorphins, not only will this reduce stress and give us that runner's high feeling, it'll also boost our mood and energy. That's not all: when we exercise, dopamine and serotonin— neurotransmitters that maintain our mood—are also released, making us feel more energized.

3. Makes You Happier

As mentioned, the release of dopamine, serotonin, and endorphins all help relieve stress while boosting our mood and energy, which means we're a lot happier with exercise than without it. Besides these feel-good chemicals, neurotrophin proteins, which are responsible for growth and maintenance of our nerves, are also increased.

4. Improves Sleep Quality

Researchers aren't completely sure what is it about exercise that improves sleep. That being said, it's believed that regularly engaging in physical activity fatigues the body (and brain, through the release of all the chemicals and hormones we've covered, like endorphins and serotonin), which can help reset our internal clock, reduce sleep onset, and improve sleep quality.

5. Reduces Anxiety

When we're anxious, our brain is hyperfocused on the things that make us anxious, like an upcoming test or interview. Exercising helps distract us and divert our attention away from those troubling thoughts. The release of endorphins also helps make us feel happier.

6. Boosts Confidence

If you want to get into exercising regularly, don't do it for others or because someone else told you to. Do it for yourself. Over time, the more we exercise and train our body, the stronger we feel both mentally and physically. We'll also feel happier and accomplished when we see the progress we've made, which in turn boosts our confidence and self-esteem.

7. Improves Memory & Focus

Not only can regular exercise relieve stress, boost mood, and improve sleep, but it can also help sharpen our cognitive function. This is because certain proteins that are released during exercise can actually increase the size of the hippocampus, the part of our brain that's responsible for learning and memory.

If you're an introvert and aren't sure how to meet new people without forcing yourself to be in social situations, hitting the gym might be a great way for you to get your regular exercise in and make some new connections. Plus, joining sports teams or group activities increases the chances of you befriending new pals.

9. Reduces Symptoms of Depression

Whether you're diagnosed with depression or just feeling the blues every now and then, exercise might help lessen those symptoms. And this is all to do with the fact that regular exercise promotes the release of those feel-good chemicals we've mentioned, which help to reduce stress, improve sleep, and boost our mood and energy.

10. Boosts Body Positivity

The same way that regular exercise can boost our confidence and self-esteem, it can also encourage body positivity. After all, it takes resilience, patience, and persistence to keep our bodies strong and fit. We'll be much more understanding about the kind of time and effort it takes once we do it ourselves, allowing us to appreciate bodies of all shapes and sizes.

Now that we've covered the ways regular exercise helps us mentally, let's jump into 10 ways it helps us physically.

1. Builds Muscle

Regularly exercising, especially by incorporating strength and weight training sessions, will help us build strong muscles in the long run. Of course, the rate at which you'll do so will depend on other factors as well, such as maintaining a healthy, nutritious diet.

2. Boosts Immune System

Exercise can also boost your immunity. This is because physical activity can increase the circulation of immune cells, such as your white blood cells, which helps your body better detect illnesses and protect itself. It's also believed that exercise can flush bacteria out of your lungs and airways.

3. Helps Keep Heart Healthy

If you've ever run a marathon, you'll quickly realize the difference if you're a first-timer or a seasoned one. That's because the more you exercise, the more efficient your heart becomes when pumping oxygen throughout the body. When it gets used to physical activity, less effort is required of the muscle.

4. Boosts Stamina

Exercising regularly can help strengthen our heart and allow it to work more efficiently, and it can also boost stamina. Going back to the marathon example mentioned in the previous point, if you want to build endurance and stamina, you have to run routinely.

5. Improves Metabolism & Digestion

Not only does exercising regularly give you those defined abs you've always wanted, but it'll also help your digestion and boost your metabolism. It helps your gut find a perfect medium where things aren't moving too fast that it makes you have to go to the bathroom every few minutes, or moving too slow that you're stuck with cramps, gas, and a bloated stomach.

6. Lowers Risk of Chronic Illnesses

Along with keeping your heart healthy, regular exercise also lowers your risk of chronic illnesses and conditions, like high blood pressure, high cholesterol, diabetes, and cardiovascular disease. Plus, it helps reduce inflammation in the body.

7. Improves Balance & Coordination

If you've ever followed a workout video online, you've likely found it hard to maintain the correct form and posture when doing some of the routines. But the more you do it, the better your balance and coordination because you've strengthened the appropriate muscles in your body responsible for each specific exercise.

8. Improves Flexibility

Additionally, exercise improves your flexibility, allowing your muscles to relax and move more smoothly than if you were unfamiliar with certain postures and forms. Remember to always stretch before getting into the meat of your exercise routine; warming up your muscles helps make them more pliant and malleable.

9. Weight Loss & Maintenance

Of course, regular exercise is a great, healthy way to lose weight and keep that weight off. While a nutritious diet should always be paired with a good workout routine, physical activity is a great habit to start building for your body and brain.

10. Relieves Chronic Pain

Other than the release of our body's natural painkillers, endorphins, exercising regularly can relieve chronic pain by improving our flexibility and coordination, while preventing muscle tension and tightness in the joints. Just make sure to stretch those limbs before you work out!