It is no secret that a sedentary lifestyle is the worst enemy you can have. But beyond the physical aspect, the benefits offered by physical activity are very important on an emotional and mental level and it undoubtedly improves the quality of life of any person.
Do you know that the benefits of physical activity in mental disorders have been scientifically proven? Not everyone knows this reality, but beyond just improving the outward appearance, the truth is that it is also possible to improve our welfare just doing any physical activity a few minutes a day.
But the fact that you have not been diagnosed a mental disorder does not mean that you should not do physical activity. On the contrary, it is best to prevent it, and exercise will allow you to prevent certain ailments.
Emotional and mental benefits of physical activity
On an emotional level, physical activity generates feelings of well-being and peace. This is thanks to the release of hormones and neurotransmitters such as endorphins, also known as the hormone of happiness.
Now, beyond just making us feel good, it turns out that physical activity allows us to improve certain mental conditions, such as:
Depression
In cases of mild and moderate depression, physical activity is an excellent therapy. According to studies, it is able to provide the same results as antidepressant drugs, but physical activity has no side effects.
In fact, a study conducted at the Harvard School of Public Health and published in the American journal JAMA Psychiatry showed that running 15 minutes a day or walking 1 hour reduces by 26% the risk of suffering from depression; as well as maintaining a constant physical activity prevents relapses.
This is because exercise stimulates neurogenesis, that is, the creation of new neurons; these are responsible for replacing those that are not functional. Best of all, there is no age limit to enjoy these results, since it has also been observed in older people.
On the other hand, those suffering from major depressive disorder have shown an increase in pro-inflammatory molecules and, precisely, physical activity allows reducing neuroinflammation.
Anxiety
Exercise is able to relieve symptoms of stress and tension, mainly thanks to the release of endorphins (hormone that generates happiness). It turns out that any physical movement is of great help in these cases, but in the case of being aware of doing such activity, the results are even greater.
Therefore, mindfulness is the best technique when exercising to treat and prevent anxiety. It refers to the full attention of what you are doing, that is, simple things like enjoying the wind on your face, feel every step you take, focus on each of the movements are simple actions that bring great benefits.
According to several studies, activities such as climbing, rafting, skiing, sailing, cycling, hiking and any other outdoor activity reduce and prevent anxiety symptoms. But also any other sport or dance can be of great help.
Attention Deficit Hyperactivity Disorder (ADHD)
In these cases, exercising regularly will improve memory, concentration, motivation and mood. In addition, physical activity allows an increase of hormones such as serotonin (in charge of controlling emotions), norepinephrine (in charge of attention processes) and dopamine (pleasure hormone), which favor impulse control by improving cognitive responses.
Physical activity has been shown to improve the condition of patients suffering from ADHD, in the same way that drugs such as Adderall and Ritalin do, but with the great advantage of having no adverse effects.
What is the best physical activity for emotional and mental health?
It is best to walk 1 hour a day or run 15 minutes at least. This will allow you to release endorphins, which make you feel happy and reduce the risk of anxiety and depression.
On the other hand, it is good that you practice any sport or physical activity; dancing can be an excellent alternative. In this way, you should have a movement routine so you can enjoy the physical and emotional benefits that this type of activity generates.
There is no doubt that the worst enemy you can have is a sedentary lifestyle. So, no matter what physical activity you do, the important thing is to do it. In this way, the best decision you can make is starting as soon as possible so you can enjoy your daily life to the fullest.
