How Exercise Can Boost Your Mental Health

We all know that exercise is good for our bodies, but did you know it can work wonders for your mental health too? whether you’re dealing with anxiety, stress, or depression, getting active can help you feel better. Let’s dive into how exercise can make a difference and share some tips to get you started.

Say Goodbye to Stress

We all deal with stress, but too much of it can be harmful. Here’s how exercise can help:

• Lower Stress Hormones: Physical activity reduces cortisol, the stress hormone, helping you feel more relaxed.
• Endorphin Boost: Just like with anxiety, those endorphins you get from exercising can make you feel happier and less stressed.
• Build Resilience: Regular exercise makes you stronger physically and mentally, helping you handle stress better.

Beat Anxiety with Exercise

Anxiety can be overwhelming, but exercise can help in several ways:

• Endorphin Rush: When you work out, your body releases endorphins—those feel-good chemicals that boost your mood and help you relax.
• Mindfulness in Motion: Activities like yoga or jogging help you focus on the present, giving you a break from your worries.
• Better Sleep: Regular exercise can improve your sleep, which is key to managing anxiety. Better sleep equals a better mood.

Fight Depression with Fitness

Depression can make everything feel harder, but exercise can be a powerful ally:

• Happy Chemicals: Exercise increases serotonin and dopamine, neurotransmitters that help regulate your mood and are often low in people with depression.
• Routine and Purpose: Having a regular workout routine gives you structure and something to look forward to.
• Boost Your Confidence: Reaching fitness goals and improving your physical health can boost your self-esteem and help you feel better about yourself.

Tips for Getting Started

• Safety first: Before embarking on a new exercise routine, always make sure you have the approval of your doctor. 
• Start Small: Even a 10-minute walk can make a difference. Start with short workouts and build up from there.
• Find What You Enjoy: Choose activities you like—whether it’s dancing, hiking, or playing a sport. The more fun you have, the more likely you are to stick with it. I like listening to audiobooks and podcasts during my daily walks. When at the gym, I listen to a fun playlist of fast-beat music. 
• Explore FREE resources from the comfort of your home: There are a lot of great exercise videos on YouTube that you can do from the comfort of your home. If you like yoga, many of my patients have enjoyed Yoga with Adriene. Prefer Pilates? Another patient recommends Move with Nicole. Prefer to dance? Check out a beginner workout from Zumba. 
• Take advantage of FREE or low-cost resources in your community: Walking and hiking are always free (remember to wear sun protection and hydrate!). If you would like to check out hiking trails in your area, check out the free AllTrails app (available on iOSand Android). In the app you can sort by trail difficulty level, length, and desired features (hike with a waterfall anyone?). Additionally, Planet Fitness has continued their annual summer offer that allows high school students free access to their gym.
• Connect with your local parks and recreation department: You can sometimes find free or low-cost fitness opportunities through your local parks and rec department. Here are links for a few local departments: Yorba Linda, Placentia, Anaheim, Orange, Brea
• Set Realistic Goals: Achievable goals will keep you motivated and help you see your progress. One of the biggest mistakes people make when getting started is trying to do too much too soon. If exercise isn’t a regular part of your routine, think about doing one new thing and doing it consistently. For example, can you commit to a 15-minute walk one to two times a week? If you can do that consistently, consider adding an additional day. Once you are exercising consistently for 4-5 days a week, consider gradually increasing the duration of your walks by 5-minutes at a time.
• Get Support: Join a local fitness group, such as the Heritage Hiking Club, or exercise with a friend. Having support can make working out more fun and keep you accountable.

Conclusion

Exercise is a fantastic, natural way to boost your mental health. By making physical activity a regular part of your routine, you can feel less anxious, stressed, and depressed. Find what works for you and enjoy the journey to a healthier, happier you!