Benefits of regular exercise

1.    Decreased stress level

Regular exercise reduces the amount of stress hormones in the body, resulting in a slower heart rate, relaxed blood vessels, and lower blood pressure. 

2.    Improved mood

Research shows that regular exercise reduces symptoms of moderate depression and enhances psychological fitness.  Exercise can even produce changes in certain chemical levels in the body, which can have an effect on the psychological state.

Endorphins are hormones in the brain associated with a happy, positive feeling. A low level of endorphins is associated with depression. During exercise, plasma levels of this substance increase. This may help to ease symptoms of depression. A recent National Health and Nutrition survey found that physically active people were half as likely to be depressed.

Exercise also boosts the neurotransmitter serotonin in the brain. Neurotransmitters are chemicals that send specific messages from one brain cell to another. Though only a small percentage of all serotonin is located in the brain, this neurotransmitter is thought to play a key role in keeping your mood calm.

You are likely to feel happier, more satisfied with life and have an improved sense of wellbeing if you are physically active.

3.    Combats chronic diseases

Regular activity can help you prevent or manage high blood pressure, combat cholesterol by boosting high-density lipoprotein (HDL) or “good” cholesterol while decreasing triglycerides.  Regular activity can also help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

4.    Helps manage your weight

When you engage in physical activity you burn calories.  The more intense the activity, the more calories you burn – and the easier it is to keep your weight under control. 

5.    Boosts energy levels

Physical activity delivers oxygen and nutrients to your tissues, helping your entire cardiovascular system through the more efficient circulation of blood through your heart and blood vessels.  When your heart and lungs work more efficiently, your energy level increases.

5.    Promotes better sleep

Physical activity can be the key to better sleep, thus improving your concentration, productivity and mood. 

Benefits of exercise in managing Depression & Anxiety

Regular exercise can be an effective way to relieve some forms of depression & anxiety and is often a neglected strategy for treatment.

·    Numerous studies have shown that people who exercise regularly experience fewer symptoms of depression and anxiety than those who do not exercise regularly.

·    Several trials have shown that regular exercise of moderate intensity can be an effective treatment by itself for mild to moderate depression. 

·    Two trails have shown that 16 weeks of regular exercise is equally effective as an SSRI antidepressant medication in the treatment of mild to moderate depression in older adults who have been inactive.

·    Research also suggests that exercise can further assists depression in individuals with depression who have responded only partially to an antidepressant medication. 

·    Both aerobic exercise (eg. brisk walking, cycling or jogging) and resistance or strength training (eg. weight-lifting) have been found to be beneficial for depression.

·    You may also benefit from exercise if you have anxiety-related disorders, such as phobias, panic attacks or stress.

Research suggests that regular exercise may increase levels of serotonin in the brain.  Serotonin is a neurotransmitter involved in mood, sleep, libido, appetite and other functions, and has been lined to depression.

Exercise may also increase endorphins, which are chemicals in the brain with ‘mood-lifting’ properties.

Regular exercise may also help depression by:

·    Increase energy levels

·    Helping to get a good night’s sleep

·    Providing distraction from worries and rumination

·    Providing social support and reducing loneliness if exercise is done with other people.

·    Increasing a sense of control and self-esteem, by taking an active role in the individual’s own recovery.