This past year has challenged our mental health more than usual and as a result, it’s been more difficult to maintain a positive and healthy mindset. Although it is impossible to be optimistic all the time, there are ways to improve your mental state, have a more optimistic outlook on life, and keep yourself from feeling down in the dumps.
Exercising is one of the best things we can do for our body and brain in order to feel happier and better about ourselves. You do not need to stick to a strict workout schedule if you don’t want to, however, getting your body moving and doing something you love in order to break a sweat is just enough!
How does exercise affect the brain?
During exercise, the brain produces many hormones and chemicals in the brain. Endorphins are one of the main hormones produced in the brain during exercise. Endorphins are produced in the pituitary gland of the brain and serve to inhibit the transmission of pain signals and produce feelings of well-being. During exercise, the brain also produces serotonin, norepinephrine, BDNF, and dopamine, which are all chemicals that improve mood.
Not only does the brain produce positive chemicals during exercise, but it also reduces some of the negative chemicals. High levels of cortisol and adrenaline can result in high levels of stress. As a result of lower levels of cortisol and adrenaline, the feeling of stress in the brain decreases. Exercising increases the positive chemicals and decreases the negative ones, having an overall positive effect on the body and brain. The University of Vermont found that 20 minutes of exercise can boost one’s mood for up to 12 hours!
Other benefits of exercise:
Increased learning ability
Increased memory
Reduced anxiety
Reduced symptoms of mild depression
Improvement of self-image
Improvement of socials skills
How much should I be exercising?
A big question you may have is, “how much do I need to exercise in order to reap the benefits?” There is no straightforward answer to this question because everyone’s minds and bodies are different. However, studies have shown that 30 to 60 minutes of exercise, 3 to 5 times a week will have significant mental health benefits. Although it is ideal to get your body moving each day, that may not be realistic. Some days, we may not be feeling up for a workout and while it is important to push ourselves, it is also important to listen to our bodies and minds and give them a day of rest if needed.
Ways to get your body moving:
Hiking
Going on walks
Swimming
Playing sports
Yoga
Zumba
Kickboxing
Biking
Running
Strength training
Dancing
What are ways you like to move your body? Share with us in the comments!
If you don’t know what to do or need new ideas on how to be physically active, visit the resources below for tips on how to get active!
Resources
Campus Recreation
Binghamton University
Phone: 607.777.2113
Email: camprec@binghamton.edu
Outdoor Pursuits
Binghamton University
Phone: 607.777.6414
Email: outdoors@binghamton.edu
University Counseling Center
Binghamton University
Phone: 607.777.2772
Book an appointment: https://binghamton.medicatconnect.com/
Works Cited
About The Author: Gabrielle Novak
I am a senior majoring in Biochemistry and hope to pursue a career in patent law after graduation. I am very passionate about nutrition and physical activity. In my free time, I like to volunteer in the kitchen at the Food Co-Op on campus and practice strength training at home. I joined REACH because I think college health is very important and oftentimes, college students do not prioritize their health. Being involved in REACH has allowed me to continue to learn about healthy practices and share that knowledge with my peers.