Did you know this about.. exercise for mental health and well-being?

More than 17% of South Africans suffer from anxiety, depression or substance abuse disorder.

In South Africa, mental health disorders have a more debilitating rate than musculoskeletal disorders.

Internationally, mental illness is one of the most contributing conditions to disability.

 

Effectiveness of exercise therapy as treatment for mental illness

Research has not only shown that exercise therapy reduces symptoms of mental illnesses but it also shows that exercise therapy as treatment for mental illnesses can be just as effective as the medications prescribed. When we participate in physical activity it is the human body’s natural response to increase blood flow to your muscles and brain. Increased blood flow to the brain leads to increased production & functioning of neurotransmitters. This leads to improved feelings of well-being. When we exercise the brain can also develop more proteins & release more growth factors, which in turn improves cognitive functioning.

Physical activity can change the brain in a positive way. When we exercise regularly the structures of the brain can grow and therefore cognitive function increases. Increase in growth of the different brain structures can improve the following:

• Protection against mental disorders like depression and Alzheimer’s
• Decision making
• Creativity
• Memory

Benefits of exercise therapy

• Improves sleep quality
• Increases energy levels
• Improves mood & self-confidence
• Reduces stress & anxiety symptoms
• Improved well-being and quality of life
• Improves neuroplasticity & cognitive function
• Meet other people who have similar symptoms
• Reduce cravings for coping substances/ activities

 

Exercise therapy can be effective when applied in an individual session or in a group format. We know that individuals with mental disorders tend to isolate themselves. Avoiding social gatherings and bigger group settings. It is however highly valuable for them to participate in group activities that encourage unity and understanding. Within group physical activity, support and motivation from peers plays a big role in improving confidence, upholding positive morale, and reducing loneliness and isolation.

Research has also shown that regular exercise contributes to multiple physical and mental health improvements. Even a single exercise session has many mental well-being benefits. Acute bouts of physical activity increases mood and feelings of overall well-being.

 

Different types of physical activity and their respective benefits for mental health

1. Aerobic exercise

What is it: Movement and activities that mostly use oxygen as the main energy source. Aerobic exercises focus on rhythmic and repetitive movements produced by the larger muscle groups.

Examples: Walking, Jogging, Swimming, Cycling, Dancing.

Benefits:

• Reduces risk of developing cardiovascular diseases
• Improves cognitive measures & mental function
• Increases muscle strength & flexibility
• Improves mood & self-confidence
• Increases cardiovascular fitness
• Reduces stress

2. Anaerobic exercise

What is it: Movement and activities that use mostly glucose as the main energy source. Anaerobic exercises focus on fast intense bouts of high energy producing movements.

Examples: Weightlifting, Sprinting, Resistance training.

Benefits:

• Increase muscle mass and strength
• Weight loss/ management
• Increases sense of well-being
• Reduces stress

3. Pilates / stretching exercise

What is it: Movement and activities that focus on breathing, posture, stretching, mental focus.

Benefits: 

• Reduces stress
• Decreases anxiety & symptoms of depression
• Improves mobility and flexibility
• Increases neuroplasticity
• Improves cognitive functioning
• Improved thought control
• Increases sense of well-being
• Improved mood and morale

4. Cognitive Behavior Therapy (CBT)

What is it: The brain is a muscle, CBT is exercise that strengthens the brain itself. CBT focuses on the following principles: faulty thinking patterns, harmful behavioural patterns and coping mechanisms.

Benefits: 

• Reduces stress
• Increases neuroplasticity
• Improves cognitive functioning
• Improves quality of life & well-being
• Decreases anxiety & depression symptoms
• Reduce reliance on harmful coping mechanisms
• Improved thought processing, decision making & problem solving

 

 

Contact us today so we can help you experience the mental health beenfits of exercise