Most people hit the gym or get on the mat to improve cardiovascular health, build muscle and bolster their metabolism, but working out has mental health benefits too. Exercise decreases sensitivity to the body's reaction to anxiety and can alleviate some symptoms of depression, like fatigue, tension and anger—even if you're just going for a long walk or getting in a quick HIIT session. Studies have proved that people who exercise regularly have better professional and personal relationships and find it easier to bounce back after hardships. We spoke to three fitness experts—Luke Coutinho, holistic lifestyle coach, integrative and lifestyle medicine; Shayamal Vallabhjee, high-performance coach, psychologist and sports scientist; Karan Sawhney, professional footballer and co-founder at The Tribe India—about the mental health benefits of exercise, and how you can imbibe them now.
1) It releases endorphins
"When we exercise, we release neurotransmitters called endorphins in our brain, which are "feel-good" hormones. It's what runners experience after a good run—the runners high," says Coutinho. These endorphins interact with the receptors in your brain that reduce your perception of pain and are natural mood elevators.
2) Exercise boosts cognitive performance
“A regular exercise routine also promotes the growth of new neurons and neural connections, thereby boosting brain function and memory,” confirms Coutinho. Working out boosts chemicals in the brain that prevent the breakdown of the hippocampus, which is the part of the brain associated with memory and learning. It also acts directly on reducing insulin resistance and inflammation, along with encouraging the production of growth factors, which can improve the growth of new blood vessels, and thus brain cells in the brain.
3) Working out can help manage anxiety
Getting moving is a great way to blow off some steam and vent emotions such as anger and anxiety. “Exercise stimulates the parasympathetic nervous system and vagus nerve, which brings the body to a state of rest and recovery,” says Vallabhjee. Exercising is a great way to distract you from the thoughts you're freaking out about, and moving your body decreases muscle tension in the process. Plus, getting your heart rate up increases the production of anti-anxiety neurochemicals like serotonin and endocannabinoids. "Exercise also becomes a way to replace old habit patterns with new ones. Engaging in exercise is a great coping mechanism and a healthy distraction from an addiction, for example. It can also make withdrawal symptoms less severe. Physical exercise is an important part of rehabilitation centres for addicts for this very reason," states Coutinho.