Aerobic exercise or walking, jogging, cycling, swimming has been shown to help reduce anxiety - Illustration photo
Physical activity has been shown to help the brain release endorphins, a chemical found in the brain that helps relieve stress.
However, finding the motivation to exercise can be a challenge. Start small and choose activities that are fun and manageable. Whether it’s a short walk, stretching, or a more structured workout, any form of exercise can make a positive difference in your mental and emotional state.
How does exercise affect the brain?
When you exercise and move your body, you may feel physical changes such as your heart beating faster, your breathing becoming heavier, and you may start to sweat. Changes are also happening inside your brain, all of which can improve your mood and help you manage your mental health better.
Several changes in the brain occur during exercise:
Exercise releases endorphins, a neurotransmitter that helps reduce stress and promotes more positive emotions.
Exercise reduces cortisol, the stress hormone, and can help balance leptin and ghrelin, two hormones that regulate energy and sleep.
Exercise can increase levels of the hormones serotonin and dopamine, both of which can improve your overall mood and help make your emotions more positive.
Benefits of exercise for mental health
Exercise can help improve mood, promote health and emotional balance. Regular exercise can support mental health, including:
- Reduces depression and anxiety : Research shows that regular exercise can reduce anxiety and depression — two of the most common mental health conditions.
A large study of more than 260,000 people found that people who exercised were less likely to be depressed. Another large study of 69,000 participants found that exercise significantly reduced anxiety.
- Improve sleep : Not getting enough sleep can negatively affect your mood and reduce your ability to cope with stress. Lack of sleep not only affects your mental health, but also makes it difficult to think clearly and process emotions.
Studies have shown that people who exercise regularly sleep more and have better sleep quality. This can improve mental health and lead to more positive emotions.
- Helps treat substance use disorders : Exercise can be helpful for people with addictions, including substance use disorders. People with mental health issues such as depression or post-traumatic stress disorder (PTSD) are at increased risk of developing substance use disorders. Research shows that exercise is especially helpful for people with alcoholism.
Exercise helps reduce alcohol cravings and helps improve some of the health problems caused by alcoholism, such as high blood pressure and heart problems.
- Other mental health benefits : In addition to the benefits listed above, many studies have found that exercise can help increase self-confidence, brain function, overall mood, and quality of life. People who exercise regularly also tend to have a more positive outlook and handle stressful situations better.
Yoga can help reduce anxiety, while also relaxing both the body and mind - Illustration photo
Exercises that are good for your mental health
There are many different ways to exercise. The important thing is to find a form of exercise that you enjoy and can do regularly. Many exercises have been studied and shown to have benefits for mental health. For example:
- Aerobic exercise or walking, jogging, cycling, swimming has been shown to help reduce anxiety, while improving overall mood.
- Resistance exercise (strength training) can improve symptoms of depression.
- Yoga can help reduce anxiety, while also relaxing both the body and mind.
Any form of exercise done in a group can improve your mood and fitness. It can also help improve your social skills and relationships. Exercise is not only good for your body, but it also has many great benefits for your mental health. The most important factor in achieving these benefits is maintaining a regular exercise routine.
Source: https://tuoitre.vn/nhung-mon-the-duc-nao-co-tac-dung-giai-toa-cang-thang-20250731205539482.htm
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