It is well known that exercise is important for our physical health and can improve and reduce risk for conditions like diabetes, heart disease, and even some cancers. Then it would be no surprise to you that exercise can also play a major role in our mental health as well. And since we here at Chattanooga Integrated Medicine Center are all about health and fitness, we want to remind you of all the benefits of proper exercise.

Some of the most common mental health issues we face are stress, anxiety, and depression. The American Psychological Association (APA) reports 44% of Americans suffer from moderate to high stress. Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults or 18% of the population each year.

What we know is physical activity helps to improve mood by increasing the release of endorphins, your body’s natural painkiller, producing those “runners highs” and making us feel relief after a workout. But, regular exercise has also been found to reduce symptoms commonly associated with depression and anxiety.

Intense exercise is thought to mimic “fight or flight” response in the body potentially increasing our ability to handle mental and emotional stress when it occurs. Exercise does this by increasing cortisol (our “stress” hormone) levels in the short term, which then causes reduced levels later in the day or evening. This can also help to improve our sleep, which is often negatively impacted by stress. Furthermore, exercise raises the core body temperature during a workout, which then falls post-workout. This fall in temperature helps make for a better night’s sleep. Weight-lifting is especially effective in improving the ability to fall and stay asleep throughout the night.

Finally, studies have found that people report feeling calm after 20-30 minutes of activity, lasting for several hours post-workout. This may be in part because exercise helps us to be more mindful. Focusing on our movement and breath can take our mind away from the daily worries and irritations, helping us to feel more calm, clear, and content. Practicing mindfulness outside of physical activity is a great mental exercise to try as well!

To learn more about us at Chattanooga Integrated Medicine Center or about Clinical Exercise, call us or go to our website to schedule an appointment today!

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