"Good things come to those who sweat" - Anonymous
Sometimes, there can be a negative stigma attached to exercise. Other times, only the physical benefits are recognized. However, exercise provides multiple benefits to our mental health that we should be aware of as well.
To begin, exercising releases chemicals such as endorphins and Serotonin. Endorphins are known to work on the opiate receptors in our brains. These receptors boost our sense of pleasure. Which in turn, improves our mood. Serotonin is a neurotransmitter (chemical messenger) that is thought to regulate anxiety, control mood, and happiness. Low levels of Serotonin are associated with depression and anxiety disorders. Higher levels of Serotonin elevate our mood.
Exercise can also improve your sleep pattern and quality of sleep. Science hasn't completely uncovered how exercise can promote sleep, but it is known that moderate exercise can increase your amount of deep sleep. Deep sleep is a period of sleep that gives your brain and body time to rejuvenate. As stated earlier, exercise also regulates mood and de-stresses our minds and bodies, which helps with the natural transition into sleep.
Though exercise can promote sleep, it's important to take in account the time of day in which one exercises. In addition to enhancing our mood, endorphins also increase levels of
activity within the brain, which can keep one awake at night. Researchers suggest exercising 1-2 hours before bed at the latest to avoid trouble falling asleep post-workout. Additionally, exercising raises your body temperature. The increase in heat is similar to a "wake-up call" for the body. Working out and attempting to go to sleep 20 minutes later may cause trouble sleeping because your body hasn't had time to cool down. Generally, the body returns to base temperature approximately 30-90 minutes after the completion of exercise. Another reason why you shouldn't workout less than 1-2 hours before bedtime.
In addition to improving sleep, exercise also pumps blood to the brain, enabling us to perform more effectively and think clearly. Exercise has also been found to improve memory, as it increases the size of the hippocampus and increases the "connections" between neurons in the brain. An increase in the number of "connections", or synapses, helps to protect the brain from injury and disease as well.
Exercise has also been associated with increased self esteem and resilience. Exercising regularly and commiting to a routine can help foster your sense of self worth. The benefits you will reap from exercise will also make you feel stronger and more powerful. Also, when you achieve your goals, you will feel a sense of achievement. Lastly, exercise can be a useful coping mechanism instead of resorting to drugs, alcohol, or other negative habits.
Exercise! Even if you look like this while doing it :
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