"The Ultimate Guide to Fitness and Nutrition for a Healthier Lifestyle"

2023-05-01 03:29:30

Tennis player Naomi Osaka suspected of emotional problems affecting sports career

Exercise not only has significant benefits for physical health, but also has a significant impact on mental health. The following will introduce the multiple benefits of exercise on mental health, and provide relevant scientific research as a reference.

1. Lower stress levels

Exercise can effectively reduce stress levels.Studies have found that exercise stimulates the release of endorphins in the brain, which in turn produces a calm, relaxed feeling that can help reduce stress^[1].In addition, exercise lowers levels of cortisol, a hormone associated with the stress response, making a person more able to cope with stress^[2]。

2. Improve mood

Exercise can help improve mood and enhance mental health.Studies have shown that exercise can cause the brain to release neurotransmitters such as serotonin and dopamine, which can improve mood and make people feel happy^[3]. In addition, exercise can improve self-esteem and boost self-confidence, which can have a positive impact on mood.

3. Relieve Anxiety

Exercise has a remarkable effect on relieving anxiety.People who exercise regularly remain calmer in anxious situations than those who don’t, a study finds^[4].Exercise lowers levels of anxiety-related hormones in the brain, reducing anxiety symptoms^[5]。

4. Improve sleep quality

Exercise can improve sleep quality and relieve sleep problems such as insomnia.Studies have shown that regular exercise can improve sleep quality, extend the duration of deep sleep, and help maintain overall mental health^[6]. In addition, exercise can also adjust the body’s biological clock, making it easier to fall asleep at night.

5. Enhances cognitive function

Exercise plays an important role in improving the cognitive function of the brain.Studies have shown that exercise can stimulate the brain to generate new neurons and enhance the brain’s neuroplasticity, thereby improving memory, learning ability and other cognitive functions^[7]. Exercise can also improve concentration and concentration, and increase work and study efficiency.

6. Social Interaction

Exercise can promote social interaction between people and enhance mental health. Playing a team sport or exercising with friends builds friendships and trust, which can lead to a wider social circle and greater life satisfaction.Study finds that social support plays an important role in maintaining mental health^[8]。

The multiple benefits of exercise for mental health include: lowering stress levels, improving mood, relieving anxiety, improving sleep quality, enhancing cognitive function and promoting social interaction. Scientific research confirms that regular exercise can help maintain mental health and improve quality of life. Therefore, the protective effect on mental health of actively participating in sports cannot be ignored.

annotation

[1]: Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory. *Clinical Psychology Review, 21*(1), 33-61.
[2]: Rimmele, U., Zellweger, B. C., Marti, B., Seiler, R., Mohiyeddini, C., Ehlert, U., & Heinrichs, M. (2007). Trained men show lower cortisol, heart rate and psychological responses to psychosocial stress compared with untrained men. *Psychoneuroendocrinology, 32*(6), 627-635.
[3]: Meeusen, R., & De Meirleir, K. (1995). Exercise and brain neurotransmission. *Sports Medicine, 20*(3), 160-188.
[4]: Smits, J. A., Berry, A. C., Rosenfield, D., Powers, M. B., Behar, E., & Otto, M. W. (2008). Reducing anxiety sensitivity with exercise. *Depression and Anxiety, 25*(8), 689-699.
[5]: Herring, M. P., O’Connor, P. J., & Dishman, R. K. (2010). The effect of exercise training on anxiety symptoms among patients: a systematic review. *Archives of Internal Medicine, 170*(4), 321-331.
[6]: Youngstedt, S. D., O’Connor, P. J., & Dishman, R. K. (1997). The effects of acute exercise on sleep: a quantitative synthesis. *Sleep, 20*(3), 203-214.
[7]: Cotman, C. W., & Berchtold, N. C. (2002). Exercise: a behavioral intervention to enhance brain health and plasticity. *Trends in Neurosciences, 25*(6), 295-301.
[8]: Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. *Psychological Bulletin, 98*(2), 310-357.