Many of us know that strength training benefits our bodies, but did you know it’s also good for your mind? Here are seven tips on how strength training can boost both your mental and physical health.
When dealing with poor mental health, exercise might be the last thing you want to do. Whether you’re struggling with chronic depression, heightened anxiety, or general stress, regular exercise like strength training can help improve your mental state. Studies show that regular exercise can actually enhance mental health and strengthen your mind.
Even if getting out of bed feels like a challenge, finding time to move your body can have wonderful effects. The key is to start small and not push yourself too hard. Going all in right away might lead to burnout, especially if you aren’t feeling great mentally.
Here are seven ways strength training and regular exercise can improve your mental and physical well-being:
1. **Reduce Anxiety:** Everyone feels anxious before big events like job interviews or exams. Chronic anxiety can lead to sleep disorders, mental distress, and physical pain. Symptoms include increased heart rate, disrupted sleep, and stress. Low-intensity strength training can help ease prolonged anxiety. Activities like running, swimming, or weight training can distract you from worries and help you focus on moving your body.
2. **Combat Depression:** If you know you’re dealing with depression, therapy should be your starting point. While exercise alone won’t cure depression, it can significantly boost your mood and energy levels when combined with regular treatment. Dr. Jane Baxter, Ph.D., developed a therapy method that includes talk therapy with gentle exercises, which many of her patients found invigorating.
3. **Boost Self-Esteem:** Your self-opinion is crucial and constantly evolving. Higher self-esteem is linked to a positive mental outlook and overall well-being. Improving your physical strength can boost your self-esteem. Endorphins released during exercise change your brain chemistry, giving you a more positive outlook.
4. **Improve Sleep:** Prolonged sleep deprivation is associated with mental illness, hypertension, obesity, car accidents, and a reduced quality of life. Regular cardio exercise and strength training can improve sleep patterns, especially for those suffering from depression, by up to 30%. Physical exertion helps you feel more tired, making it easier to fall asleep and maintain a regular sleep schedule.
5. **Combat Fatigue:** Nearly 25% of Americans experience persistent fatigue. While many use this as an excuse to avoid exercise, studies show that regular exercise can dramatically improve chronic fatigue and boost energy levels. If you suspect fatigue is part of your symptoms, talk to your doctor and exercise safely.
6. **Aid in Addiction Recovery:** Addiction is a significant issue for many, whether it’s to fast food, cigarettes, alcohol, or drugs. Strength training and regular exercise can aid in sobriety by keeping you occupied in a healthy, productive way. Exercise reduces stress and provides an outlet for anger, helping you manage crises and potential relapse scenarios better.
7. **Slow Aging:** Aging brings unwanted side effects like type 2 diabetes, osteoporosis, heart disease, and a higher stroke risk. Regular strength training can produce changes in enzymes, hormones, and chemicals that slow down or combat these aging effects. Strengthening your muscles, tendons, and ligaments helps you stay stable and perform daily activities, like climbing stairs or getting up from a chair, with ease.
No matter your condition, regular strength training and cardio exercise can help address daily physical and mental challenges effectively.