Exercise for your mental health. It’s the easy route to lessen stress

With July recognised as Mental Health Awareness Month, highly stressed South Africans highly should take the opportunity to reflect on the importance of mental well-being and explore ways to enhance it, like regular exercise.

Thanks to a combination of factors from which no one in this country is immune, seven in 10 South Africans suffer from stress levels that make them feel unable to cope with life’s demands, according to the IPSOS World Mental Health Survey.

This stat places the country among the highest in the world for the prevalence of mental health disorders, highlighting the urgent need for effective solutions.

READ MORE | Survey Shows Stressed Out South Africans Struggling To Cope

Feel-good hormones

Exercise can help combat mild to moderate depression. It’s a natural mood enhancer and has an incredibly positive impact on emotions.

Research indicates that consistent engagement in physical activity can significantly enhance mental well-being, providing a natural, accessible solution to combat the growing mental health crisis.

Physical activity stimulates the release of endorphins, commonly referred to as “feel-good” hormones. These hormones act as natural mood enhancers, helping to reduce feelings of stress, anxiety, and depression.

Furthermore, exercise promotes the production of neurotransmitters such as serotonin and dopamine, which play an important role in the regulation of mood and emotional stability.

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Beyond physical benefits

Karen Loader, CEO, of F45 Training in South Africa, highlights a shift in perspective on exercise, urging people to see it beyond physical health alone.

“Exercise is recognised for its physical benefits, yet its impact on mental health is equally profound. Exercises not only builds up our bodies but also nurtures the mind, promoting better mood, lower stress, enhanced cognitive function, and overall improved quality of life,” she emphasises.

We all live fast-paced busy lifestyles, and many people still choose to be inactive, which impacts both long term health and state of mind.

Loader encourages individuals, especially those affected by mental illness, to integrate exercise into their daily routines to reap significant mental health benefits.

She highlights that exercise helps to lower cortisol levels, the body’s primary stress hormone. Engaging in activities like yoga, running, or even brisk walking can significantly reduce stress and promote relaxation.

Regular physical activity can also help regulate sleep patterns, ensuring better quality sleep.

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Find your fitness fit

Loader says some people find it better to exercise outdoors, alone or in a group, yet others prefer gym-based discipline and offerings. Yet some find big-box gyms daunting, but there are other options which promote group fitness via community-based exercise approaches.

These are no judgment zones where coaches and members work together to get results in an open, welcoming, supportive and protective environment that fosters a real sense of community.

It also means that it is easier for people to achieve and maintain fitness goals and adhere to a regular exercise regime because the group dynamic allows for greater accountability and adherence.

“Exercise can be addictive, in a good way, in that the more you get, the more you want. It is the best way to take ownership of holistic health – mental and physical – and people who exercise regularly know how good it feels post-workout. Whether it’s outdoors or indoors, alone or in a group, don’t underestimate the benefits of exercise,” she says.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.