Exercise and Mental Health are in a connection for sure. Well-being comes first and foremost by perfect health. One of the priorities of the human being must be his health. Health is priceless. Every human being is obliged to watch over his health. Maintaining health has never been easy. Yet, it is more than necessary to do it.
Among so many things to do to contribute to perfect mental health, it is in the right place: physical exercise or physical activity.
And according to the World Health Organization, one could define physical activity as any body movement produced by the muscles that require an expenditure of energy. In this sense, we count a multitude of physical activities: walking, cycling, dancing, gymnastics, jogging, sports, and many others. […]
Although physical exercise is beneficial for general health, however, we will focus our attention in this article specifically on physical activity and mental health.
For human health and well-being, inaction or inactivity has never been recommended. In a study conducted by the World Health Organization, physical inactivity, or lack of exercise, has been found to be a risk factor for chronic diseases. It is estimated that it causes 1.9 million deaths worldwide.
Exercise and Mental Health is, therefore, a subject to which we must pay close attention.
I – HUMAN EXERCISE ENABLES THE HUMAN BODY TO WORK BETTER
Nature was created by God and follows a system of functioning. As much as each element of nature is called to always function, so much the human organism always needs to function.
Consider the ocean, it is always moving. Consider the sun and the moon, each exercising his role for the well-being of the earth. Look at the earth itself, it is always moving.
As for man, his mind and body created in the image of God must be active to fulfill the role entrusted to him. Man must not remain idle. Do you know? Idleness is a sin. God never encouraged idleness.
Since the Creation, man has been called to use the organs that God had given him. The human brain had to work, the blood needs to flow. The body had to continue its work relentlessly; the heart had to beat, continually performing the task assigned to it – projecting the bloodstream to all parts of the body. This promotes the functioning of the whole organism, keeping it in action. Each organ must play its role for the proper functioning of the organism in general and the brain in particular.
Physical health influences mental health and vice versa. The brain is the organ of the mind. And this body needs the work of other bodies to function better. As much as the human body needs physical exercises, the brain benefits from our physical activities for its well-being.
Exercise and Mental Health go hand in hand.
II – THE PHYSICAL EXERCISE FOR THE GOOD OPERATION OF THE SPIRIT
Without physical exercise, the human mind or the human brain cannot function normally. In this case, he cannot generate a precise and rapid action corresponding to his abilities and becomes apathetic.
Rigorous physical exercise strengthens the brain.
The benefits obtained through physical work ensure the balance of the person and avoid mental overwork. Muscular work relieves fatigue in the brain.
When the body is inactive, the blood circulates with difficulty and the muscles atrophy…
What are the benefits of exercise or physical activity on mental and spiritual health?
III – THE BENEFITS OF THE PHYSICAL EXERCISE ON MENTAL HEALTH
Inaction produces a similar effect on the entire muscular system, which is why it is a common cause of illness. However, physical activity is full of psychological, moral and spiritual benefits.
Indeed, by stimulating the release of natural morphine (endorphins) by the brain, physical exercise helps reduce stress, mental fatigue, and anxiety. It provides a sense of pleasure and helps fight depression, stress and get rid of the harmful arousal of tobacco with alcohol.
Physical activity also helps to reduce the symptoms of PMS. It improves sleep. Say, it facilitates a good quality sleep, including deep sleep and restorative. Note also the energy that physical exercise provides.
It facilitates a good quality sleep, including deep sleep and restorative.
Physical exercise regulates many brain functions and helps to improve mental health.
In a word, It ensures a better nervous balance. If men understood the connection between Exercise and Mental Health, they would better understand the benefits of Physical Exercise on Mental Health. Let’s see some benefits:
1. Exercise improves memory and learning
The increase in blood flow that occurs during physical activity also affects the brain.
Because of this, oxygen is transported properly, and brain cells are activated to carry out their respective functions.
As a result, there is the greater mental focus, and new cells develop to improve memory and learning.
2. Physical activity protects against neurodegenerative diseases
In connection with the previous benefit, the brain becomes accustomed to increase blood flow which, in the long run, develops the ability to extinguish and light specific genes.
The new neurons stimulate memory in the hippocampus and protect against neurodegenerative diseases such as Alzheimer’s or Parkinson’s.
In fact, if it is activated every day, it can prevent age-related degeneration and cerebral hemorrhages.
3. Physical exercise eliminates stress
People who feel stressed by their working conditions or personal problems can experience immense relaxation through the daily practice of 30 minutes of sport.
This therapeutic activity improves the physical ability that responds to stress through the increase of norepinephrine in the brain.
Also, it has been shown that it decreases the levels of cortisol, a hormone described as being responsible for this emotional state.
4. Physical activity decreases occupational fatigue
Professional fatigue occurs when oxygen does not reach the brain optimally, and the brain is forced to exert excessive effort to activate its functions.
Since physical exercises increase oxygenation and blood flow, their continued practice reduces overall fatigue and frailty.
5. Physical exercise fights depression
Making low-impact, high-impact physical activity increases the number of neurotransmitters linked to well-being.
This explains why many therapists recommend her daily practice as a supplement to treatment for depression.
All indications are that the activity increases the levels of endorphins and serotonin, popularly known as “happiness hormones.”
Its effects are against this mental affection that many dares to say that it is the best of the conventional antidepressants.
6. Sport prevents anxiety
The exercises that activate most muscle groups of the body are great therapy for people who suffer from anxiety.
They stimulate the production of hormones such as serotonin and dopamine, known for their calming effects on mental health.
So far, the more we explore the subject of physical exercise and Mental Health, we clearly see that we are all called to practice exercises or physical activities for our well-being.
IV – RESPECTING A BALANCE BETWEEN MENTAL EFFORT AND PHYSICAL EFFORT
Maintain a balance between the efforts of the mind and those of the body; so the brain will be relieved. It will be necessary to watch as zealously for the preservation of health as for the integrity of character.
Yes, activity or exercise! But no, to the abuse! Because of all excess night. As much, we need physical exercise for mental health. As much, we also need rest for perfect mental health.
V – TIPS FOR HEALTHY BY PHYSICAL ACTIVITY: Hygiene and dietetics.
1 – Drink the water during any physical effort…
Indeed, water has a significant role. While perspiration and more frequent breathing, loaded with water vapor cause dehydration. It is water that prevents this dehydration.
By the urine, it eliminates the toxins produced by the muscular effort.
Also, by the sweat, it ensures the cooling of the body heated by the work of the muscles.
Do you now understand why it is necessary to drink before the effort to build up reserves? Yes, we advise you. It is necessary to drink regularly during the effort and to drink after the effort to replace the losses of water and to eliminate the toxins of fatigue. Do not wait until you are thirsty to rehydrate.
Consider this fact: a jog of one hour makes lose on average 1 liter of water. Avoid substituting water with alcohol before, during, after physical exercises. Note it well!
2 – The food ration must be balanced especially.
In addition to being balanced, it must include protein in the form of meat, fish, egg, dairy or cheese, lipids, the proportion of which will be reduced, especially in saturated fats, carbohydrates, not abusing fast sugars. These carbohydrates must have a sufficient share of slow-burning carbohydrates: cereals, bread, pulses, pasta, rice.
• The increased need for vitamins (vegetables, fruits) and iron will be taken into account.
• Overeating tires, and does not promote the muscular effort.
A healthy diet with physical exercises is good for our Mental Health.
3 – That a substantial breakfast precedes your physical exercise. It’s essential.
It must be rich in starch (bread, cereals). The meal that follows the effort also aims to facilitate the elimination of toxins fatigue. It will be very rich in water and liquid drinks (soups), low in protein, natural carbohydrates, and fat.
We must take into account this aspect: The gastronomy is a valuable auxiliary, avoiding, however, the preparations too fat or indigestible, and the foods too rich in uric and oxalic acid.
4. The advice of the World Health Organization.
This part of our article is recommendations of the World Health Organization. Given the importance of this subject on Exercise and Mental Health, even the World Health Organization has not remained on the sidelines. Let’s follow what she advises us.
Here you will find recommendations for three age groups: 5-17, 18-64, and over 64.
– From 5 to 17 years old
For young people and children, physical activity includes play, sports, travel, daily chores, recreational activities, physical education or planned exercise in the family, school or community context.
To improve their cardiorespiratory endurance, muscle and bone status and cardiovascular and metabolic biomarkers,
(1). Children and youth aged 5 to 17 years should accumulate at least 60 minutes per day of moderate to sustained physical activity.
(2). Exercising for more than 60 minutes brings additional health benefits.
(3). Daily physical activity should be mainly an endurance activity. Sustained intensity activities, including those that strengthen the muscular system and bone condition, should be incorporated at least three times per week.
– From 18 to 64 years old
For adults aged 18 to 64, physical activity includes recreation, travel (e.g., walking or cycling), work activities, housework, play activities, sports or the planned exercise. In the daily context, family or community.
To improve their cardiorespiratory endurance, muscle and bone status, and reduce the risk of noncommunicable diseases and depression …
(1). Adults aged 18 to 64 years old should practice at least 150 minutes of moderate intensity endurance activity or at least 75 minutes of endurance activity of sustained intensity, or an equivalent combination of moderate and sustained intensity activity.
(2). Endurance activity should be practiced for periods of at least 10 minutes.
(3). To gain additional health benefits, adults should increase the duration of their moderate-intensity endurance activity to 300 minutes per week or 150 minutes per week of activity. The endurance of sustained intensity, or an equivalent combination of moderate and sustained intensity activity.
(4). Muscle strengthening exercises involving major muscle groups should be performed at least two days per week.
– From 65 years old and over
For people aged 65 and over, physical activity includes recreation, travel (e.g., walking or cycling), work activities, housework, play activities, sports or planned exercise. In the daily context, family or community.
To improve their cardiorespiratory endurance, muscle, and bone status, and reduce the risk of non-communicable diseases, depression, and deterioration of cognitive function:
(1). Seniors should practice at least 150 minutes of moderate intensity endurance activity or at least 75 minutes of endurance activity of sustained intensity, or an equivalent combination of activity of moderate intensity and sustained.
(2). Endurance activity should be practiced for periods of at least 10 minutes.
(3). To gain additional health benefits, older adults should increase the duration of their moderate-intensity endurance activity to 300 minutes per week or 150 minutes per week of activity. Endurance intensity, or an equivalent combination of moderate and sustained intensity activity.
(4). Elderly people with reduced mobility should exercise to improve balance and prevent falls at least three days per week.
(5). Muscle strengthening exercises involving major muscle groups should be performed at least two days per week.
(6). When older adults can not practice the recommended amount of physical activity because of their health, they should be as physically active as their abilities and condition allow.
In conclusion, we invite you to practice physical activity. Exercise your muscles. Allow the blood to flow well. Promote the proper functioning of your body. Improve, maintain your sanity.
Whatever your profession, your concern, where you are, the life you lead, for your mental health, I advise you to practice exercises or physical activities.
Big or small, boys or girls, there is our well-being to practice sport or exercise, physical activity. The well-being of man is also that of the mind. The health of man is not only physical, but it is also mental.
That’s why find time to maintain and gain mental health. This apparently involves exercise or physical activity.
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