Recently, in public health, sedentarism has been proposed as an important factor in the appearance of different chronic diseases, as well as in the increase of psychological discomfort. Consequently, some countries have promoted policies that reinforce lifestyles based on physical activity. In other words, exercising daily is one of the most recommended activities for maintaining a healthy life . It has great benefits, not only for physical health but also for psychological well-being. Which ones? In this article you will find some.

How physical exercise enhances psychological well-being

These are the different ways in which exercise improves our mental well-being.

1. Experience a sense of success

Exercising is usually not an easy task. It involves a number of behaviors that we may not be used to. For example, maintaining a routine, waking up earlier, or improving nutrition. It also causes a series of bodily reactions that make the task even more uncomfortable: our heart rates speed up, breathing becomes more difficult, sweating increases, muscles contract.

Concluding an exercise routine, despite these experiences, is a self-recognition factor that allows us to feel successful and that influences the secretion of dopamine, one of the neurotransmitters related to obtaining rewards. The achievement of objectives increases tolerance to frustration and improves self-concept: when we feel successful after reaching a goal, the value judgments we make about ourselves also improve.

2. Improving self-image

Self-image is the set of characteristics that we attribute to our person; it is an integral evaluation of what we perceive about ourselves. One of the consequences of exercising constantly, is to start noticing physical changes that are generally positive, and that, in addition, are recognized by the people around us. Consequently, the mental representation that we have of ourselves , in relation to the cultural standards of beauty and physical well-being, is positively modified: we see ourselves stronger, more muscular or healthier, which usually improves the value that we attribute to ourselves. Furthermore, by feeling more satisfied with how we perceive ourselves, we also relate more confidently to others.

3. Improve mood and reduce stress levels

Performing an exercise routine allows us to experience joy and euphoria, which makes us seek to continue or repeat the activity. This is related to the release of endorphins, which are neurotransmitters with analgesic effects that cause pleasant sensations. This is also linked to the reduction of stress and anxiety levels .

When we exercise, neuromuscular tensions are reduced, as well as some stress-related hormones, and the heartbeat is normalized, which moderates anxiety. All of this helps us to maintain a good mood and release tension, which also has positive consequences on our interpersonal relationships and even on stabilizing our sleep cycles .

4. Changing habits

Habits are the behaviors we perform so repeatedly that they become characteristic of our way of life. When we start to exercise constantly, we inevitably take care of other aspects related to a healthy lifestyle, such as eating or maintaining a daytime structure. In other words, exercising and the associated sensation of success predisposes us to pay more attention to what we eat , the hours we get up or go to sleep, the frequency with which we exercise, and can even motivate us to monitor other types of generally harmful habits such as the constant consumption of tobacco or alcohol.

5. Optimize cognitive functions

Scientific research in the neuropsychological area has related exercise to a significant improvement in cognitive processes. Above all, effects on aging have been documented, although not exclusively. One of the benefits recorded is the development of executive control skills such as planning, task scheduling, short-term memory and multi-tasking. Among other factors, this has been related to a significant improvement in neuronal plasticity (the anatomical adaptation of neurons to environmental changes and demands). There are also improvements in problem solving, motor stimulation and selective attention.

Given the recommendations and scientific evidence, it is important that everyone takes the initiative and dedicates space and time to exercise. It is commonly recommended to do between 20 and 30 minutes a day , combining aerobic and muscular exercises. If you are not used to it, you can increase it by 5 minutes a day and do routines two or three times a week.

In addition, you can do activities that don’t involve much financial effort or travel, such as running or doing daily routines in your own home. You can even turn to new technologies and find different options online to exercise without leaving your home.