5 Ways Exercise Can Improve Your Mental Health

The adage "healthy body, healthy mind" is more than just a cliché. It's a scientific truth grounded in the intricate relationship between physical and mental well-being. Exercise is the cornerstone of this connection, offering a myriad of benefits that extend far beyond physical fitness. In fact, Joseph Pilates himself famously stated “The mind, when housed within a healthful body, possesses a glorious sense of power.” also underpinning the importance of the mind and body working in harmony. 

So how exactly does exercise help? 

It boosts your mood 

When we exercise, our brains undergo a transformative process. Endorphins, the body's natural mood elevators, are released, creating a sense of euphoria and reducing pain perception. Additionally, serotonin and dopamine, neurotransmitters essential for mood regulation and pleasure, are boosted. This potent combination can significantly alleviate symptoms of depression and anxiety, this is confirmed by a recent research study which concluded that “exercise and physical activity might improve depressive symptoms in a way that is comparable to traditional antidepressants.” Another study conducted by the University of Limerick found that “ Pilates resulted in significant, large, heterogeneous reductions in depressive and anxiety symptoms and feelings of fatigue, and increases in feelings of energy.”

According to the American Psychological Association, The Stress in America™ survey produced interesting results: “Fifty-three per cent of adults say they feel good about themselves after exercising, 35 per cent say it puts them in a good mood and 30 per cent say they feel less stressed.”

It Aids In Stress Management 

Beyond the immediate mood-lifting effects, regular exercise plays a crucial role in stress management. It helps reduce cortisol, the stress hormone, enabling us to cope with life's challenges more effectively and makes the body more resilient to stressors in the future. An interesting study confirms that “being physically active improves the way the body handles stress because of changes in the hormone responses, and that exercise affects neurotransmitters in the brain such as dopamine and serotonin that affect mood and behaviours” 

The same study also states that “in addition to the possible physiological mechanisms, there also is the possibility that exercise serves as a time-out or break from one’s stressors.” Exercise and Pilates specifically often provide a much-needed mental escape, allowing us to focus on the present moment and disconnect from the constant barrage of stimuli.

It Encourages Mindfulness 

Mindfulness is an essential aspect of mental health. According to mindfulness expert Jon Kabat Zinn “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, and non-judgmentally.” While your next gym routine or workout class’s main focus may not be on developing a mindfulness practice, when we exercise, especially in  Pilates, we have to focus on control, precision and body awareness meaning each participant needs to be acutely aware of their own body, their movements and breath at any point in the class thus promoting a type of moving meditation.

Pilates specifically is about form focus, control, and awareness. Each movement is performed with intention, requiring full focus on the task at hand. This level of concentration naturally induces a mindfulness state, allowing students to tune into their bodies and leave the stresses of daily life behind. 

Other ways in which Pilates encourages mental health:

• Mindful Breathing: Pilates emphasises deep, diaphragmatic breathing. This conscious breathwork helps to calm the mind, reduce anxiety, and improve oxygenation.

• Mental Focus: The intricate details of Pilates movements demand complete concentration. This mental focus helps to quiet the mind and improve attention span.

• Stress Reduction: Regular Pilates practice can significantly reduce stress levels. The combination of physical exertion and mental focus creates a powerful antidote to the pressures of modern life.

It Stimulates the Brain 

Exercise isn't just about the body; it's a powerful brain booster. Physical activity stimulates neurogenesis, the process of creating new brain cells and enhancing cognitive function, memory, and creativity. Increased blood flow to the brain delivers essential oxygen and nutrients, improving focus, concentration, and problem-solving abilities. A  study entitled “Exercise and Mental Health: Many reasons to move” has concluded that there is “overwhelming evidence present in the literature today suggests that exercise ensures successful brain functioning.”

Regular workouts have been linked to a reduced risk of cognitive decline and neurodegenerative diseases such as Alzheimer's and Parkinson's. According to the Alzheimer's Society UK regular exercise can reduce the risk of Alzheimer's by up to 45%.  By challenging your body, you're also challenging your mind, fostering mental agility and resilience. Again Pilates has an added benefit in the slightly more complex choreography, participants are encouraged to actually use their brain to achieve these more complex movement patterns. Just as music and dance have a positive effect on cognition so too does Pilates. 

It helps to regulate sleep 

In addition to all the other benefits highlighted exercise can be a game-changer for sleep quality. According to a study “Sleep deprivation has negative impacts on immune system function, mood, glucose metabolism, and cognitive ability.” Luckily, regular physical activity helps regulate sleep patterns the same study confirms that “both moderate and strenuous exercise has been shown to increase sleep quality” which is even more noticeable in adults who suffer from mental illness. Improved sleep quality leads to increased energy levels, better mood, and enhanced cognitive function.

Based on available studies, “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, M.D., medical director of Johns Hopkins Center for Sleep. 

The key to maximising the mental benefits of exercise is finding activities you enjoy. Whether it's dancing, Pilates, swimming, or weightlifting, the important thing is to choose something that keeps you motivated and engaged. Start small and gradually increase the intensity and duration of your workouts. Consistency is key, but it's equally important to listen to your body and avoid overexertion.

Remember, exercise is a journey, not a destination. The most significant benefits often come from making it a sustainable part of your lifestyle. By prioritising physical activity, you're investing in your overall well-being and unlocking the full potential of your mind.

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