Physical Activity and its Impact on Mental Health

Physical activity is a great deal more than just exercise. It is an investment in both physical and mental health and is a cornerstone of a healthy lifestyle. Physical activity improves one’s general mood, incorporating physical, social and mental aspects. It contributes to your health, quality of life and can improve your mental and emotional state, occasionally in combination with a change of lifestyle, behavioral and drug therapy. Sometimes, when the mood is bad, it is very difficult to start moving. A feeling of emotional heaviness, lack of motivation and fatigue that accompany a poor mood can diminish motivation to move. Studies show that even a little activity can significantly improve one’s mood and mental state. Regular physical activity as part of the daily routine, even when one is feeling good, builds mental resilience and a sense of balance while stabilizing the physical and emotional system before emotionally challenging days. 

• Alleviates mental conditions: appropriate activity can relieve depression, anxiety, phobias, panic attacks or stress.  
• Contributes to physical health: strengthening muscles, improving balance, preventing falls, improving cardiopulmonary endurance, improving pulmonary ventilation, long-term reduction in blood pressure, positively affecting insulin sensitivity and dealing with diabetes, reducing the risk of osteoporosis and improving bone strength, etc.  
• Improves mood and mental health: the effect is usually immediate at the end of the exercise, but the benefits continue as you continue the activity. Even short-term programs positively affect mental health.  
• Reduces fatigue: physical activity reduces fatigue and improves quality of sleep. Quality sleep strongly affects a positive mood. 
• Improves function: physical activity releases chemical substances into the blood stream that are important to function such as serotonin and cortisol, which are responsible for the sense of well-being and improve mood.   
• Improves concentration, thinking and memory: during physical activity, chemical changes in the brain occur that improve attention and focus, ability to think, memory and the decision-making ability. 
• Improves self-confidence: improves self-confidence and social skills, may improve general mood. 

Physical activity is an overall name for various components of physical activity, each of which develops another ability: strength, flexibility, speed, coordination, balance, tolerance (aerobic), explosive strength. Every type of activity has unique advantages: 

• Aerobic activity: brief hi intensity training programs were found to effectively improve symptoms of depression and anxiety.  
• Team sports: found to contribute to strengthen social relations and establish a social support network, in addition to the physical benefits.  
• Yoga and Pilates: include breathing exercises and helps alleviate stress while improving sleep quality.  
• Strength and resistance training: (weightlifting and resistance exercises) improves mood and strengthens physical and mental endurance.  
• Bicycling: combination of aerobic and resistance exercise, able to alleviate stress and anxiety while improving cognitive function and self-esteem.  
• Running and walking: running 15 minutes a day can lower the risk of depression, walking 20-40 minutes a day effectively prevents depression and alleviates anxiety.  

Matching physical activity to personal preferences 

There are various programs in which physical activity can be performed. You can go to the gym, or you can run or walk in the park. There is also a wide variety of options for physical activity such as walking, running, yoga, Pilates, dancing, weightlifting, exercising with equipment in the gym, cycling, swimming, etc.  One thing is certain: no one activity is ‘the right one’. Your personal preferences are what will determine the correct physical activity for you. 

To maximize the benefits from physical activity, you should match the type and duration of activity to preferences such as:  

• Individual, couple or group exercise. 
• Exercise with or without equipment or devices (for examine, when running). 
• Exercise in a building such as a studio or outside. 
• Exercise hours: in the morning or evening. 
• Structured lesson or compilation of exercises, from which you can choose different exercises each time. 
• Exercise independently or with a professional coach (with instruction). 
• Frontal exercise, in a gym or through Zoom at home.  
   

The importance of persisting with physical activity

 
There are several activities that can help you persist with the activity: 

• Select a comfortable, available and accessible activity - location, hours and prices that are right for you. 
• Find activities that you will enjoy, thereby increasing the chances of persisting with them. 
• Match the level, duration and intensity of the activity with physical fitness, level of function and personal ability.  
• If you have a health condition that requires special attention, contact qualified professionals, such as a physical therapist, to modify the program.  
• In every activity, it is important to comply with the safety rules, such as considering environmental conditions, wearing appropriate clothing for the weather, drinking enough fluids, wearing appropriate footwear, and correctly using fitness equipment and accessories . 

The recommendation for the general public is to maintain physical and mental health. 

The World Health Organization formulated a list of recommendations for the general public to maintain physical and mental health. The recommendations include:  

• 150 to 300 minutes of aerobic activity per week. 
• Strength and flexibility training at least twice a week.  
• Walking, running and group exercise, at low-moderate intensity (50%-65% of maximum heart rate) for 20-60 minutes under supervision.