Print In a world where health is central, exercise has become a crucial part of our daily lives. It’s not just about maintaining a healthy body and preventing diseases. Behind the physical benefits are also psychological aspects that are important.
Exercise and well-being
Regular physical activity stimulates the production of various neurotransmitters such as endorphins, dopamine, and endocannabinoids. They are for example involved in reducing physical pain and boosting feelings of happiness. They also help regulate your heart rate, sleep cycle, mood, attention, motivation, and working memory. Exercise also strengthens neuroplasticity, the brain and nervous system’s ability to adapt. In daily life, this means it can help learning new skills. Regular exercise also promotes oxygen flow to your brain. Research shows this reduces mental decline, such as Alzheimer’s or stroke.
Exercise and mental health
In times of stress, your body responds by producing various hormones, including adrenaline, noradrenaline, and cortisol, also known as the ‘stress hormone.’ Prolonged exposure to these hormones can have harmful effects on your health in the long term. Exercise actually reduces the levels of these hormones, making you feel more relaxed or relieved. When you exercise regularly, it even helps you become more resilient to stressful situations! So, it not only serves as a calming distraction that reduces emotions, it also improves your ability to handle stress.
Exercise also has other direct effects. It improves your mood and reduces negative thoughts. It can boost your confidence, give you a more positive body image, or increase your self-compassion. It also has a positive effect on the quality of your sleep and helps you fall asleep faster.
Exercise advice
The guideline for adults regarding exercise is to engage in 2.5 hours of moderate-intensity exercise per week and to do muscle or bone-strengthening activities twice a week. Keep in mind that this is a minimum recommendation. If you exercise more or more intensely, you’ll experience even more health benefits. Exercise doesn’t necessarily have to be sports. Household chores, dancing, grocery shopping, or DIY tasks also count. Being physically active for a continuous half-hour isn’t necessary. Every block of movement of at least 10 minutes counts, and you can divide these blocks throughout the day. Every little bit helps, so:
- Take the stairs.
- Leave the car and ride a bike.
- Walk or bike to do your errands.
- Take a walk during your lunch break.
- Get off the bus a stop earlier and walk for 10 minutes.
- Dance along to your favorite song a few times.
- Do some stretching exercises during TV commercials.
- Walk around or in your house while on the phone.
- Park your car a bit further from your destination to walk a bit.
- Do some squats or lunges while waiting for the kettle or coffee maker.
- Play a physically active game with your children.
Sources:
Hallal, P. C., Victora, C. G., Azevedo, M. R., & Wells, J. C. (2006). Adolescent physical activity and health. Sports medicine, 36(12), 1019-1030.
https://www.voedingscentrum.nl/encyclopedie/bewegen.aspx
https://www.kenniscentrumsportenbewegen.nl/beweegrichtlijnen/#br-overzicht
https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
