Introduction to the Management of Moods and Emotions through Physical Activities
Engaging in physical activity is renowned for its benefits to the body, promoting a healthy heart, enhancing joint and bone functions, but its positive impact extends beyond the physical realm, significantly influencing mental health and overall well-being. Physical activity encompasses various forms, extending beyond traditional sports or gym routines, ensuring there's an activity suited for everyone. The recommended weekly exercise for the average adult ranges from 75 to 150 minutes, comprising moderate activities like walking or more vigorous pursuits like running or aerobics. Any activity elevating heart rate and inducing faster breathing contributes to this exercise quota.
Benefits of Physical Activities in Emotional Management
The correlation between physical activity and depression has been extensively studied, with findings suggesting that increased physical activity can serve as an alternative treatment, potentially rivaling medication in enhancing mental health. Studies indicate that the overall level of physical activity, considering intensity and duration, can effectively improve mental health and alleviate depressive symptoms.
Examining biomarkers associated with depression, such as Brain-derived Neurotrophic Factor (BDNF) and serotonin, reveals the positive impact of physical activity. BDNF, crucial for brain health, often exhibits lower concentrations in older adults and individuals with depression. Physical activity, however, stimulates brain blood flow, enhancing BDNF synthesis and release. Similarly, serotonin, linked to mood regulation, is positively influenced by physical activity. Cumulative steps, measured through wearable devices, have shown a key role in promoting mental health, reducing depression and anxiety, improving self-esteem, and aiding stress management.
A study published in the Journal of Physical Therapy Science highlights the correlation between physical activities, step count, and reduced anxiety symptoms in postmenopausal women during an 8-week program. The active group, instructed to increase physical activity, demonstrated significant increases in BDNF and serotonin concentrations, contributing to improved mental health without changes in oxidative stress.
The Role of Physical Activity in Oxidative Stress and Mental Health
Oxidative stress, resulting from an imbalance between reactive oxygen species and antioxidants, can manifest in various symptoms, including fatigue, memory loss, and joint pain. Lifestyle measures like a balanced diet, regular exercise, and stress reduction contribute to reducing oxidative stress. Studies indicate a link between elevated oxidative stress and depression development, emphasizing the importance of managing oxidative stress for mental well-being.
Given that women are more susceptible to certain mental health conditions, understanding the connection between physical activity and mental health is crucial, offering tailored strategies for their well-being. Aerobic exercises, such as jogging, walking, cycling, and swimming, have proven effective in reducing anxiety and depression, positively influencing brain regions associated with stress, mood, and motivation.
Health Benefits of Regular Physical Activity
The advantages of consistent physical activity extend beyond emotional well-being, including improved sleep, increased interest in sex, better endurance, stress relief, enhanced mood, increased energy, reduced tiredness, weight reduction, improved cardiovascular fitness.
Types of Physical Activities
Categorizing physical activities into four types simplifies understanding: daily physical activity, exercise, play, and sport. Daily activities, such as walking or climbing stairs, contribute to recommended weekly exercise. Purposeful exercises, like jogging or cycling, aim to improve health and fitness. Unstructured play and structured sports offer enjoyable ways to stay active, ranging from high-intensity sports to lower-intensity activities like snooker.
Guidelines for Physical Activity
According to the Centers for Disease Control and Prevention (CDC), adults should engage in at least 150 minutes of moderate-intensity activity weekly, accompanied by strength training. Pregnant and postpartum women should also aim for 150 minutes of moderate-intensity aerobic activity per week. Reducing sedentary time is emphasized, as prolonged sitting negatively affects health, irrespective of regular physical activity. Short bouts of activity offer benefits, making any activity preferable to none, with regularity being paramount.
Getting Started and Overcoming Barriers
Initiating a more active lifestyle involves considering personal preferences, whether indoors or outdoors, group or individual activities, and exploring new sports or activities. Overcoming common barriers like cost, injury, lack of energy, or fear of failure requires practical and emotional support from friends, family, and experts. Social support proves instrumental in maintaining focus and enthusiasm during this transformative journey.