How to Unlock Emotional Wellbeing Through Exercise and Overcome Motivational Barriers

While regular exercise is often praised for its physical benefits, its impact on mental health and emotional wellbeing is equally significant. Engaging in physical activity not only improves mood but also reduces anxiety and enhances overall mental health. In this post, we explore the top 10 mental health benefits of exercise, along with five effective strategies to overcome

motivational barriers that may keep you from sticking to your workout routine.

The Mental Health Benefits of Regular Exercise

1. Reduces Symptoms of Depression

Research shows that regular exercise can significantly reduce symptoms of depression. Major studies and meta-analyses (i.e., research published in Psychosomatic Medicine) have found that for individuals with mild to moderate depression, a consistent exercise program can be as effective as antidepressant medication or psychotherapy.

2. Alleviates Anxiety

Exercise is a powerful tool for alleviating anxiety. A large body of research, including numerous systematic reviews, shows that regular physical activity significantly reduces symptoms of anxiety and stress, improving emotional stability.

3. Boosts Self-Esteem

Regular physical activity significantly enhances self-esteem and self-worth. According to a study in Medicine and science in sports and exercise, individuals who exercise regularly tend to have a higher sense of self-esteem and body image satisfaction. It is likely that one of the primary factors responsible for increasing self esteem is an individual's perception of their physical abilities and their improvements.

4. Improves Sleep Quality

Exercise plays a crucial role in improving sleep quality. A meta-analytic review in the Journal of Behavioral Medicine found that regular physical activity helps people fall asleep faster, spend less time awake after falling asleep, and improves overall sleep efficiency.

Enjoying restful sleep

5. Enhances Cognitive Function

Physical activity is strongly linked to improved cognitive function. As highlighted in a review by Ratey and Loehr, regular exercise boosts memory, attention, and overall cognitive performance by stimulating the production of Brain-Derived Neurotrophic Factor (BDNF), which supports the health and growth of brain cells.

6. Increases Resilience to Stress

Regular exercise helps build resilience to stress. A study published in ACSM's Health & Fitness Journal found that individuals who exercise can better handle stress and recover from challenging situations. Regular exercise exposes the body to a controlled, low-dose physical stressor. This trains the body's stress-response systems (like the HPA axis and sympathetic nervous system) to become more efficient. As a result, the body has a smaller, more manageable physiological reaction when confronted with psychological or emotional stressors.

7. Promotes Social Interaction

A systematic review in the International Journal of Behavioral Nutrition and Physical Activity highlighted that the social interactions inherent in group sports are a key driver of their mental health benefits, fostering a sense of belonging and support.

8. Releases Endorphins

Exercise triggers the release of endorphins, often called "feel-good" hormones. A landmark study in Cerebral Cortex used brain imaging to provide the first direct evidence that the euphoric state known as the 'runner's high' is linked to the release and binding of endorphins in brain regions associated with emotion.

9. Provides a Sense of Accomplishment

Setting and achieving fitness goals can greatly enhance emotional wellbeing. This process boosts self-efficacy—the belief in one's own ability to succeed—which is a cornerstone of motivation and mental resilience.

10. Encourages Mindfulness

Engaging in physical activity can promote mindfulness, allowing individuals to concentrate on the present moment. A review in Clinical Psychology Review confirmed that mindfulness practices, which can be integrated with exercise, improve psychological health by enhancing mechanisms like attention regulation, body awareness, and emotional regulation.

Overcoming Motivational Barriers to Exercise

Despite the many benefits of exercise, many individuals struggle with motivation. Here are five effective strategies to help you overcome these barriers:

1. Set Realistic Goals

Set achievable and realistic fitness goals to keep yourself motivated. For example, start with walking for 10 minutes a day and gradually increase it to 30 minutes. This technique can keep feelings of overwhelm at bay and create a sense of accomplishment.

2. Find an Exercise Buddy

Exercising with a friend can enhance enjoyment and accountability. A study in the Journal of Sport & Exercise Psychology found that individuals in cohesive exercise groups with a strong sense of teamwork and social connection had significantly better adherence to their workout routines.

Enjoying time together in an exercise class

3. Create a Routine

Establishing a consistent exercise routine helps integrate physical activity into your daily life. Try scheduling workouts at the same time each day. Making it a habit can ease commitment and pave the way for long-term success.

4. Mix It Up

Keeping your exercise routine fresh and exciting can prevent boredom. Explore various activities like hiking, swimming, or trying a new fitness class. Studies indicate that variety can increase enjoyment and reduce the likelihood of dropout.

5. Focus on the Benefits

Keeping the benefits of exercise in mind can help maintain motivation. Write down your progress and feelings to remind yourself of the positive impacts fitness has on your life. Acknowledging personal achievements can reinforce the advantages of staying active.

Unlock Your Potential

Embracing regular exercise is a potent way to enhance your mental health and emotional wellbeing. By understanding the extensive benefits of physical activity and applying strategies to overcome motivational barriers, you can unlock a healthier version of yourself. Whether it's reducing depression symptoms, alleviating anxiety, or boosting self-esteem, the positive effects of exercise are undeniable. Take each step towards enhanced mental health seriously; every effort counts.

References

Blumenthal, J. A., et al. (2007). Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosomatic Medicine, 69(7), 587–596.

Boecker, H., Sprenger, T., Spilker, M. E., Henriksen, G., Kopp, M. V., Wagner, K. J., ... & Tolle, T. R. (2008). The runner's high: opioidergic mechanisms in the human brain. Cerebral cortex, 18(11), 2523-2531.

Carron, A. V., Hausenblas, H. A., & Mack, D. E. (2003). Group cohesion and adherence in exercise classes. Journal of Sport & Exercise Psychology, 25(2), 224-242.

Eime, R. M., Young, J. A., Harvey, J. T., Charity, M. J., & Payne, W. R. (2013). A systematic review of the psychological and social benefits of participation in sport for children and adolescents: informing development of a conceptual model of health through sport. International Journal of Behavioral Nutrition and Physical Activity, 10(1), 98.

Fox, K. R. (2000). The effects of exercise on self-perceptions and self-esteem. Psychology of Sport and Exercise, 1(2), 119-130.

Jackson, E. M. (2013). Stress relief: The role of exercise in stress management. ACSM's Health & Fitness Journal, 17(3), 14-19.

Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical psychology review, 31(6), 1041-1056.

Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: a meta-analytic review. Journal of behavioral medicine, 38(3), 427-449.

Ratey, J. J., & Loehr, J. E. (2011). The positive impact of physical activity on cognition and mental health. Journal of Corporate Productivity & Performance, 1(1), 59-64.

Sonstroem, R. J., & Morgan, W. P. (1989). Exercise and self-esteem: rationale and model. Medicine and science in sports and exercise, 21(3), 329-337.

Stubbs, B., et al. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry research, 249, 102-108.