Exercise is a physical activity that includes anything that gets you going, such as walk, dance, or work in the lawn. If you are physically healthy and fit, you have the power, flexibility, and endurance needed for your day to day activities.  Regular exercise helps you feel better physically and improves your mental health drastically.

 What are mental health benefits of physical activity?

 Reduced anxiety 

• Aerobic exercise proves most beneficial
• Regular exercise after some weeks gives best results
• Good exercise benefits are given to those who are low fit to start with
• Good benefits for those high in anxiety to begin with

 Reduced depression 

• Most beneficial results after weeks of regular exercise
• Most beneficial when done several times a week
• Most beneficial with more vigorous exercise
• Most beneficial for those who are more depressed
• Physical activity appears to relieve symptoms of depression and anxiety. Regular physical activity improves the mood and reduces the risk of developing depression. Mental health improves drastically with exercise.

 Why does exercise work in good mental health?

 Regular exercise seems to have an effect on certain chemicals like serotonin and dopamine in the brain. These chemicals are used by the brain cells to transmit information so that they affect your thinking and mood. Brain derived neurotropic factors are other chemicals in the brain which are stimulated by exercise. These chemicals help new brain cells to develop and grow. Stress produced harmful changes in the brain are reduced with regular exercise and improves mental health.

What are the other health benefits of regular exercise?  

• Healthy sleep pattern
• Improved endurance
• Increased sexual desire
• Relief of stress
• Gain more stamina and energy
• Mood improvement
• Decreased fatigue increases mental health.
• Loss of weight helping people who are obese
• Improved cardiovascular wellbeing and decreased cholesterol levels.

 What are the three mechanisms by which exercise has a positive effect on mental health and well being? 

• Biochemical Mechanisms: Prolonged exercise stimulates production of nor-epinephrine and serotonin as mechanisms for mood improvement and stress relief. Exercise also elevates the levels of neurotransmitters in the brain which improves mental wellbeing. Physical activity helps in releasing endorphins in the brain which improves the mood, reduces the levels of the stress hormone cortisol and relieves muscle tension. Body temperature becomes more with exercise which gives a calm behavior. 
• Physiological Mechanisms: Regular exercise lowers blood pressure, slows down pulse rate, and makes breathing easy which all contribute to reduction in anxiety and depression. Physical activity also increases cerebral blood supply and improves muscle relaxation that follows physical well being. Reduction in anxiety and depression leads to mental well being and improved function. 
• Psychosocial Mechanisms: Exercise also improves your body image and self esteem in a person. Positive self esteem is indirectly or directly connected with good mental well being and fitness. Group exercise improves your social situation and helps in social interaction. Change in body image through exercise gives you a sense of control and improves self esteem in a person drastically.

 How to get yourself to Exercise? 

• After understanding that exercise is good and keeps you healthy start doing regular exercise. Here are some tips for getting yourself moving to do exercise.
• Do exercise as a fun physical activity instead of making exercise a task.
• Do group exercise with your friends and family members, which would be enthusiastic and enjoyable.
• Do not do exercise as a session instead do normal activities that becomes an physical activity like walk rather than driving, climb stairs instead of using lift.
• Perform simple exercises like walking fifteen minutes daily instead of walking more hours.
• Plan your exercise program and if there are any barriers to stop doing them avoid them.

Benefits of Exercise and physical activity is a post from: Mental Health