Consistently exercising over time has an array of health benefits. It’s easy for individuals to emphasize the physical benefits of exercise more, but there are a variety of mental health benefits that are just as important to note.
According to the American Psychiatric Association (APA), mental health is effectively functioning in productive daily activities such as work or school, cultivating and maintaining healthy relationships, and showcasing an ability to be resilient to change and cope with challenges.
Engaging in regular physical activity can help boost mental health in a variety of ways including but not limited to mood, sleep, mindset, self-esteem, and confidence, and can even help contribute to more adaptive thinking.
所有健康Coachesand fitness professionals know, movement is key for wellbeing. Read below the four major health benefits of exercise.
4运动的心理健康益处
- Stress reduction
- 提高自我效能和信心
- 改善睡眠质量
- 建立存在和体现的机会
#1 Stress Reduction
众所周知，运动是打击日常压力并提高整体弹性的好方法while working to overcome larger stressors. One reason for this is that exercise boosts feel-good neurotransmitters, also known as endorphins.
运动有助于减轻压力的另一个原因是，它使个人可以将注意力从压力源转移到所进行的体育活动上。这种注意力的转变有助于与压力源分开。此外，从压力源转向运动通常可以帮助您提供有关如何应对手头压力源的不同观点。
＃2提高了自我效能感和信心
如果一个人定期锻炼并看到自己始终如一地达到这个行为目标，则可以帮助提高自己的自我效能。这意味着它增加了他们对改变行为或达到其生活其他领域目标的能力的信念。这种改善的自我效能可以提高自尊心，建立信心，并有助于在日常生活的其他领域赋予自己的能力。
#3Sleep quality improvement
甚至还发现有氧运动也会对睡眠质量产生重大影响。它甚至可以帮助增加睡眠更深的可能性。如果我们睡得更好，这可能会对情绪，能量，记忆巩固等产生重大影响。睡眠质量从运动中提高的原因之一是关于运动如何减轻压力的第一点。
Stress can interfere with both sleep onset (ability to fall asleep) and sleep maintenance (ability to stay asleep). A second reason why sleep quality improves with exercise is that engaging in physical activity can help someone connect to their body and minimize living too much in an active, thinking mind that can run interference with the body’s natural sleep cycle.
＃4建立存在和体现的机会
Speaking on the idea that was just mentioned, exercise can help an individual connect more and be mindful of their own body, also known as embodiment. This shift away from “living” in the mind to become more present to one’s own physical body and the physical sensations experienced during exercise can have a profound impact on mental health.
Read Also:7 Mindfulness Techniques to Reduce Stress
通常，如果一个人经历反思和焦虑的想法，他们主要集中在未来或过去。以建筑物的存在和实施方式进行锻炼可以帮助将注意力转移到现在时刻并最大程度地减少反省。
How to Overcome Anxiety and Rumination Through Exercise
为了帮助运动在焦虑和反省方面的成功，强烈鼓励将运动时间视为无屏幕时间。如果一个人摆脱了主动技术使用，例如发短信，滚动互联网或在社交媒体上，就可以实现运动的心理健康益处。听音乐是完全可以的。
帮助锻炼心理健康的另一种方法是考虑与他人锻炼。与朋友或同事一起锻炼可以增加社交福祉，建立社会支持，并对应对压力和焦虑产生积极影响。
How Exercise Reduces Depression
与减轻压力和焦虑相似，运动也可以显着改善抑郁症。如上所述，运动可以显着改善情绪，自尊和释放感觉良好的内啡肽。这些好处与抑郁症的严重程度降低有关。根据2005年发表的一项研究，将80名参与者分为五组，其体育锻炼水平不同。对于所有组，无论运动剂量如何，汉密尔顿量表上抑郁症状的评分下降。
随着时间的流逝，进行低强度运动可以帮助改善大脑功能，这可以帮助抑郁症。哈佛医学院精神病学助理教授米勒博士说：“在沮丧的人中，神经科学家注意到大脑中的海马（帮助调节情绪的地区）较小。
Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression.” On a similar note, in 2006 researchers did a meta-analysis of eleven studies that looked at the effects of exercise on mental health. This research review found that exercise can be an important intervention for clinical depression.
另请阅读：锻炼的促进幸福的好处
Research Facts on Exercise and Mental Health
Overall, there are a variety of studies out there that show the strong correlation between physical exercise and mental health and wellbeing. One more recent report from the John W. Brick Foundation in May 2021 looked at peer review articles published between 1990 and 2020 and found that “approximately 89% of all published peer-reviewed research report a positive, statistically significant relationship between exercise/physical activity and mental health.”
In this study, they found that cardiovascular movement and yoga are some of the top types of physical activity for mental health. Furthermore, a study published in 2018 that looked at 1.2 million adults who completed a Behavioral Risk Factor Surveillance System survey in 2011, 2013, and 2015 found that individuals who exercised reported 1.5 fewer days of poor mental health a month compared to people who do not exercise.
这项具体研究发现，骑自行车，有氧运动，团队运动以及作为最大减少的活动去健身房。尽管这些只是几个例子，但在常规锻炼对心理健康和福祉的价值的大多数研究中，达成共识。
如何锻炼更多
如果您正在考虑进行更多锻炼，这里有一些入门技巧。首先，重要的是要记住，设定每周3-4天的小型，可实现的目标将有助于提高成功。专注于频率而不是持续时间。其次，选择一种您发现有趣和愉快的运动类型。如果您正在考虑将哪些特定练习作为您的锻炼的一部分，以改善心理健康，那么就没有一定大小的练习。
However, light, aerobic activity ranging from 20-30 minutes multiple times a week is a great place to start. This aerobic activity can include walking, biking, jogging, and even swimming. Weight training two or three days a week is another strategy as well. Lastly, consider incorporating some mind-body exercises such as yoga, Pilates, or Tai-Chi which adds in a breathing element that can have additional benefits on reducing sympathetic nervous system stress.
如果您不感兴趣，请考虑将平静的瑜伽姿势纳入凉爽的一部分，以对神经系统产生平静作用。尝试瑜伽姿势，例如孩子的姿势，将膝盖斜视到胸部，腿上的腿，仰卧倾斜，将每个姿势握住大约五到十个呼吸。重要的是选择听起来令人愉悦的运动方式，并且将与任何身体局限性，环境因素等最有效。
In conclusion, mental health is just as important as physical health and it is important to prioritize and engage in activities that help improve mental wellbeing such as exercise. It is important to mention that individuals can reach out for additional mental health support by utilizing services like counseling if more assistance is needed.
参考
Chekroud，S.R。等。（2018）。在2011年至2015年之间，美国120万个人的体育锻炼与心理健康之间的联系：一项横断面研究。柳叶刀精神病学，5（9），739-746
Dunn AL, et al. (2005). Exercise treatment for depression: Efficacy and dose response. American Journal of Preventive Medicine, 28(1), 1–8.
运动是对抗抑郁症的全自然治疗方法（2021年，2月）。哈佛健康出版。从2022年1月从https://www.health.harvard.edu/mind-and-mood/eccise-is-is-an-allal-natural-warteatment-to-to-to-to-to-to-to-depression
约翰·W·布里克心理健康基金会（2021年5月）。心理健康报告。https://www.johnwbrickfoundation.org/move-your-mental-health-report/
Otto，M。W.等（2006）。心理健康的运动干预措施：定量和定性审查。临床心理学：科学与实践，13（2），179-193
Sharma，A。等。（2006）。锻炼心理健康。初级保健伴侣 - 《临床精神病学杂志》，8（2），106。
