You are probably already aware that exercise is a good thing for the body, but did you know that it can also help improve mood, your sleep and help you overcome depression, anxiety, stress and more?

Clinical study has shown that most mental health conditions present by age 25 or earlier, making young adults between the ages of 18 and 24 a particular concern for mental health agencies and advocates around the world, who continue to investigate effective support strategies for young adults and other vulnerable populations. Unfortunately, that same research highlights the fact that, while the initial onset of mental health disorders usually occurs during childhood or adolescence, treatment typically doesn’t begin until years later. Experts agree that seeking the help of a licensed mental health professional is a critical step in overcoming these challenges.

The physical benefits of exercise are well known, and research points to a growing list of physiological, neurological and even psychological benefits associated with mental health. There are ample of clinical evidence to prove that physical activities are beneficial to mental health particularly in young adults or teens.

Exercise is not just about your physical capabilities or the size of your muscles. of course, those things are nice and exercise can certainly contribute to your physical health and physique, and even add on years to your life, but this is not what motivates many people to continue to stay active.

Those who choose to exercise regularly tend to do it because it gives them a better sense of well-being. They feel better and more energized throughout the day, helps them sleep better at night, have a sharper memory, and feel much more relaxed and positive about themselves and their lives. It is also a powerful medicine for those who suffer from common mental health issues.

Undergoing regular exercise can have a hugely positive impact on depression, anxiety and ADHD. It can also relieve stress, improve memory, help you sleep better, and helps lift your overall mood. And you don’t need to be a fitness fanatic to enjoy these benefits. Research shows that even moderate amounts of exercise each day can make a big difference. No matter your age or fitness level, you could learn to use exercise as a powerful tool to help deal with your mental health issues, improve your outlook on your life, get more energy and more out of life.

Studies show exercise can help treat mild to moderate depression, and it is an effective antidepressant medication, minus the nasty side effects. For example, one study has shown that running for 15 minutes or walking for an hour will reduce the risk of major depression by 26 percent. Plus, research shows that maintaining an exercise schedule can help prevent a relapse.

Exercise can be a powerful fighter of depression for many different reasons. First, it promotes all types of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote senses of calm and well-being. It also helps release endorphins, which are powerful chemicals in the brain that energize your spirits and can help make you feel good. Exercise also serves as a distraction, which can allow you to find some time for yourself to break out of negative thoughts that feed into depression.

Exercise is a natural and powerful anti-anxiety treatment. It helps relieve tension and stress, boosts physical and mental energy, and enhances well-being by releasing endorphins. Any activity that gets you moving will help you, but you will get a bigger benefit if you can pay attention instead of checking out.

Try and notice the feelings of your feet hitting the ground, or the rhythm of your breathing, or how the wind feels on your skin. By trying to be more mindful, focusing on your body and how it feels while exercising, you can improve your physical conditions faster and interrupt the constant worries that may run through your head.

Vigorous exercise creates immediate changes in “feel good” neurotransmitters such as serotonin and dopamine, positively impacting how you feel, think and act. Norepinephrine, a hormone and a neurotransmitter that rises during exercise, can protect your brain from the negative impacts of stress. Exercise also promotes an increase in endogenous opioids that improve mood and a sense of well-being. These endorphins are one of the factors behind the “runner’s high.”

Even though it makes us feel great, exercise is recognized by the human brain and body as physiological stress, as the increase in heart rate and the challenge to nearly every system in the body is a far cry from its resting state of homeostasis. Researchers have discovered, however, that this intentional stress created by voluntary exercise can suppress the sympathetic nervous system’s response to future stressful events.

The human response to stress involves a relationship between the prefrontal cortex (the executive functioning and reasoning part of the brain) and the more primitive, reactive amygdala. It appears that both acute and regular exercise help to improve connectivity between the amygdala and prefrontal cortex. The improved connectivity between these brain regions is associated with happiness, which may ultimately provide anxiety-reducing effects.

In addition to the positive physiological and neurological benefits, regular exercise is associated with improved self-esteem. Additionally, a more positive outlook combined with improved body perception and overall physical competence may result in young adults feeling more adept and confident.

To reap the mental health benefits of exercise, it’s important to participate in a way that is safe, effective and enjoyable. Although mental health benefits have been observed with various frequencies and intensities of exercise participation, current industry guidelines encourage healthy adults ages 18 to 64 to participate in moderate-intensity aerobic physical activity (64 to 76% of heart-rate maximum) for 150 to 300 minutes per week, or vigorous-intensity aerobic physical activity (77 to 95% of heart-rate maximum) for 75 to 150 minutes per week. Performing muscle-strengthening activities on at least two days per week is also recommended.

The current Physical Activity Guidelines for Americans published by the U.S. Office of Disease Prevention and Health Promotion advises that adults get at least 150 to 300 minutes weekly of moderate-intensity aerobic exercise, or 75 to 150 minutes weekly of vigorous-intensity aerobic exercise, or an equivalent combination of both, plus muscle-strengthening activities on at least two days a week.

To meet the minimum of 150 minutes weekly of moderate intensity exercise (the kind that gets your heart rate up about 50% higher than at rest), that’s 30 minutes a day, five days a week.

But keep in mind that any amount of physical exercise you do is beneficial. You can always start with less and work your way up to more.

Even if you can’t commit to 30 minutes a day, exercise of any intensity for as little as one hour per week may help to prevent depression, according to findings published in the American Journal of Psychiatry. In Heisz’s book, both the high- and low-frequency exercisers studied benefitted in reducing the severity of depression symptoms.

Clearly, our bodies and minds need us to exercise and will respond favorably to whatever we can do, even small amounts. The important thing is that you’re making movement a part of your daily routine.

For many people, the thought of having to do 30 to 60 minutes of an exercise program feels like drudgery, so they avoid it. Try starting with 5 to 10 minutes, or whatever you can do. Another strategy is to sprinkle in additional movement throughout your day. Continue to gradually build in more time each week as your fitness level, confidence and sense of wellbeing improves. If you’re exercising every day, it will!

The first thing you should ask yourself is, “What exercise might I enjoy doing?” It’s a lot easier to stick with something you like. Think of exercise as movement – all purposeful movement counts, not just calisthenics. Any type of movement can help get your energy levels up and stress hormones down. The best exercise is the one you can stick with, whether that’s taking a brisk walk or hitting the gym.

Here are a few ideas to get you started:

• Walking
• Running
• Hiking or exploring nature trails
• Bike riding
• Dancing
• Yoga
• Tai chi
• Chair exercises
• Group exercise classes, online or in person
• Gardening or yard work
• Playing with kids or pets
• Swimming
• Water aerobics
• Kayaking or canoeing
• Strength training
• Martial arts
• Stretching
• Leisure sports – bowling, golf, tennis, pickle ball, etc.
• Team sports
• Weight training

Any activity that gets you outdoors has an added benefit as well: Exercising in natural environments has been shown to have a positive effect on mental wellbeing.

Sometimes depression can be a barrier to exercising and finding motivation. If this is something you are struggling with, please consider seeking care. Exercise doesn’t alleviate depression for everyone, and it’s not a substitute for needed medical care or therapy. If you think you may have depression or anxiety, it’s best to consult a mental health professional.

At Vascular Care Specialists of Los Angeles, we strive to provide the best service, care, and results possible. If you have circulation problem related to your arteries or veins and would like to seek consultation with a vascular surgeon, give us a call at 626-275-9566 to schedule an appointment. You can also visit us at www.vcsla.com for more information.