Mental health and exercise? They’re like the ultimate power duo, like Tom and Jerry! When you hit the gym or go for a jog, it’s not just your muscles getting a workout; your brain’s getting a serious boost too. We’re talking mood upgrades, stress relief, and a shot of confidence straight to the system.
Sinazo Frans from Gqeberha, Eastern Cape, shares how consistent physical activity has a magical effect on her mood. Since starting her fitness journey in 2015 solely to lose weight, she’s noticed other positive changes in her mood and sleep patterns.
“When you’re working out, it’s like the outside world disappears,” she says.
Physical exercise does wonders
“Physical exercise gives you a break from your pain and challenges, making it easier to face tough emotions.”
Frans finds comfort in the gym, a place where she can take a break from her problems and not worry about her emotions.
“I don’t usually talk about my issues,” she affirms, “so the gym is my escape where I can focus on myself and feel better.”
Sinazo Frans
According to Dr James Menyah-Artivor, a Namibian-born medical doctor responsible for the #Keready clinics in Tshwane and West Rand, physical exercise can reduce symptoms of anxiety and depression, improve mood, boost self-esteem, and enhance cognitive function.
“Exercise also promotes neuroplasticity, the ability of the brain to adapt and grow new neural connections, which can improve cognitive function and resilience to stress,” he explains.
Additionally, he says regular exercise is known to reduce chronic inflammation, regulate stress hormones like cortisol, and improve sleep quality, all of which contribute to better mental health.
Do we need to join a gym?
Menyah-Artivor notes that the good news is that you do not need any fancy gym equipment to use exercise to benefit your mental health.
“The best type for your mental health is the one you enjoy and can keep doing. So, don’t stress too much about ‘doing it right’ or going hard.”
Generally, aerobic exercises such as walking, running, cycling, and swimming are particularly effective for improving mood and reducing symptoms of anxiety and depression,” adds Menyah-Artivor.
“These exercises increase blood flow to the brain, release endorphins, and promote the growth of new brain cells, all of which contribute to better mental health.”
Dr James Menyah-Artivor
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Improve your mood
When you engage in physical activity such as exercise or movement, your body releases chemicals called endorphins, says Andile Mkhize, an educational psychologist based in KwaZulu-Natal.
She explains that endorphins are neurotransmitters that act as natural painkillers and mood elevators. They bind to opioid receptors in the brain, reducing the perception of pain and promoting feelings of pleasure and euphoria.
“This release of endorphins during exercise is often referred to as the ‘runner’s high’ and is associated with feelings of happiness and well-being,” she adds.
Mkhize further explains that physical exercise also leads to an increase in serotonin levels in the brain. Serotonin is a neurotransmitter that plays a key role in regulating mood, sleep, appetite, and stress levels.
“Higher levels of serotonin are associated with feelings of calmness, relaxation, and overall emotional stability.”
Brain health
Mkhize tells Health for Mzansi that regular physical activity has been shown to promote neuroplasticity, the brain’s ability to adapt and reorganise itself in response to experiences and stimuli.
Exercise stimulates the growth of new neurons, strengthens neural connections, and enhances synaptic plasticity, which supports learning, memory, and cognitive function, she explains.
“These changes in brain structure and function contribute to improved mood, mental clarity, and overall mental well-being.”
Andile Mkhize
Furthermore, she notes that physical exercise balances distraction and relaxation; it serves as a healthy distraction from stressors and worries by shifting your focus away from negative thoughts and feelings.
“Focusing on physical activity, such as going for a run, practising yoga, or lifting weights, allows you to clear your mind, release tension, and experience a sense of relaxation and calmness.”
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Gym anxiety
Menyah-Artivor says people often assume agoraphobia is simply a fear of open spaces or being in social situations, but it’s a more complex condition. He advises that if you’re struggling with agoraphobia or feeling ashamed to go out in public, it’s important to remember that you’re not alone, and seeking support is essential.
“Start small when it comes to exposing yourself to situations that may trigger your anxiety.”
According to Healthline, gym anxiety may stem from various factors. Perhaps you’re afraid of what other people will think of your appearance or abilities, or you may fear being judged or feel concerned about crowded places.
They further suggest that you can work out in the comfort of your home with simple gym exercises such as the bridge, chair squat, knee push-ups, stationary lunge, plank to downward dog, straight leg donkey kick, bird dog, forearm plank, and many more.
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