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Chicago Health Coach Mike Ockrim is a Certified Strength and Conditioning Specialst (CSCS) with the National Strength and Conditioning Association (NSCA) and a Certified Personal Trainer with the American Council on Exercise (ACE) that will engage you in functional movement training programs, nutrition and cooking education, and sleep improvement plans to live a healthy and active lifestyle.

Exercise for Mental Health

Physical exercise is not only beneficial for physical health but also for mental well-being. Regular exercise has been shown to have a positive impact on mood, stress, anxiety, and depression. Exercise releases endorphins, the body's natural mood-boosting chemicals, which can help to improve mood and reduce stress levels. Here are some specific ways that exercise can benefit mental health:

  1. Reduces anxiety and depression (Reference: Babyak, M., Blumenthal, J. A., Herman, S., Khatri, P., Doraiswamy, M., Moore, K., ... & Krishnan, K. R. R. (2000). Exercise treatment for major depression: Maintenance of therapeutic benefit at 10 months. Psychosomatic Medicine, 62(5), 633-638.) Physical activity has been shown to reduce symptoms of anxiety and depression by improving mood and decreasing stress levels. Regular exercise can also help to improve self-esteem, increase feelings of accomplishment and provide a sense of purpose, which can have a positive impact on mental health.

  2. Improves sleep (Reference: Drake, C., Roehrs, T., Richardson, G., Walsh, J. K., & Roth, T. (2004). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 1(2), 61-66.) Physical activity can help to improve sleep quality, which is essential for overall mental well-being. Exercise can increase feelings of fatigue, making it easier to fall asleep and stay asleep throughout the night. Regular exercise can also help to regulate the circadian rhythm, which is the body's internal sleep-wake cycle.

  3. Boosts self-esteem (Reference: Dishman, R. K. (1988). Exercise adherence: Its impact on public health. Annual Review of Public Health, 9, 419-436.) Physical exercise can help to improve self-esteem and body image. Regular physical activity can help to boost self-confidence and provide a sense of accomplishment. Exercise can also provide a sense of control, as individuals see their fitness levels improve, which can lead to a greater sense of self-worth.

  4. Decreases stress (Reference: Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: A unifying theory. Clinical Psychology Review, 21(1), 33-61.) Physical activity can help to reduce stress levels by promoting relaxation and reducing feelings of tension and anxiety. Exercise has been shown to increase the production of endorphins, the body's natural mood-boosting chemicals, which can help to relieve feelings of stress and anxiety.

In conclusion, exercise is an important tool for maintaining good mental health. Regular physical activity can help to improve mood, reduce stress levels, improve self-esteem and promote better sleep. It is recommended that individuals engage in at least 30 minutes of moderate-intensity physical activity most days of the week to reap the full benefits of exercise for mental health.