It is well known that working out is good for our physical health, but how many people create fitness goals with the aim of improving their mental wellbeing?

‘Runner’s high’ is a well-known endorphin fuelled phenomenon, but it’s not just sprinting that can help your mood. Research by University College London found that increasing activity levels from nothing to taking part in three exercise sessions a week reduced the risk of depression by around 20%.**

OrthTeam Sports and Exercise Medicine Consultant, Dr John Rogers, recommends the following activities to help boost mental health:

• Running and walking – particularly outdoors i.e. ‘eco-therapy’, can be extremely beneficial. Green spaces are well known for causing relaxation and stress relieving benefits. MIND commissioned two studies to show that outdoor exercise could be as effective as antidepressants in treating mild depression. The NHS Couch to 5K is a great programme for novice runners
• Cycling and spin - you can cycle outside, as well in a gym or at home, when the weather is bad and the effects will remain almost the same. It’s shown to reduce symptoms of anxiety, similar to other forms of prolonged aerobic activities that deliver more blood to your muscles as well as your brain, and elevate your heart rate
• Yoga and Pilates – both are brilliant for stress reduction and relaxation and great for every level as there's no competitive element. Apart from the feelings of wellbeing from moving and mobilising your body, its focus on breathing and relaxation can help to switch on the body's parasympathetic nervous system, which is responsible for sleep and relaxation
• Zumba and dance – aerobic exercise has been shown to be as good for the brain as it is for the body. Aerobic workouts appear to help reduce levels of the body’s natural stress hormones, such as adrenaline and cortisol
• Resistance training - lifting weights or bodyweight exercises can have a huge impact on how you feel and look; building muscle and self-esteem well helping to curb anxiety. Analysis of 33 clinical trials, totalling 1877 subjects, concluded that resistance training significantly reduced depressive symptoms among adults. More in-depth analysis showed that these mental health benefits were more pronounced for people performing low-to-moderate intensity strength training. In addition, people with mild-to-moderate depression seemed to reap the most benefits***

To book a consultation with Dr John Rogers or for more information, please call 0161 447 6888.

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References:

* World Health Organisation

** University College London

*** The National Center for Biotechnology Information