More Than Burning Calories: The Benefits of Exercise

Many people view exercising-whether it be running or weightlifting- simply as a way to lose weight and get into shape. Although that is one of the physical benefits of exercise, there are also many psychological benefits of exercise as well. Those range from being able to sleep better at night, to reducing stress, increasing a person’s self-esteem, and even helping with ADHD and depression ¹ . So while there are definitely physical benefits of working out, there are also psychological benefits that can help in day-to-day life.

A part of life that many people struggle with, especially college students, is getting a good night’s rest. Exercise can help people sleep better by helping them stay asleep longer and increase the amount of deep sleep they get ² . When people exercise, their internal body temperature increases. This increase in body temperature can calm the mind ³ , and as the temperature returns to normal, it can help people fall asleep faster ⁴ . Being able to fall asleep faster and stay in deep sleep longer will allow people to get a better night’s sleep, as well as wake up the next morning feeling refreshed and awake rather than waking up feeling tired and groggy.

While the increase in body temperature can help someone feel calmer and fall asleep faster, exercise can also help someone relieve stress. Physical activity can help relax the muscles and reduce the tension held in the body ⁵ . Since working out forces a person to focus on something else besides their daily problems, as they workout, the stress decreases because the person puts less and less thought to their problems. The increase in body temperature helps a person become calmer, so the stress from their problems continues to decrease. The stress may never completely disappear, but exercising will help in becoming calmer and allow people to deal with their problems without being overwhelmed by the stress of it all ⁶ .

When most people workout, they tend to get a rush or a “high” during and after their workout. This is caused by the release of neurotransmitters, as well as endorphins, which are a type of neurotransmitter ⁷ . The neurotransmitters- serotonin and norphenylephrine- are released first, followed by endorphins such as dopamine and norepinephrine. All of these big words are different signals released in a person’s brain that allows them to feel good during and after a workout. The release of these neurotransmitters during exercise can help people with mild to moderate depression as well as ADHD ⁸ . For depression, these neurotransmitters can help a person feel more energized, furthermore making them feel better overall. For ADHD, the neurotransmitters can help a person focus and pay attention to the tasks that they are trying to do. Another benefit to these neurotransmitters, is that they occur naturally in the body, so people don’t have to be worried about becoming dependent on a drug to help them achieve these feelings. 

Exercise has plenty of benefits. It can help with sleep, depression, and ADHD. It can even help with a person’s self-esteem. The more a person exercises, the more excess weight they may lose or muscle they may gain. They will be in better shape and over time this can build a person's self-esteem. Exercise comes in all different forms. It can range from weightlifting to running, to playing basketball to swimming, and even walking around the block or riding a bike is also exercise. Start off slowly to find out how your body reacts to what you are doing and over time slowly increase what you are doing. So, if you walk, first walk for 15 minutes. Then slowly work your way to 20 minutes, and then 30 minutes. Exercise is available to everyone, everywhere, and with almost no downsides, it can’t hurt to try it. 

Works Cited:

¹ Robinson, L., Segal, J., & Smith, M. (2019, June 19). The Mental Health Benefits of Exercise. Retrieved October 17, 2019, from https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm

² Exercising for Better Sleep. (2019, April 8). Retrieved October 17, 2019, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep

³ Walden University. (2019, May 16). 5 Mental Benefits of Exercise. Retrieved October 17, 2019, from https://www.waldenu.edu/online-bachelors-programs/bs-in-psychology/resource/five-mental-benefits-of-exercise .

⁴ Exercise & Insomnia: Natural Remedy. (2019, February 6). Retrieved October 17, 2019, from https://www.sleepfoundation.org/articles/how-does-exercise-help-those-chronic-insomnia .

⁵ Robinson, L., Segal, J., & Smith, M. (2019, June 19). The Mental Health Benefits of Exercise. Retrieved October 17, 2019, from https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm

⁶ Walden University. (2019, May 16). 5 Mental Benefits of Exercise. Retrieved October 17, 2019, from https://www.waldenu.edu/online-bachelors-programs/bs-in-psychology/resource/five-mental-benefits-of-exercise .

⁷ Laurence, E. (2019, September 18). Endorphins and exercise: How intense does a workout have to be for the "high" to kick in? Retrieved October 17, 2019, from https://www.wellandgood.com/good-sweat/endorphins-and-exercise/

⁸ Robinson, L., Segal, J., & Smith, M. (2019, June 19). The Mental Health Benefits of Exercise. Retrieved October 17, 2019, from https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm