The hormonal effect of exercise

The regular practice of physical activity increases the natural secretion of serotonin (hormone responsible for well-being) and decreases the secretion of cortisol (stress hormone). This is why physical activity has antidepressant effects . In addition, the tranquilising effect of exercise by reducing cortisol is accompanied by a relief of the psychological state. Regular physical exercise therefore improves the mood and certain functional abilities of people suffering from depression thanks to a positive effect on the control of the hormones and neurotransmitters affected by this disease. 

In addition, exercise is beneficial in the long term since it reduces the risk of relapse and the need for external assistance. Health professionals agree that exercise is essential for mental health and balance. Many of the metabolic changes induced by exercise improve brain function. For example, during physical activity, endorphins are released, which contribute to feelings of well-being .

A regulatory effect

Physical activity also lowers heart rate , increases lung capacity, and improves cardiorespiratory fitness . Living with a mental health disorder can lead to isolation and apathy. By staying at home to rest, a process of deconditioning can begin quickly, resulting in a drop in energy and an increase in the sensation of pain. Physical activity breaks this vicious circle through the reactivation process. In addition, lowering the heart rate calms the body and reduces stress. Cardiovascular exercises help to better manage anxiety and emotions.

The importance of goals

By setting realistic and measurable short-term goals, it is possible to accumulate successes , increase the feeling of self-efficacy and ensure control over one’s health. Positive physical changes increase self-esteem . In mental health, we aim for the long-term maintenance of a healthy lifestyle and physical activity allows us to become active in the search for well-being. In addition, the frequent practice of activities in a fitness centre breaks the isolation by making it possible to recover a productive occupational performance in a normalising place. 

Finally, the practice of physical activity promotes recovery and the maintenance of healthy lifestyle habits , which helps to increase the level of energy .

Precautions

We must avoid falling into overtraining .

Feeling the positive effects, some people will overtrain and even develop an addiction, which will make the symptoms of depression even more intense. It’s best to incorporate physical activity into your lifestyle gradually to maintain long-term benefits.

Recommendations and advice

In order to feel the benefits of physical activity on mental health, it is advisable to engage in physical activity for about thirty minutes at least 3 times a week . For example, you can do yoga, swimming, cycling, climbing or team sports.

If you want recommendations or personalised advice, you can consult one of our professionals . He will be able to develop a personalised exercise program that gradually increases in intensity to help you recover or maintain healthy lifestyle habits (sleep, diet, physical activity) while increasing your energy level. 

Which exercises are best for mental health?

1. Walk or run

Walking and running are forms of exercise that elevate your heart rate for an extended period of time, challenging and developing your cardiovascular system. There are many different factors that contribute to improving your mental health, such as being outdoors/in nature and exposed to daylight, which improves mental health and quality of sleep, increases your physical fitness and changes the your body composition, which can lead to improved self-esteem and release endorphins that act as a chemical reward system in your brain, making you feel good. 

Without forgetting the social aspect (if you train with someone). Second, it provides some socialisation.

If you’re running solo, now might be a great time to focus on mindfulness activities — focusing only on moving your body and breathing, which ultimately helps with stress management and clearing your mind. Your spirit.

2. Bodybuilding

Resistance training offers many of the same benefits as running, such as releasing endorphins, boosting your self-esteem by improving your body image and it can also provide a good way to socialise . 

You’re unlikely to do much strength training outside in the snow, but this form of exercise still strongly benefits your sleep by helping to improve the quality and quantity of sleep you get, which means you recover better for more training!

3. Team sports

You may have noticed a trend already, but yes, participating in team sports can also facilitate all of the above; going out, exposure to daylight, release of endorphins, socialisation, increased self-esteem and improved quality of sleep. Participating in team sports can be hard to pull off right now, for obvious reasons, but even if you like more solo sports like weightlifting or running, it’s worth getting involved in.

 a club, because of the sense of community, the accomplishment and allow you to integrate after the drudgery of confinement.

Joining a club for your favourite sport may even be the boost you need to take the next steps in your training, as they are often full of knowledgeable specialists and trainers ready to share information – and progress in your sport can once again help you with feelings of self-efficacy and improved self-esteem.

4. Yoga

Activities like yoga can be more private and relaxed, or they can be whatever you want them to be – practising more challenging forms of yoga, closer to resistance training, or even joining a community. Yoga is the perfect activity for practising mindfulness, so focus on your breathing and body movements, ignoring everything else – this will help reduce stress and improve your clarity of mind.