Movement for a Healthier Mindset You probably know that movement is good for your physical health, but did you know it also has mental health benefits? There’s a reason you feel more clarity, and possibly happier, post-workout. When you exercise, your brain releases chemicals that boost your mood and reduce your pain. Mental Health Benefits of Movement You can get mental health benefits no matter your level of fitness. Though moving your body frequently is suggested for optimal health, especially having a workout routine, even a short walk can produce these mental health benefits! Increased and improved: Focus/Attention Mood Motivation Memory Calmness Digestion/Appetite Healing Quality sleep Libido (i.e., sex drive) Emotional response to stress Decreased feelings of: Depression Anxiety Impact on Warfighter Readiness Having a workout routine and moving your body more throughout the day are both ways to boost your feel-good chemicals. As a Warfighter, staying physically fit is essential, which also helps you stay mentally ready. You likely already maintain a certain level of fitness in preparation for your branch’s physical fitness test. Having a routine gives you something to look forward to, improves your overall health, keeps you accountable to yourself and your unit and positively impacts nearly every part of your body. By prioritizing movement, you are prioritizing your mental health. Pay attention to how you feel before, during and after you exercise. You will likely notice that though you may be physically tired, you feel better mentally. Positive mental health benefits mission readiness. You may feel more in control, handle challenges better, make level-headed decisions and maintain a more optimistic outlook. With positive mental health, you are more likely to cope with stressors in healthy ways, maintain healthy relationships and demonstrate resilience. All of these attributes are essential for a strong and effective fighting force. Ways to Move Your Body in Addition to Exercise There are many ways to get mental health benefits from movement. Think outside of the box on days where you don’t plan to or have barriers to a traditional structured exercise or just want to challenge yourself with a little extra movement. Try out these tips to increase your movement and mood! Park farther away and walk Take movement breaks if you are mostly sedentary at work Use the stairs instead of elevator Walk with your pets and/or loved ones Play sports with friends and family Clean the house with intention What Happens When I Exercise? There are many chemicals released during exercise that positively impact your mental health. You’ve likely heard of dopamine, serotonin and norepinephrine. Each of these plays a key role in improving your mood. The more you move your body, the more these chemicals are released. They also impact your motivation to continue prioritizing movement – it’s a positive cycle! Your body rewards you with these chemicals when you’re physically active, so what do they do? Dopamine Dopamine, also known as the “feel-good” hormone, is a chemical messenger that helps your brain communicate with the rest of the body. It’s often associated with the brain’s ‘reward center.’ This means that when you experience something you like, dopamine release reinforces that the behavior or substance is enjoyable. Serotonin Serotonin is similar to dopamine because it’s also a chemical messenger and hormone. Though all physical activity can boost serotonin release, aerobic exercise (i.e., cardio) may have the biggest impact. Norepinephrine Norepinephrine is another chemical messenger and hormone. It’s made from dopamine and plays a role in your body’s fight-or-flight response. Stress, including good stress from movement and exercise, triggers norepinephrine release. As a Warfighter, it’s recommended to stay routinely active both for individual and unit readiness. Almost every form of movement, from running to yoga to strength training to walking, can improve your mood and relieve stress. Incorporate movement into your day and an exercise routine into your week to boost your confidence, appearance and mood. It can also give you a leg up on your branch’s PT test. Give your mind and body those feel-good chemicals and get moving today! Additional Resources - “inTransition” - “Military Crisis Line” - “Military OneSource”Military OneSource - “MWR” - “Real Warriors Campaign”TRICARE - “Emergency and Nonemergency Mental Health Care”U.S. Department of Defense. - “Department of Defense Mental Health Resources for Service Members and Their Families”ReferencesAmerican Psychological Association - “Working out boost brain health”Centers for Disease Control and Prevention - “Physical Activity Boosts Brain Health”Cleveland Clinic - “Dopamine”Cleveland Clinic - “Norepinephrine”Cleveland Clinic - “Serotonin”Lin, T. and Kuo, Y. - “Exercise Benefits Brain Function: The Monoamine Connection”MayoClinic - “Stress Management”Sharma, A., Madaan, V., & Petty, F. D. - “Exercise for Mental Health”
