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Benefits of Regular Exercise for Physical and Mental Well-Being

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Benefits of Regular Exercise for Physical and Mental Well-Being

Physical activity has been associated with health and longevity since ancient times. The

relationship is in line with the health paradigm, which holds that health is not only the absence of

illness but also a state of mental and physical wellbeing. Yet, despite such evidence, few people

participate in vigorous exercise activities. Regular physical activity is particularly valuable in

reducing the risk of mental health conditions and promoting physical functioning through its

dose-response relation with a number of physiological and psychological conditions.

Adherence to regular physical exercise is effective in promoting mental wellbeing. The

long-term protection that frequent physical activity affords against numerous mental health

complaints is well documented. Maugeri et al. (2020) argue that exercise has a dose-response

relation with a wide range of psychological conditions, such as depression and anxiety. Recent

meta-analytic findings suggest that only moderate-to-high-intensity aerobic exercise exceeding

21 minutes leads to changes in self-reported anxiety symptoms among clinical and non-clinical

samples (Herbert et al., 2020). The argument is that recurrent physical exercise poses anxiety

tolerance to the brain, resulting in high self-esteem, optimism, and happiness. People who

continue to exercise can have lower scores in mental conditions than their sedentary

counterparts. Thus, regular physical exercise reduces the risk of mental ill-health.

Regular physical exercise is also linked with optimum physical functioning. Frequent

physical activity has a protective effect that enhances the physical functioning of the human

body. Usually, inactivity is the breeding ground for alteration in body composition, resulting in

an increase in fat and a decline in lean body mass (Herbert et al., 2020; Carriedo et al., 2020).

Recent studies have revealed a reduced risk of death from cardiovascular disease thanks to

regular physical activities, which increases physical fitness (Langhammer et al., 2018; Birgitta et
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al., 2018). For instance, strength training that incorporates activities (such as weight lifting,

pushups, and resistance band activities) increases physical and musculoskeletal fitness, reducing

the risk of chronic illnesses like heart disease or diabetes. With these benefits, regular physical

exercise is especially recommended to adults to heighten their physical performance and reduce

the risk of falls. In this regard, regular physical exercise can help maintain quality of life, health,

and physical function.

Another psychological benefit of regular physical exercise involves mood elevation.

Typically, changes in muscle tension following an exercise activity may produce desirable

feelings via various mechanisms. Maugeri et al. (2020) posit that participating in extra leisure

activities reduces lethargy and fatigue while increasing self-esteem scores. In the same vein,

regular exercise activities like aerobics induce a feeling of self-satisfaction while reducing

distraction from stress-inducing conditions (Carriedo et al., 2020). Increased self-esteem and

satisfaction repress feelings of hopelessness, self-blame, and perceived lack of self-control. In

this view, regular physical exercise offers a unique stress-reducing effect that promotes positive

mental health.

The benefits of regular physical activity are well documented. Studies suggest that

individuals who engage in physical exercise frequently have increased protection against mental

health conditions, such as anxiety and depression. Similarly, exercise is central to promoting

optimum physical functioning by reducing the risk of lifestyle diseases, including diabetes and

cardiovascular diseases. The clinical relevance of the presented findings suggests that people

should engage in regular physical exercise as a preventive strategy for mental and physical

health.
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References

Carriedo, A., Cecchini, J. A., Fernandez-Rio, J., & Méndez-Giménez, A. (2020). Covid-19,

psychological well-being and physical activity levels in older adults during the nationwide

lockdown in Spain. The American Journal of Geriatric Psychiatry, 28(11), 1146–1155.

https://doi.org/10.1016/j.jagp.2020.08.007

Herbert, C., Meixner, F., Wiebking, C., & Gilg, V. (2020). Regular physical activity, short-term

exercise, mental health, and well-being among university students: The results of an online

and a laboratory study. Frontiers in Psychology, 11, 1–13.

https://doi.org/10.3389/fpsyg.2020.00509

Langhammer, B., Bergland, A., & Rydwik, E. (2018). The importance of physical activity

exercise among older people. BioMed Research International, 2018, 1–3.

https://doi.org/10.1155/2018/7856823

Maugeri, G., Castrogiovanni, P., Battaglia, G., Pippi, R., D’Agata, V., Palma, A., Di Rosa, M., &

Musumeci, G. (2020). The impact of physical activity on psychological health during

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covid-19 pandemic in Italy. Heliyon, 6(6), 1–14.

https://doi.org/10.1016/j.heliyon.2020.e04315