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Exercise from the Inside Out: The Psycho-physiological Benefits of Exercise




Exercise from the Inside Out: The Psycho-physiological Benefits of Exercise
by
Stacy Winters, ME.d MSN CRNP,  Certified Health Coach

            Have you experienced low energy, poor quality sleep, or low self-esteem?  Have you considered exercise as a part of your personal wellness treatment plan?  Most people are aware of the physical health benefits of regular exercise.   Exercise promotes artery health, helps to lower blood pressure, improves blood lipid profiles, reduces one’s risk for obesity, improves insulin sensitivity and reduces cognitive decline, but it can also improve sleep, self-esteem, self-efficacy and cognition (Brehm-Curtis &  Ebooks Corporation, 2014; Kovacevic, Mavos, Heisz;  Singh, 2018; Mandolesi et al., 2018).   
There are clear benefits of daily exercise on psychological health. Research shows that individuals who exercise have more effective stress management skills.  The ability to manage stress effectively not only reduces  blood pressure and inflammation in the body, but increases self-efficacy, mental acuity and sleep quality (Brehm-Curtis & Ebooks Corporation, 2014; Kovacevic, Mavos, Heisz & Singh, 2018; Mandolesi et al., 2018).  According to Kovacevic, Mavros, Heisz, and Signh’s (2018) aerobic and resistance exercise was effective for quality sleep.  Research by Mandolesi et al. (2018), suggest that exercise can increases cognition and learning, and may be emotionally protective.  According to Mandolesi et al. (2018), exercise increased neuroplasticity, the ability to make neurological connections in the brain, and decreased depression and anxiety.  What is unclear in the literature is the actual dose of exercise for one to achieve psychological benefit.  However, meta-analysis studies on the effectiveness of exercise on mental health suggest aerobic exercise from 30 to 35 minutes of low to moderate intensity 3 to 5 days per week for 10 to 12 weeks for cognitive and psychological improvement (Brehm-Curtis & Ebooks Corporation, 2014; Kovacevic, Mavos, Heisz & Singh, 2018; Mandolesi et al., 2018). 
 Clearly, exercise has many psychological benefits (Brehm-Curtis & Ebooks Corporation, 2014; Kovacevic, Mavos, Heisz & Singh, 2018; Mandolesi et al., 2018).  So if you would like to improve your confidence, increase your quality of sleep, enhance your self-confidence; or sharpen your mental focus consider scheduling a 30-minute appointment at your local gym or take a walk during lunch-break. Find an exercise you enjoy and start today.

References

Brehm-Curtis, Barbara & Ebooks Corporation (2014). Psychology of health
and fitness : applications for behavior change. F.A. Davis Company, Philadelphia
Kovacevic, A., Mavros, Y., Heisz, J. J., & Singh, M. A. F. (2018). The effect of
resistance exercise on sleep: a systematic review of randomized controlled trials. Sleep medicine reviews, 39, 52-68.
Mandolesi, L., Polverino, A., Montuori, S., Foti, F., Ferraioli, G., Sorrentino, P., &
Sorrentino, G. (2018). Effects of physical exercise on cognitive functioning and wellbeing: Biological and psychological benefits. Frontiers in psychology, 9.
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