Skip to main content

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.
-->

Comments

Post a Comment

Popular posts from this blog

You Define Success*****

Today I must admit was an extra-ordinary day. I had the opportunity to do something I had never done before. I completed 2 endurance events back to back. I participated in the Maryland Sprint duathlon on Saturday and Olympic Distance on Sunday. This consisted of 39 miles of cycling uphill and 10 miles of running in back to back within 24 hours.  For a few, this seemed like a walk in a park. See these events bring out the most talent athletes around. They look fast and have fancy bikes.   I signed up for this race because a buddy asked me to do so.  There I was. No fancy shoes. A bike that is 11 years old. No fancy outfit. NOTHING.  I just said to myself, " Oh well, you defined what you want to get out of this." Oh course, I was totally intimidated by all the racers.  I had not planned on doing this event.  The course is very tough.  I have not trained for much in the past few months, but exercise regularly for sanity.  All I could do is ...
Post a Comment
Read more

Healthy Tips for the Night RN

Imagine yourself walking into a hospital cafeteria between 6am-7pm. Fresh fruits, vegetables, complex carbohydrates and proteins are available to patients, families, visitors and staff. Flashing signs decorate the café with slogans to remind customers to choose healthy options. By 6pm or 7pm, the café is closed.   The lights are dim and all is quiet. The hospital personnel dwindles to essential staff only.   Then here comes the night shift.   All the doctors, nurses and personnel, who keep the inter-workings of the hospital functioning, begin their “day.”   For night shift employees, their “day” begins at night.   As a night nurse, you arrive at 7pm prepared to care for patients and handle any emergencies that may arise until shift change at 7am.   Traditionally, the beginning of the shift is the busiest with night medication passes; preparing patients for surgery for the next day; conversing with family members prior to the end of v...
Post a Comment
Read more

Rock n Roll:DC- Tired, Train, Trust-March 2016

After the long months of cold and over 30 inches of snow, I arrived at the Rock n Roll:DC half marathon.   It was a blast. I had been tired from working consecutive night shifts and this event was on a Saturday unlike other half marathons I have run in the past, except Baltimore.   I spent 2.5 hrs in traffic to pick up my packet on a Friday night .   Between the traffic, security and all the training to get to this event, I was simply exhausted.   Saturday was a brisk Spring day. I decided that I had done all I can to get me to the event healthy so I matters we'll have fun.   I did. I listened to the sites and sounds of the bands and cheers of the spectators. Around mile 5-7, I turned up the music in my iPod. I knew what lay ahead. A huge hill by the National Zoo was gonna trying to beat me down. I felt like an old car with a manual stick shift gear system and powered it down. I made it up the hill and conserved energy for the second...
Post a Comment
Read more