Coach Samantha

gym feeling lighter. However, the part of me that studied psychology knows it’s something a little more scientific than that…

How Exercise Benefits Mental Health

I tell my friends and family that kickboxing is my therapy. When I have a rough week, there is truly no better treatment than going to the gym, chatting with some friends, shutting off my mind, and beating up the bag. The joker part of me would tell you that it is actually picturing what (or who) bugged me that week as I hit the bag is what makes me leave the

According to Walden University, participating in physical activities, such as kickboxing, going for a walk or swimming, can lead to: decreased depression and anxiety, decreased stress, increased self-esteem and self-confidence, better sleep, and brain boost1. How? Well, when we exercise our bodies produce endorphins, which are the hormones your body released that help reduce stress and improve your sense of well-being2. These ‘feelgood’ hormones block the pain or stress signals that your nerves send to your brain, and pushes you towards happiness. Remember Elle Woods’ defence from Legally Blonde (2001)?: “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t kill their husbands.” She’s right. walking around your block, going to the gym or popping in for a kickboxing class, you will positively affect your mental health. In order to be a bit more mindful, lets challenge ourselves to be a bit more physical.

1Five Mental Benefits of Exercise. Walden University. (n.d.). Retrieved from https://www.waldenu.edu/online-bachelors-programs/bs-in-psychology/resource/five-mental-benefits-of-exercise.

2Endorphins: What they are and how to boost them. Cleveland Clinic. (n.d.). Retrieved from https://my.clevelandclinic.org/ health/ body/23040-endorphins#:~:text=Endorphins%20are%20chemicals%20(hormones)%20your,your%20sense%20of%20 well%2Dbeing.

Beyond just exercising, it has been found that group exercise classes contain their own benefits. By participating in group exercises, you will still see the previously mentioned benefits, such as decrease in stress and depression, but you are more likely to continue exercising and create a routine, and the exercises become more fun3.

By socializing while working out, feelings of loneliness will be kept at bay, and you will increase your sense of happiness4.

But how much do you need to exercise to make an impact? Well, in 2019 a Harvard study found that by exchanging 15 minutes of sitting for 15 minutes of walking each day saw a 26% decrease in depression5.

By simply dancing to a playlist in your kitchen,

3The Benefits of Group Exercise. AXA Health. (2021, May 14). Retrieved from https://www.axahealth.co.uk/health-information/exercise-and-fitness/benefits-of-group-exercise/.

4Mayo Foundation for Medical Education and Research. (2019, April 19). Mayo Clinic Minute: The benefits of being socially connected. Mayo Clinic. Retrieved from https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-the-benefits-of-being-socially-connected/.

5More evidence that exercise can boost mood. Harvard Health. (2019, May 1). Retrieved from https://www.health.harvard. edu/mind-and-mood/more-evi dence-that-exercise-can-boost-mood.