Three Surprising Mental Health Benefits of Getting Fit

Why exercise and healthy food are Nature’s Prozac

For most of us, committing to a fitness journey requires a certain amount of motivation. And often the initial oomph to get off the sofa is all about weight loss and fitting into our jeans again. While losing weight and gaining sexy muscle definition can be great goals in and of themselves, many health benefits to fitness go way beyond just looking hotter.

Exercise reduces the risk of chronic diseases like type 2 diabetes, improves cardiovascular health, and reduces your chances of getting dementia. But it doesn’t stop there. Exercise can improve your mental health as well.

Here are three significant mental health benefits that can occur when you work out and eat right.

Decreased Risk of Depression and Anxiety

Mood disorders are rampant in modern society. According to research, in 2019, over 301 million people worldwide struggled with anxiety, while over 280 million were living with clinical depression.

Anxiety typically shows up as worry or excessive fear of people, things, or situations, while depression is marked by sadness, lethargy, and feelings of emptiness.

If you are struggling with either of these conditions, there is help available. Many people turn to therapy and, in some cases, psychotropic drugs to get through their day.

But exercise and a healthy diet can go a long way toward helping you cope with these conditions. More and more research has shown that our gut microbiome plays a key role in mental health. Much of our serotonin, (a neurotransmitter associated with improved mood) is in our stomachs.

Our microbiome needs healthy food to make neurotransmitters. Serotonin is increased when you take Prozac or other SSRIs (Selective Serotonin Reuptake Inhibitors). But eating your leafy greens instead of donuts can also feed your gut the bacteria that it needs to thrive and make those feel-good neurotransmitters, improving your mood as well.

Meanwhile, exercise increases endorphins and lowers cortisol. Endorphins are your body’s natural pain relievers, while cortisol rises in response to stress. In essence, your morning jog is stress relief on wheels. Not only does it affect you biochemically, but the experience of being fully engaged in a physical activity puts you in the present moment, making it easier to avoid ruminating about the past or worrying about the future. Exercise can also help you sleep, which can enhance mood as well.

Increased Social Intelligence

Social intelligence is the ability to relate to others effectively. Socially intelligent people understand how people, including themselves, think and why they act the way they do. They are able to communicate effectively and manage their social relationships.

You wouldn’t think social intelligence would be impacted by exercise or fitness. But many sports and some fitness activities are conducted in groups and require a significant amount of social skills.

This is particularly true of team building sports like football and soccer. You can’t just do your own thing while playing them. You have to learn how to follow instructions, interact well with team mates, and manage conflict. You learn valuable social skills doing group fitness activities like Zumba or Pilates classes as well.

Better Emotional Regulation

Have you ever gotten upset over what in hindsight was nothing? Someone said something to you, and you flew off the handle. You might have even been surprised by your own reaction. Most of us will overreact from time to time. It’s quite common.

Something like this occurs when you are unable to regulate your emotions in a stressful moment. Emotional regulation refers to the ability to manage emotions in a healthy manner. You are aware of your feelings and choose your responses. You don’t just lose your cool over a stubbed toe. You can decide how to react.

Surprisingly, eating healthy and exercising regularly can help with emotional regulation due to the aforementioned benefits. Stress makes it hard to self-regulate, you take things the wrong way, have a short fuse, and react impulsively. Your partner makes one dumb comment, and the fight is on. Better self-care provides stress relief and better serotonin production,

Bottom Line

Most of us know that getting fit can give us a smaller waistline, but it can do so much more. It can have significant mental health benefits, helping us cope when life throws us challenges. Both exercise and healthy eating change our biochemistry for the better and reduce stress. Some forms of exercise can even provide a social outlet. Ultimately, prioritizing fitness isn’t just about looking good—it’s about feeling good, inside and out.