Exercise has mental advantages 

Exercise has its obvious benefits for our physical health. It strengthens muscles, keeps our heart and lungs healthy and even helps trim the waistline. However, exercise can be just as helpful – if not more so – for the brain as it is for the body.

Feeling stressed at work? Instead of reaching for a glass of wine, consider hoping on a treadmill. According to a 2010 study from the University of California-San Francisco, stressed-out women who exercised 45 minutes on average over a three-day period showed fewer signs of aging compared to stressed, inactive women.

Hatha yoga and resistance exercises showed to have a positive effect on mental health in a 2014 Turkish study. The study looked at sedentary, middle aged adults, evaluating their self-esteem and depression during the study. The study found that “Hatha yoga and resistance exercises may affect different aspects of mental health and well-being” that other exercises cannot affect.

Exercise can also help improve learning by increasing growth factors in your brain, increasing brain cells and creating new connections between these cells. More complicated activities, such as tennis or dance class, help us learn more, as the body develops new skills in coordination and balance. Though complicated activity helps you learn more, even taking a walk helps keep your brain active. In comparing mild activity to a sedentary lifestyle, adults who participated in mild activity scored better in cognitive function in a 2011 Canadian study.

It also may help prevent diseases like Alzheimer’s, and the Alzheimer’s Association recommends exercise if a patient’s doctor says it is safe.

“This will increase the blood flow to your brain and body, providing additional nourishment while reducing potential dementia risk factors such as high blood pressure, diabetes and high cholesterol,” according to the association. They recommend activities that are mentally and/ or socially engaging, such as walking with a friend, participating in group fitness, dancing in a dance class or golfing.

In addition to the mental advantages of exercise, consider adding more power to your brain by listening to an audiobook or podcast while exercising. Both podcasts and audiobooks can be downloaded directly to a smart device from your device’s app store, allowing you to listen to them without using cellular data. Most podcasts are free, and audiobooks are available through the local library. Audible.com, an Amazon company, allows users to pay a monthly fee to listen to a variety of audiobooks, spanning 180,000 titles.

Don’t forget that you can also exercise your brain through reading, crossword puzzles, Sudoku, strategy-style board games and other mentally stimulating activities. Exercising your brain in addition to general exercising provides the most comprehensive form of mental stimulation and learning.

The “runner’s high” from exercise will also leave you feeling mentally euphoric. The endorphins released during cardio, such as running, biking or swimming, leave your mind feeling happy.

It’s clear that exercise has its benefits, but the cost can keep many people away. Gym memberships and group fitness can be pricey. Make sure your job does not offer discounts or exercise options. You can also encourage your employer to offer exercise classes at your job during your lunch break or after work. Some insurance companies that support preventative care will also offer benefits or discounts for gym memberships. Don’t forget to look for student, senior and military discounts. Groupons for exercise classes and equipment are also available, offering a cheaper rate.

If you cannot afford to join a gym, the Internet offers many free options for exercise. Watch exercise videos on YouTube or read exercise instructions/tutorials online. Walking and running are two of the simplest, free forms of exercise. Take a stroll around your neighborhood or visit a nearby track, like the Clyde Fant trail by the river. Remember to wear reflective clothing and walk with a friend if you choose to walk or run at night.