Health Desk : dhakamirror.com
Society places a lot of stress and strain on the male gender, with men facing tremendous pressure to live up to what society expects or thinks they should act, feel or do.
Men should take care of their mental health by taking the time to improve their physical health.
Here is how men can challenge anxiety and depression, through lifestyle modifications, improving their overall health and quality of life.
Why physical fitness is important for men’s mental health:
Stress reduction: Exercise helps reduce the production of stress hormones, such as cortisol, while simultaneously increasing the release of endorphins, which are natural mood boosters. This can help alleviate symptoms of stress and anxiety, promoting a calmer mental state.
Mood enhancement: Physical activity stimulates the production of endorphins, serotonin, and dopamine, which are neurotransmitters associated with improved mood and overall well-being. Regular exercise can help combat feelings of depression and enhance overall mental resilience.3
Increased self-esteem: Engaging in physical fitness and achieving fitness goals can boost self-confidence and self-esteem. The sense of accomplishment and improved body image can positively impact mental well-being.
Improved cognitive function: Exercise has been linked to enhanced cognitive function, including improved memory, attention span, and problem-solving abilities. Regular physical activity supports brain health and can reduce the risk of cognitive decline.
Better sleep: Regular exercise promotes better sleep quality and duration, which is vital for mental health. Sufficient rest helps regulate mood, improves concentration, and increases overall mental clarity.
Physical activity and your mental health
Lifestyle modifications such as increased physical fitness can assume great importance in individuals battling mental health issues. An essential component of lifestyle modification is exercise.
Fitness and Mental Health – How It Works
Fitness that includes aerobic exercise – jogging, swimming, cycling, walking, and somatic movement have been proven to reduce anxiety and depression. In a post-Covid age, these improvements in mood have never been more important. One hour of exercise of moderate intensity for 4 days a week, is sufficient for these health benefits. Moreover, these 60 minutes need not to be continuous; three 20-minute fitness sessions are believed to be as equally useful as one 60-minute individual session.
Here are some simple exercises men of all ages can undertake to improve their mental health:
Aerobic exercises: Activities like brisk walking, jogging, cycling, or swimming are excellent for cardiovascular health and boosting endorphin levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
Strength training: Engaging in resistance training using bodyweight exercises, weightlifting, or using resistance bands can improve both physical and mental strength. Strength training releases endorphins and helps build self-confidence.
Yoga or mindfulness exercises: Practices such as yoga, tai chi, or meditation can reduce stress, improve focus, and promote relaxation. These activities combine physical movement with mental relaxation techniques.
Outdoor activities: Spending time in nature, such as hiking, gardening, or participating in team sports, provides a refreshing change of environment and can have a positive impact on mental well-being.
High-intensity interval training (HIIT): HIIT workouts involve short bursts of intense exercise followed by brief recovery periods. These workouts can be time-efficient and help release endorphins for improved mood.
Disclaimer: This information is for general knowledge only and should not be used in place of professional medical advice. Always consult with your doctor or a qualified healthcare provider for advice on any medical concerns.