The Mental Benefits of Physical Fitness

Karl J. Neeser, Ph.D. Visiting Professor from Switzerland, Chulalongkorn University School of Sports Science, Bangkok, Thailand

Absract The greatest Greek philosophers of all time, Socrates, Aristoteles, Plato all recognized physical exercise as a means to preserve mental health. Convincing evidence from long-term human studies have shown that physical fitness apparently protects the memory centers of the brain. And people who exercise are healthier. Regular physical exercise help lower our risk for high blood pressure, high cholesterol, diabetes, and host of other problems. But physical activity especially enhance our mental state by increasing the blood circulation, bringing oxygen and endorphins hormones released after exercise that have benefits on mood and memory to the brain tissues, helping promote growth of brain cells and is clearly associated with better performance on several cognitive measures, longterm brain health and last but not least general mental wellbeing. This paper introduces the main themes related with stress, mental challenges, fitness, and biochemical interactions of human body It is now believed that it could be the whole exercise experience that allows individuals to gain psychological benefits from physical activity. Introduction Mental wellbeing is a fundamental factor for maintaining good quality of life, a multidimensional facet of our overall state of health. In particular, self-esteem and life satisfaction are positive states of mind that contribute to each of us having a mentally healthy attitude towards ourselves and others around us. Research has shown that the level of our physical activity can have a direct and very influential impact on our state of mind and how we handle mental challenges. The ability to deal with life events such as trauma, change or illness is also a direct function of our mental capacity. Having a positive opinion of ourselves allows us to interact with others in a positive way and form relationships of a positive nature. Through being a healthier person, the suffering an individual may be exposed to as a result of poor health is alleviated. In turn, the subsequent suffering experienced by family and friends is therefore also removed, and has a very beneficial knockon effect for the greater family unit.

Stress and anxiety Exercise has been found to be a convenient and manageable way of helping people deal with the stresses and worries of everyday life. The influence on anxiety does not seem to be as evident as it is in these other areas. Overall analysis in this particular area of mental health shows that exercise is a very healthy alternative to other means of dealing with periods of stress and anxiety. These common alternatives include the consumption of alcohol or the use of nicotine through smoking. It is also believed that by being physically fit, an individuals reaction to a stressful situation is reduced to a level that they are more capable of controlling. Depression Being the most common form of mental challenge, depression occurs in various degrees of severity from being a mild disorder to being a clinically diagnosed illness. Research into physical activity and its effects have shown that exercise can help people overcome this state of mind to as high a level as that resulting from extensive psychotherapy. No negative effects could be determined by exposing suffers to a physical exercise routine. It therefore appears that regular exercise could be a cheap alternative to expensive psychotherapy, and could lead to no medication being required. It is also understood that those who are successful in maintaining a regular exercise program over a period of more than two years avoid long term depression. Mood and emotion The feel-good phenomena associated with undertaking regular exercise is thought to be one of the most influential contributors to a high quality of life and satisfaction. It has been conclusively found that regular exercise helps improve moods through this warm glow or energizing feeling. Quality of sleep It has now been determined that up to 30 percent of the overall adult population suffer from sleeping disorders. The direct effect of exercise on the rather alarming number of sufferers is still being studied. Preliminary results have shown that exercising for prolonged periods of time in bright light increases the length of sleep periods and, in the opinion of the individuals studied, increases the depth and the quality of sleep. It is therefore thought that regular exercise is a suitable means of improving sleep patterns, even for those individuals who do not suffer from insomnia.

Self-esteem

Experts consider this aspect of self-analysis to be the best indicator of an individuals state of mental health. Studies have shown conclusively that exercise has a positive effect in the way people view themselves, particularly in the area of physical awareness. A positive effect is thus generated by allowing people to see themselves as a better person physically. This outcome is most evident in those individuals who initially have low self-regard and low physical fitness levels. The resulting change in mental state of mind is one of the most common outcomes of an exercise program and it can be readily observed that this change is directly linked with mental wellbeing. Mental Alertness Commonly referred to as cognitive capability or cognitive function, a high level of mental alertness allows us to react to unexpected events in a timely and positive manner. This alertness can be particularly helpful to elderly people who benefit by avoiding injuries from accidents such as falls and therefore retain their independence longer. Extending testing of this aspect of improved mental alertness, relative to physical fitness, has not yet been conclusive in its outcome. It is generally believed that a higher level of physical fitness makes the individual able to react to unexpected challenges quicker, and possibly avoid an undesirable outcome. It appears that there may be multiple mechanisms within the body that generate and mediate this feel-good effect as a result of physical activity. No single aspect has been identified as being totally responsible, but several have been investigated. The presence of endorphins in the blood following exercise is a biochemical explanation as to why we have this high after exercise. Along with serotonin, these chemicals are linked to an improved psychological state of mind. Recent research has shown that the release of these chemicals is mainly associated with, and experienced by, those who exercise at a high intensity for prolonged periods. Even than, it has been found that the experience is only encountered by some of the participants. Enhanced physical fitness levels are thought to help an individuals mental state of mind. Several studies have shown that an increase in aerobic levels do not necessarily result in a reduction of stress or depression or cause improvements in mood or self-perception. It is thought that the associated increase in body heat, along with the reduction in muscle tension as the result of a physical workout, may therefore contribute to an improved mental thought process. It is now believed that it could be the whole exercise experience that allows individuals to gain psychological benefits from physical activity. Participation in exercise normally increases a persons perception of their skills. The awareness of their competence allows them to be more confident and in turn gives them the encouragement to perform physical activities.

Improvements in body tone and composition promote physical self-worth and therefore contribute to self-esteem. In conjunction with this is the feeling of belonging and affiliation with others an experience that is normally part of the exercise process through having to socially relate with others in a group exercise environment. Exercise routines Because the individual areas that need to be targeted are different in each case, creating an exercise program to address mental health stimulation and satisfaction will have to be tailored to almost each and every individuals circumstances. Consideration will need to be given to the type and intensity of exercises. This in turn will be dictated to some degree by the age, gender and initial state of fitness of the participant. It is also highly probable that the level of challenge presented and the intensity set for the program will need regular adjustment during the early stages of activity. As the participant becomes familiar with the program, additional variation may need to be set to retain interest. Therefore, there is no simple or uniform approach to this form of exercise program that will ultimately optimize mental health outcomes. What works for one individual, the next may find boring and mundane and gain no advantage from it whatsoever. Another individual may find a uniformly set program too much of a challenge, which could possibly lead to a negative effect on overall mental health through the interpretation of this failure. Aerobic and endurance exercises that feature rhythmical and repetitive use of the large muscle groups have emerged as having a very positive effect on mental wellbeing. The benefits identified appear to be greater if the exercises are endured for periods in excess of 30-40 minutes and constitute a program set for a period of at last three to four month. Resistance exercise was also received in a positive manner and has great potential where improvement in the area of self-esteem is required. If the participant has a certain activity that they already enjoy, then it can also help if this particular exercise or sport is pursued in a more vigorous manner. When setting a physical fitness program to enhance our physical state of health, consideration should also be given to the positive effects this can, and in most cases will have, on our mental fitness level as well. Each individual has different requirements and will reap different rewards. It is best to set non-threatening challenges in the initial stages that encourage personal improvement and mastery rather than targeting ego boosting activities. We have to avoid those that require comparisons with others to judge success. And to assist mental development on a greater scale, inclusion of social activity that generates a sense of belonging should definitely be part of the overall concept of a balanced workout program. Group walkathons, hiking or bike rides are a good starting point.

References
Neeser, .K.J.(2005) Aging Studies. School of Sport Science, Chulalonkorn Univ, Bangkok, Thailand. Powers,S.K.(2001) Exercise Physiology: Theory & Application to Fitness & Performance. McGraw-Hill Inc. Harris, D.V.(1987)) Sports Psychology: Mental Skills for Physical People