Yes, lack of exercise and mental health are linked and physical activities have a huge potential to enhance our well-being.

There are both long-term and short-term effects of exercise. Even a normal 10 minutes brisk walking exercise can enhance mental alertness, increase energy, and lift the mood.

Physical activities are also a great way to increase an individual’s self-esteem, and to mitigate stress and anxiety. Regular exercise can also boost memory, increase reasoning skills and knowledge.

Regular physical activities or exercise can help provide the following mental benefits to individuals:

• Sharpens memory – Regular exercise stimulates the growth of new brain cells, helps you concentrate, and feel mentally sharp for tasks at hand.
• Increases self-esteem – Regular exercise is an investment in mind, body, and soul. It is a great way to foster your self-worth and to feel better about your appearance.
• Provides more energy – Starting with just a few minutes of exercise daily and gradually increasing your workout routine helps you provide more energy and get through the day easily.
• Improves sleep quality – Exercising regularly is also beneficial to improve sleep quality and to regulate sleep patterns. Trying relaxing exercises at night such as yoga or gentle stretching can help promote good sleep.
• Improves resilience – Exercise can help build resilience and to cope with mental and emotional challenges in a healthy way. It is also a great way to boost your immune system and relieve stress.

Research has demonstrated that there is a clear, strong connection between our bodies and minds. And when we provide our bodies with regular physical activity, the brain also is rewarded.

There are numerous benefits of exercise for mental health. Regular exercise can have a profoundly positive impact on depression, anxiety and attention deficit hyperactivity disorder (ADHD). It also helps:

• Relieve stress
• Improve memory
• Improve sleep quality
• Improve overall mood
• Enhance cognitive function

According to studies, the ideal time to exercise is around 30 to 60 minutes three to five days a week. Or 120 to 150 minutes per week, as per your convenience. Any more or less than that depends on you and your strength.

There is no one magic form of exercise. The benefits you get will vary based on what you do. And the exercise that works best for you may not suit others. It’s important to stress that whatever your level of fitness or body type, there are types of exercise that can benefit your mental health.

Some of the simplest are considered to be most effective. These include:

• Walking
• Squats
• Lunges
• Push-ups
• Abdominal Crunches
• Bent-Over Row