World Mental Health Day 2023 | Exercise can strengthen your mental health, too. Here's now

2. Disrupted sleep patterns.

3. Declining interest in once-loved activities.

4. Notable appetite and weight changes.

5. Fatigue.

6. Difficulty focusing and decision-making.

7. Social withdrawal.

8. Suicidal thoughts or actions.

9. Overwhelming worries.

10. Impulse and emotion management challenges.

11. In certain conditions, delusions and hallucinations.

Global Perspective on Mental Health

Globally, mental health issues have surged. According to the World Health Organization, over 970 million people are depressed, with many more suffering from other disorders. These conditions can escalate to other health complications, substance misuse, and suicide. Alarmingly, more than 700,000 individuals commit suicide annually, equating to one person every 45 seconds.

Mental Health in India: A Growing Concern

India's vast and diverse populace mirrors the global mental health situation. The challenges of rapid urbanization, socio-economic disparities, and deep-rooted cultural stigmas have intensified this crisis. Shockingly, a study in 2017 deduced that nearly 197 million Indians, or 14.4 percent, encountered mental disorders that year. Furthermore, the National Mental Health Survey 2015-16 highlighted that almost 15 percent of Indian adults require intervention for mental health concerns.

Yet, a more significant concern is the pervasive lack of awareness and limited access to mental health care. Prevalent stigmas associated with mental health often hinder individuals from reaching out. Addressing this requires increased understanding, acceptance, and prompt action.

Relationship of Exercise and Mental Health

Exercise is not merely a tool for physical health; its profound impact on mental well-being is now being recognized. There's a deep-seated connection between psychological and physical health, each influencing the other.

For instance, chronic physical conditions such as diabetes or heart disease might escalate the risk of mental health challenges like depression. Conversely, mental health issues like chronic stress or anxiety can manifest physically, leading to headaches, sleep disturbances, and even heightened heart disease risk.

Therapeutic Power of Exercise on Mental Health

Biochemical Benefits of Exercise: Exercise goes beyond just burning calories; it uplifts mood and enhances mental health. One of the primary mechanisms is the release of endorphins, the body's natural mood lifters. These act as painkillers and mood enhancers, significantly mitigating symptoms of stress, depression, and anxiety. Regular physical activity amplifies serotonin levels, often termed the "happiness chemical," which further bolsters mood and overall well-being.

Additionally, exercise curtails levels of stress hormones like cortisol, aiding in managing stress and anxiety. It serves as a therapeutic diversion and cultivates a sense of mastery, helping to diffuse tension and elevate self-worth. Achieving fitness milestones or partaking in physical endeavours instils joy and accomplishment, enhancing self-esteem. Another crucial aspect is the correlation between exercise and improved sleep, a fundamental pillar of sound mental health.

Brain Derived Neurotropic Factor (BDNF): A Catalyst for Brain Health

Delving deeper into the brain's biochemistry, exercise stimulates the production of brain-derived neurotrophic factors (BDNF). BDNF, a pivotal protein, fosters growth, survival and efficacy of neurons (brain cells). As part of the neurotrophic family, BDNF bolsters the development and sustenance of neural connections, which are crucial for optimal mental functions like learning and memory.

BDNF facilitates neurogenesis, the production of new neurons, offering potential remedies against the adverse impacts of stress, depression, PTSD, and ageing on the brain. This protein strengthens neuronal connections and communication through synaptic plasticity, accentuating its significance.

Exercise's neuroprotective qualities, stemming from BDNF production, promote neuron growth, especially in the hippocampus – a brain region paramount for learning, memory, and mood balance.

Exercise serves as a form of meditation.

Exercises for better mental health

Exercise serves as a form of meditation. We often enter a flow state when running, swimming, cycling, or engaging in other physical activities. Here, our thoughts focus on the present moment – the rhythm of our breathing, the steady beat of our heart, the sensation of the ground beneath our feet. This mindfulness, stemming from physical activity, is a break from daily stresses, letting the mind rejuvenate. Understanding the potent benefits of exercise for mental health, here's a list of activities to consider:

1. Aerobic Exercises: Incorporate activities such as brisk walking, running, cycling, or swimming. These can alleviate depression and anxiety symptoms. Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercises weekly.

2. Strength Training: Resistance exercises like weightlifting boost physical prowess and uplift mood, self-confidence, and body perception.

3. Mindful Practices: Yoga, Tai Chi, and Qigong merge gentle motions with deep breathing and mindfulness, curbing stress and fostering a peaceful mind. Their combined approach accentuates relaxation and mental equilibrium.

4. Dance: A delightful activity that enhances endorphin levels, providing emotional release and fostering social interaction.

5. Nature Walks: Strolling amidst nature, whether forests, beaches, or parks, can curtail feelings of stress and negativity.

6. Team Activities: Engaging in group activities or sports cultivates a sense of belonging and fortifies mental well-being. Consider sports like basketball or group fitness sessions.

Selecting exercises that resonate with you is pivotal, considering your medical conditions and fitness levels. Consultation with a medical professional or fitness expert is advisable for personalized guidance.

This World Mental Health Day, let's commit to enhancing our mental health and supporting those around us. Acknowledging the issue is pivotal. Active steps like incorporating exercise, battling stigmas, and endorsing improved mental health facilities can forge a path to a global community brimming with health and happiness.

Nevertheless, while exercise offers myriad benefits, it does not replace professional intervention. If you or someone you know grapples with mental health challenges, seeking expert assistance is imperative. Mental well-being is paramount and deserves equal attention and care as physical health.