By Dr. Sara Michelson
Licensed Psychologist Chapel Hill N.C.
Exercise isn’t just good for your body—it does wonders for your mind too!
Here are some key psychological benefits:
- Improved Mood: Physical activity stimulates the release of endorphins, the body’s natural mood lifters. It can also reduce stress hormones like cortisol, leaving you feeling increasingly relaxed and happy.
- Reduced Anxiety and Depression: Regular exercise can act as a natural antidepressant, easing symptoms of anxiety and depression. It promotes neural growth, reduces inflammation, and fosters feelings of calm and well-being.
- Enhanced Cognitive Function: Exercise improves blood flow to the brain, which can boost memory, concentration, and creativity. It’s linked to better problem-solving skills and even reduces the risk of cognitive decline with age.
- Stress Relief: Exercise helps your body manage stress more effectively by reducing muscle tension and stimulating relaxation.
- Increased Self-Esteem and Confidence: Meeting fitness goals or simply staying active can enhance your self-image and provide a sense of achievement.
- Social Connection: Group activities or sports can foster a sense of belonging and community, which is great for mental health.
- Boosted Resilience: Regular exercise can help you better cope with life’s challenges, building mental toughness and resilience over time.
- Exercise and insomnia are closely linked, with physical activity often having a positive impact on sleep quality. Here’s how they relate:
Exercise Can Improve Sleep Quality:
- Reduces Sleep Onset Latency: Regular exercise helps people fall asleep faster by reducing the time it takes to fall asleep.
- Enhances Deep Sleep: Physical activity promotes deeper, more restorative stages of sleep, particularly slow-wave sleep, which is essential for feeling refreshed.
- Regulates Circadian Rhythm: Exercise can help regulate your body’s internal clock (circadian rhythm), making it easier to maintain a consistent sleep schedule.
Exercise Reduces Insomnia Symptoms:
- Decreases Anxiety and Depression: Exercise is known to reduce stress, anxiety, and depressive symptoms, all of which are common contributors to insomnia.
- Energy Expenditure: Physical exertion tires the body, increasing the drive to sleep at night.
- Body Temperature Regulation: After exercise, the body cools down, which can signal to the body that it’s time to sleep, mimicking the natural drop in body temperature before bedtime.
Timing Matters:
- Morning/Afternoon Exercise: Exercising earlier in the day is generally beneficial for sleep, as it helps boost energy during the day and supports nighttime sleep.
- Evening Exercise: While some people can exercise in the evening without issues, vigorous exercise too close to bedtime may elevate adrenaline levels, increase heart rate, and raise body temperature, potentially making it harder to fall asleep.
Type of Exercise:
- Aerobic Exercise: Activities like walking, running, or swimming are effective for improving sleep quality.
- Strength Training: Resistance exercises also contribute to better sleep patterns.
- Mind-Body Exercises: Practices like yoga and tai chi combine physical activity with relaxation techniques, making them particularly effective for reducing insomnia symptoms.
Chronic vs. Acute Effects:
• Chronic (Long-term) Exercise: Consistent exercise over weeks or months has been shown to significantly reduce insomnia severity.
• Acute (Single-session) Exercise: One workout might improve sleep slightly, but the most noticeable benefits come from regular activity.
If you’re considering using exercise to manage insomnia, it’s important to find a routine that fits your lifestyle and doesn’t interfere with your bedtime.
Exercise also has a significant positive impact on anxiety, both in the short and long term.
Here’s how it works:
- Reduces Muscle Tension: When you’re anxious, your body often holds tension—tight shoulders, clenched jaws, etc. Exercise physically releases this tension, signaling to your brain that you’re in a safe state, which can help reduce feelings of anxiety.
- Triggers the Release of Endorphins: Physical activity boosts the production of endorphins—natural chemicals in your brain that improve mood and promote a sense of well-being. These “feel-good” hormones can create a calming effect and counteract anxious feelings.
- Decreases Stress Hormones: Exercise lowers levels of cortisol, the body’s primary stress hormone. High cortisol is linked to anxiety, so regular exercise can help regulate your stress response and keep anxiety in check.
- Provides a Mental Distraction: Engaging in physical activity gives your mind a break from the cycle of negative thoughts that often fuel anxiety. Whether it’s focusing on your breath during yoga or concentrating on your steps during a run, exercise pulls your attention away from worries.
- Improves Sleep Quality: Anxiety often disrupts sleep, and lack of sleep can make anxiety worse. Regular exercise helps regulate your sleep patterns, leading to deeper, more restorative rest, which in turn reduces anxiety.
- Boosts Confidence and Self-Efficacy: Consistently working out and seeing progress—whether it’s lifting more weight, running farther, or mastering a new skill—can boost self-confidence. Feeling more capable physically often translates to feeling more capable mentally, reducing anxiety about handling life’s challenges.
- Promotes Mindfulness: Activities like yoga, tai chi, or even running promote mindfulness by encouraging you to stay present and focused on your body and breathing. This mindfulness helps break the loop of anxious, future-oriented thinking.
- Regulates the Sympathetic Nervous System: Anxiety often keeps your body in a state of “fight or flight.” Regular aerobic exercise helps regulate the sympathetic nervous system, reducing the likelihood of overreacting to stressors.
Best Types of Exercise for Anxiety:
- Aerobic exercises: Running, biking, swimming.
- Mind-body activities: Yoga, tai chi, Pilates.
- Strength training: Weightlifting can help release tension and improve focus.
- Rhythmic activities: Walking, dancing, or any activity with a steady, repetitive motion can be especially soothing.
Even short bursts of exercise—like a 10-minute walk—can have immediate anxiety-reducing effects.
Do you currently have a workout routine, or are you looking to start one for managing anxiety?
Dr. Sara Michelson is a Licensed Psychologist in Chapel Hill N.C.
I am a doctoral-level licensed psychologist in Chapel Hill North Carolina; I have expertise in various evidence-based treatments for adults and am committed to providing scientifically validated interventions. I work with a diverse population, including trauma, insomnia, mood disorders, anxiety, and relationship problems. I take my work and clinical specializations seriously and continue to devote a considerable amount of time and effort to advance my training and professional development. For your convenience, my services are provided via telehealth.