by Phillip Tucker, MA, LPC-MHSP
It depends…
Last month we introduced the concept of making your mindset an asset. This month we will continue that conversation by covering the first element of the 7 key elements of MINDSET: Mental Health-Focused.
Consistent with the World Health Organization’s definition of mental health, mental health-focused means to promote a state of being in which you are able to realize your own abilities, cope with the normal stressors of life, work productively and fruitfully, and make a contribution to your community.
Running can offer many non-fitness benefits. It can help reduce stress and anxiety, improve mood and mental well-being, increase self-confidence and self-awareness, improve sleep quality, and increase overall energy levels. It can also help reduce the risk of diseases such as heart disease, stroke, and some cancers. Finally, running can be a great way to explore new places, meet people, and can be a great way to take a break from the hustle and bustle of daily life.
Here are 8 mental health benefits of running:
- Stress relief
Running can reduce stress and improve the body’s capacity to handle physical tension. Norepinephrine, a hormone that helps control the brain’s reaction to stress, is also produced in greater amounts when people exercise. - More vitamin D
Running in the sunshine increases your body’s production of vitamin D, a substance that can reduce your risk of developing depression symptoms. - Protection against cognitive aging
While there is certainly no “cure” for Alzheimer’s, jogging may decrease the brain’s vulnerability to cognitive deterioration that starts after age 45. Exercise increases chemicals in the brain that support the hippocampus, a crucial component of the brain for memory and learning, and reduces degeneration, especially in people between the ages of 25 and 45. - A more tranquil attitude
People who are anxious may find relief from their symptoms due to the chemicals released during and after exercise. Getting your body moving is a healthy way to deal with difficult situations, whether you’re using a treadmill, track, trail, or sidewalk. - More brain power
The performance of the brain can be enhanced by cardiovascular exercise by generating new brain cells. A challenging run raises the body’s levels of a protein derived from the brain that is thought to aid in learning, higher-level thinking, and decision-making. - A quicker route to sleep
Even for those who have insomnia, some people find that a moderate run is the equivalent of a sleeping pill. The body’s core temperature rises when you move around five to six hours before bed. A few hours later, when the body temperature returns to normal, the body recognizes this as a cue for sleep. - Better productivity
Struggling with motivation? According to research, employees who regularly engage in physical activity are more productive and have more energy than their less active coworkers. While it can be challenging to fit in a workout in the middle of the day due to busy schedules, some experts believe that midday is the best time because of the body’s circadian rhythms. - Enhanced creativity
Creativity can be enhanced for up to two hours after a heart-pumping run. Get those legs moving and refresh your body and mind at the same time instead of staring at the empty page and hoping an amazing idea will just appear.
While there is no substitute for actually sitting down and talking to a trained mental health professional for the purpose of diagnosing and treating mental illness, running is one resource that can help you create a robust and sustainable culture of mental health. Running, both the sport itself and the running community at large, offers so many rich opportunities for growth. Having an intentional running routine and being actively engaged in a supportive running community offers many wellness benefits; psychological, emotional, physical, and relational benefits just to name a few. It’s easy to understand why many runners proudly claim running as their “therapy.”
