Regular exercise has long been touted as a means of promoting physical health and wellness.

But the benefits of exercise extend far beyond just physical health - studies have shown that exercise can also have a significant positive impact on mental health, particularly in the treatment of depression and anxiety.

Depression and anxiety are two of the most common mental health disorders in the world, affecting millions of people each year. While there are a range of effective treatments available for these conditions, many people are turning to exercise as a complementary therapy to help manage symptoms and improve overall well-being. 

So how exactly does exercise improve mental health? Here are some of the key ways in which physical activity can benefit those struggling with depression and anxiety: 

• Release of Endorphins: Exercise has been shown to stimulate the release of endorphins, which are chemicals in the brain that act as natural painkillers and mood boosters. This release of endorphins can help to reduce feelings of sadness and anxiety, and promote feelings of well-being and happiness. 
• Reduction of Stress: Exercise has also been shown to help reduce stress levels in the body. Physical activity causes the body to produce stress hormones like cortisol, but regular exercise can help to regulate these hormone levels and reduce stress overall.
• Improved Sleep: Sleep disturbances are common symptoms of depression and anxiety, but exercise can help to improve sleep quality and duration. This is likely due to the fact that exercise can help to reduce stress levels and promote feelings of relaxation, which can make it easier to fall asleep and stay asleep.
• Increased Self-Esteem: Depression and anxiety can be incredibly damaging to one's sense of self-worth and confidence. But exercise can help to boost self-esteem by providing a sense of accomplishment and mastery over physical challenges. Regular exercise can help to improve body image, increase confidence, and promote feelings of self-efficacy.
• Social Interaction: Exercise can also provide an opportunity for social interaction, which can be particularly beneficial for those struggling with depression and anxiety. Participating in group exercise classes or team sports can help to reduce feelings of isolation and loneliness, and provide a sense of belonging and connection to others. 

So, how much exercise is enough to reap these mental health benefits? The good news is that even small amounts of physical activity can have a positive impact on mental health. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week, which can be broken down into smaller increments throughout the day. Even just 30 minutes of brisk walking each day can help to promote better mental health.

It's also worth noting that exercise is not a replacement for professional mental health treatment.

If you are struggling with depression or anxiety, it's important to seek help from a mental health professional. But incorporating regular physical activity into your routine can be a powerful complement to other treatment methods and help you to feel your best both mentally and physically.