The connection between exercise
and wellbeing
Exercise is often the last thing on your mind when you are depressed or anxious. However, once motivated, exercise can make a
significant difference. According to studies on depression, and anxiety, the psychological and physical benefits of exercise can
help improve mood and reduce anxiety. Although the links between depression, anxiety, and exercise are not completely clear,
working out and other forms of physical activity can definitely alleviate symptoms of depression or anxiety and make you feel
better. Exercise may also help keep depression and anxiety at bay once you've recovered.
Benefits associated
with regular exercise
Emotional Benefits:
More confidence
Opportunities for
social interaction
Improved overall
mental health
How does exercise help improve
depression and anxiety?
Regular exercise can help release feel
good endorphins which can enhance your
natural sense of well-being. By
exercising regularly, you can take your
mind off of your worries and away from
the cycle of negative thoughts that feed
depression and anxiety.
Physical Benefits:
Lower heart rate
Lower blood pressure
Improved respiration
Increased energy
Reduced stress
response
How much is enough exercise?
Exercise for 30 minutes or more three to
five days per week may significantly
improve depression or anxiety symptoms.
Smaller amounts of physical activity,
such as 10 to 15 minutes at a time, may
have an impact. Exercise that is more
vigorous, such as running or bicycling,
may take less time to improve your mood
(Depression and Anxiety: Exercise eases
symptoms n.d.).
Why is exercise important for
many students?
Improve your academic
performance with exercise!
University students are stressed, and the
transition from high school to university is
difficult for many. Exercise improves mental
health by lowering anxiety, depression, and
negative mood, as well as improving selfesteem and cognitive function. Exercise has
also been shown to improve symptoms like low
self-esteem and social withdrawal. Mental
health is a serious issue, and the number of
students seeking help is increasing dramatically
in colleges. Sleep, exercise, and nutrition can all
help combat the rising mental health crisis.
Students can improve their overall health and
resilience to meet the demands of college and
beyond by developing healthy habits for both
the mind and the body.
Studies suggest that regular
exercise can improve academic
performance by increasing the
blood supply to the brain, and
increasing neurotransmitters.
According to the CDC, taking
part in 60 minutes of exercise
daily can result in improved
memory, concentration and
mental acuity which has resulted
in higher standardized test scores.
Cognitive Benefits:
Improved memory
and sleep
Manage blood sugar
and insulin levels
Better judgment and
problem solving
Thus, regular exercise
has many benefits that
can improve a student's
life, including decreased
stress which can improve
academic performance
and overall health
Simple Exercises for University
Students
Building a fitness routine is hard,
especially for a university student. Here
are some simple exercises that anyone
can do :
1. Walking to class with your friends
2. Seated Leg Raises while studying
3. Taking the stairs instead of the
elevator.
All these small changes can help you lead
a healthier life!
Types of Physical Exercise
Fortunately, there are many different types of exercise that can help with mental health. It's critical to find exercises that you
enjoy, from weight lifting to running. Here are some examples of exercises that can be beneficial to one's mental health.
Yoga
Yoga can range from gentle to
difficult. Hatha yoga is the most
common type of yoga, and it
consists of physical poses (known
as asanas), controlled breathing,
and periods of meditation.
Yoga is a low-risk method of body
and mind healing.
Benefits of Yoga:
A 2018 study published in
Complementary Therapies in
Clinical Practice found that yoga
can help:
Decrease physiological arousal
Lower heart rate
Lower blood pressure
Improve respiration
Reduce the stress response
Reduce depression and anxiety
Increase energy and feelings of
well-being
Aerobic Exercise
There is mounting evidence that
regular aerobic exercise (such as
running, cycling, or swimming) is
linked to improved psychological
health. Although most studies have
focused on depression, panic
disorder, and obsessive-compulsive
disorder (OCD), there is some
evidence that exercise can help
with social phobia. Aerobic
exercise has been shown to benefit
psychological health in both single
sessions and long-term programs.
Benefits of Aerobic Exercise:
Increased stamina and fitness
Ward off viral illnesses
Manage chronic conditions
Strengthen heart muscles
Lower blood pressure
Aids in weight loss and
maintenance
Exercise for Queen's university
students?
Weightlifting
Lean muscle mass decreases with
age. Regular weightlifting can help
increase muscle mass or help
maintain muscle mass. It's
important to build an effective
weightlifting routine that
incorporates both compound and
dynamic movements for 12-15
reps for each muscle group.
Benefits of Weightlifting :
Strengthen bones
Enhance quality of life
Build or maintain muscle mass
Increased mental clarity
Reduced stress
Manage chronic conditions
Studies show that there is
approximately a
20% to 30% lower risk of
depression and dementia for
adults participating in daily
physical activity (How to Look
After Your Mental Health Using
Exercise, n.d.).
"Take a break from your studies and
unwind with fitness classes, organize a
game with friends or workout with a
personal trainer in our state of the art
facility! Queen's offers more that 30
fitness classes per week. Need help
with an individual fitness program?
Book a session with a personal
trainer!" (Clark)
Check out the fun
athletics classes at Queen's
by scanning the QR code!
References:
Clark Benard (Athletics and Recreation). The Official Website of Queen's Athletics & Recreation. (n.d.). Retrieved February 13, 2023, from
https://www.queensu.ca/campuslife/athletics
Mayo Foundation for Medical Education and Research. Depression and anxiety: Exercise eases symptoms. Mayo Clinic. Retrieved February 13, 2023, from
https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
How to look after your mental health using exercise. Mental Health Foundation. (n.d.). Retrieved February 13, 2023, from https://www.mentalhealth.org.uk/explore-mentalhealth/publications/how-look-after-your-mental-health-using-exercise