It can be very difficult to maintain our mental health throughout our lives, especially during times of increased duress or hardships. Therapy can be an essential or even life-saving tool for people during these times. However, as therapy often only makes up about 45 minutes to an hour per week, our habits outside of the therapy room become critical. Exercising consistently has been linked with improved physical and mental health. Exercising can serve multiple functions for improved mental capacity outside of the physical benefits.
Exercise and Its Impact on Overall Well-Being:
Exercise can improve our energy levels throughout the day, aid in our sexual functioning, and benefit our sleep at night. Certain studies have sought to examine any relationship between physical exercise and specific mental health disorders. Exercise is an effective combatant against depression. Physical exercise can activate our brains in several ways, by increasing neural growth as well as releasing endorphins that contribute toward a more positive mood.
Exercise can also help alleviate symptoms of anxiety, stress, and trauma. Similar to some somatic treatments, exercises that engage multiple muscle systems are linked with trauma symptom reduction. Additional positive impacts of exercise include improved memory, concentration, and force us to pay more attention to our physical sensations than we would if we were inactive.
Evidence-Based Movement for Trauma, Anxiety, and Other Mental Health Concerns
While various forms of exercise can improve one’s mental, cognitive, and physical health, research has shown that specific types of physical movement can be particularly beneficial for reducing depression, anxiety and trauma-related symptoms. Two examples of evidence-based fitness modalities include martial arts and yoga.
Empowerment through Martial Arts
Martial arts originates from Japanese culture and was originally designed for self-defense and combat. This category of physical activity encapsulates exercises such as karate, taekwondo, jiu jitsu, kick boxing, and Muay Thai that integrate physical movement with discipline, mindfulness, and improved resilience. These exercises allow participants to become more focused and aware of their bodily movements and encourage present awareness, which has been shown to reduce symptoms of persistent anxiety and stress. Martial arts can also empower individuals who have experienced trauma to rebuild their sense of personal autonomy and control. Trauma can leave significant long-lasting impacts on survivors such as feelings of helplessness, powerlessness, or dissociation from their mind and body. Martial arts training not only enhances physical strength, balance, and coordination, but it can also enhance one’s agency and sense of safety through building self-defense mechanisms.
Mindfulness through Yoga
Yoga is a form of physical activity that originated in ancient India and is rooted in mindfulness, grounding, and deep breathing. Participants are encouraged to focus on the here and now as well as their bodily sensations through intentional movement and controlled breathwork.
These exercises promote muscle relaxation, reduce tension in the body, and can decrease symptoms of depression, stress, anxiety, trauma, and PTSD through nervous system regulation. Evidence-based research has found that practicing yoga consistently can not only enhance physical health but also promote emotional regulation, symptom reduction, and support overall mental well-being and resilience. This form of exercise can be a complementary addition to psychotherapy by integrating a holistic approach to mindfulness, self-awareness, and healing. Exercise can play a significant role in supporting mental health and reducing symptoms of anxiety, depression, trauma, and other psychological concerns. Practices like martial arts and yoga not only improve one’s strength, physical health, and quality of life, but it also promotes mindfulness, resilience, and safety through self-defense. While physical exercise is not a replacement for psychotherapy, integrating movement into your daily routine can serve as a highly beneficial complement to therapy and contribute to long-term healing.
If you are or someone you know is struggling with mental health concerns, contact us to connect with one of our therapists who can help you on your wellness journey.