Boost your mental health with just 10 minutes of exercise 

Did you know that physical exercise can actually improve your mental health by changing your brain chemistry and making you more resilient to negative emotions? This correlation between physical movement and mental well-being goes far deeper than most people realise. You have probably heard that exercise is good for mental health, but understanding the how and the why can motivate you to give it a higher priority — even when you don't feel like it.

Contrary to popular belief, you do not need to spend hours at the gym or marathon training to see results. Since the goal is your mental well-being, it's better to start small and build up gradually than to overdo it and burn out. Even a ten-minute walk or some light stretching in the morning can make a difference.

Here is how —

Sharpen your focus

Exercise may have immediate effects on your brain's focus. Even a single workout session can sharpen your attention and help you stay focused for at least two hours. It also enhances your reflexes, allowing you to respond more quickly and efficiently to your surroundings.

Neurologically speaking, within just a few hours, a brief exercise boosts blood flow to the brain, increases oxygen delivery to brain cells, and causes a temporary rise in BDNF — a protein that plays a key part in brain growth.

When you stick with a certain course of exercise for a few weeks, it makes a lasting change in your brain by starting to make new neurons, strengthening existing ones, and building more blood vessels. The changes brought by a consistent exercise routine can strengthen the prefrontal cortex — your brain's control centre responsible for planning and decision-making. Eventually, you gain better concentration, more self-control, and improved emotional balance, thanks to a consistent and non-negotiable routine for exercise.

Manage depression and stress

Studies have shown that depression, a common phenomenon found among young adults today, is associated with a shrinking hippocampus, an integral part of your brain that supports the core of who you are: your memory and learning.

A study by Harvard Health found that exercise can actually help counteract this shrinkage by stimulating new neuron growth, keeping your brain sharper and more resilient. Additionally, exercise can reduce levels of stress hormones, such as adrenaline and cortisol, and stimulate the production of endorphins, which are natural mood elevators.

Due to your routine exercise, the increased blood flow also improves communication between two very important regions of your brain — the prefrontal cortex and the amygdala — responsible for your brain's control and fight-or-flight response, respectively. This allows you stronger emotional control and stress management.

Besides, there's that feeling we all know — the euphoria after a good workout caused by a spike in endorphins, hormones that naturally relieve stress.

Another study by Harvard Health found that serotonin, dopamine, and norepinephrine are the key brain chemicals that are targeted in our body by antidepressant drugs that are designed to relieve us from depression.

Interestingly, exercise happens to boost that same set of chemicals in our body, meaning it helps fight depression, elevating our mood. Simply put, you can seek control of relieving your depression by getting quick and easy exercises such as the plank, squat, or push-up. However, it is always recommended to consult with an expert psychologist or a doctor for severe cases of depression.

Supercharge your mind and confidence

Morning workouts can set you up with energy and focus for the day, while midday movement can help reset stress and rejuvenate your brain. If you exercise every morning, you will have accomplished the first task of your day. It will give you a sense of pride and fulfilment, making you want to cross off the next task on your to-do list.

On the other hand, even a single workout can instantly elevate your mood by increasing neurotransmitters in your body, i.e., dopamine, serotonin, and noradrenaline, the very chemicals that make you feel happier and more motivated.

As a highly effective person, you should focus on the things within your purview and let go of the rest. Allocating just 10 or 20 minutes for exercise as you start your day should be your priority. Also, a highly effective person would start their day with the end in mind. It is a simple yet powerful way to improve both our self-esteem and overall mental well-being.