Usually, your mind turns to exercise, and for good reason — it’s one of the most efficient ways to reduce those festive bellies. Whether it’s jogging, walking, playing sports or lifting weights at the gym, a workout exercises our muscles and helps us burn fat. However, when you’re embarking on your activity of choice, you’re also inadvertently working another important muscle — your brain.

That’s right, all those steps, sprints and crunches are incredibly beneficial for your mental wellbeing too. In fact, exercise plays a larger role in your mental health than you might think. Let’s take a look.

What’s happening in our brains when we exercise?

When we partake in any form of exercise, whether that be jogging, swimming, cycling, walking, dancing, or even gardening, there’s an increase of blood circulation to the brain. As blood flow increases, your brain is exposed to more oxygen and nutrients. This nourishing flow benefits the proteins that reside there (also known as neurons) — the building blocks of the brain.

This increase in blood flow also stimulates certain areas of the brain. These regions produce feel-good chemicals such as dopamine and other endorphins that give you an instant mood boost. Meanwhile, the brain simultaneously suppresses the production of chemicals that are linked to stress and anxiousness. This is why people who exercise tend to be happier and less stressed than those who don’t.

The benefits of exercise

Physical activity has a huge potential to enhance our wellbeing. Even a short 10-minute brisk walk has the power to benefit our mental alertness, energy and mood. Participating in exercise can:

1) Improve our mood

One study, published in the Journal of Sport & Exercise Psychology in the U.S., asked people to rate their mood immediately after periods of physical activity (e.g. going for a walk or doing housework), and periods of inactivity (e.g. reading a book or watching television). Researchers found that the participants felt more content, more awake and calmer after being physically active compared to after periods of inactivity.

2) Reduce stress

When we feel threatened or upset, our bodies produce a flight-or-fight response where our brains flush stress hormones such as adrenaline and noradrenaline into our body. This raises blood pressure and increases our heart rate which, in turn, decreases our appetite and worsens our sleep quality.

Not only does a workout ultimately reduce the excretion of stress hormones, but it also has other wide-ranging benefits, such as increasing our tiredness — prompting a better night’s sleep. This is why physical exercise can be very effective in relieving stress. Research has found that highly active individuals tend to have lower stress rates compared to individuals who are less active.

3) Increase self-esteem

As previously stated, exercise increases the secretion of feel-good hormones. If this happens on a regular basis, it can begin to impact how we feel in our everyday lives as well. Not only are you more likely to feel happier more often, but your ability to cope with stress improves too. Sometimes, if you’re exercising regularly, you may also be able to see improvements in how you feel about your body, which also naturally boosts self-esteem.

4) Decreases cognitive decline

According to several studies, exercise helps memory and thinking through both direct and indirect means. Directly, exercise reduces insulin resistance, reduces inflammation, and stimulates the release of growth factors, which are chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells. Indirectly, exercise improves mood and sleep, and reduces stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment.

Studies have also revealed that there is approximately a 20% to 30% lower risk of depression and dementia in adults participating in daily physical activity. Physical activity reduces the likelihood of experiencing cognitive decline in people who do not have dementia.

5) Reduces feelings of sadness and depression

According to Dr. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School, neuroscientists have noticed that the hippocampus in the brain – the region that helps regulate mood – is smaller in people who are depressed. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression.

How to get started (and keep going)

Getting started can be the hardest part, especially if you’re feeling a bit down. Indeed, those suffering from depression will find it particularly hard to motivate themselves. Regardless of your situation, starting with just five minutes a day doing a physical activity you enjoy is the best place to start. Soon, five minutes of activity will become 10, and 10 will become 15.

Here are some other tips to help you get started:

1. Identify what you enjoy doing — You’re more likely to do an activity if you enjoy it, so do what you find fun and stick with it. Also, pick a time of the day that’s going to work best for you. For example, if you have hectic evenings, do your exercise in the morning, or over lunch.
2. Set reasonable goals — Your initial mission doesn’t have to be something excessive. It’s okay to start small and to tailor your plan to your own needs and abilities rather than setting unrealistic guidelines that you’re unlikely to meet.
3.  Don’t think of the physical activity as a chore — If exercise becomes another “should” in your life that you don’t think you’re living up to, you’ll associate it with failure. Instead, think positively about the commitment, like how it’s going to help you ‘zone out’ from work stress or how it’s going to make you feel after you’ve exercised. Think of it as one of the tools to help you get better.
4. Assess your barriers — Try and figure out what is stopping you from becoming physically active. For example, if you feel self-conscious, you may want to exercise at home. Or, if you struggle for motivation during the week, see if a friend will join you with your exercise goals.
5. Be prepared for setbacks — It’s likely you might miss a day or two of exercise. When this happens, it’s important to not give yourself a hard time and quit. Ensure you stick with it. Meanwhile, give yourself credit for every step in the right direction, no matter how small.

So, if you’re determined to set a new fitness goal for yourself this year, remember, the benefits are far-reaching, and your body – and your mind – will thank you.