Ancient civilizations already knew that physical exercise benefits both the body and the mind, and they encouraged the practice of sports and activities—many of which were adapted from military techniques used by armies in both training and combat scenarios—that have survived to this day.
However, it is only in the last few decades that the profound impact physical activity has on mental health and emotional well-being has begun to be recognized, contributing to an improved quality of life for individuals, including older adults.
Discover the benefits you can gain from regular physical exercise and how to effectively incorporate it into your daily routine.

The Benefits of Physical Activity for Mental Health

Science shows that the brain produces more endorphins when the body is exercising. Endorphins are neurotransmitters produced by the central nervous system in response to stimuli that cause pain and pleasure, helping the body cope with stress, anxiety, discomfort, and pain. Endorphins help cope with (and even alleviate) these feelings and enhance the sense of well-being and pleasure, which translates into a significant improvement in sleep quality and bodily function, reduced anxiety, increased self-esteem, and better mental health.

• Regular physical activity reduces cortisol levels and promotes the production of endorphins, improving mood and reducing symptoms of anxiety and depression;
• Having an exercise routine can help regulate the sleep cycle, promoting rest for the body and, above all, the mind;
• Setting and achieving fitness goals can boost self-esteem and provide a sense of personal accomplishment.

How to incorporate physical activity into your daily routine

One of the most common excuses for procrastinating—or even avoiding regular exercise—is that it’s hard to balance with work and daily tasks. So, to help you get moving and take care of your health, here are 4 tips for incorporating physical activity into your routine:

1. Set realistic goals and find activities you enjoy that fit your lifestyle;
2. Vary the types of exercise to avoid boredom and maximize the benefits;
3. Try different sports, fitness classes, or outdoor activities;
4. Make small changes to your habits, such as taking the stairs instead of the elevator.

It’s never too late to start exercising and take up a sport, or to adopt healthier, simpler habits, such as taking the stairs or walking for 30 minutes a day. No matter how simple or small the exercise may be, making it a daily habit will have a positive impact on your life: on your health, well-being, and mood, and even at work.

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