Written by Annie Tao. When we talk about our health, most people will think of our physical health. However, mental and physical health are equally important components of our overall wellbeing. Mental health is critical in life because it affects every aspect of our lives, from our relationships with others to our performance at work or school. However, many people struggle with mental health issues, such as anxiety, depression, and stress. One study showed that one in four people will experience a mental health problem of some kind each year in England (McManus et al., 2009). This can impact people’s ability to function effectively and enjoy life to the fullest. Fortunately, there are many ways to maintain good mental health, one of which is through physical exercise. In recent years, research has shown that exercise can have a positive impact on mental health, reducing symptoms of anxiety and depression, improving mood, and enhancing cognitive function (Sharma et al., 2006). This article will explore the link between exercise and mental health, specifically how physical activity can reduce anxiety, as well as provide tips for incorporating exercise into your daily routine. According to the World Health Organization (WHO), mental health is “a state of well-being in which the individual realises his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community” (Herrman et al., 2004). Maintaining good mental health is important in various aspects. For example, when mental and emotional states are in a positive state, people acquire a stronger ability to cope with life’s stressors (Calnan et al., 2001). Also, you might be more capable of managing healthier relationships with friends and family members (Braithwaite & Holt-Lunstad, 2017). Therefore, mental health is important since it can impact various positive aspects in our life. However, there are cases where people are suffering from mental disorders, such as anxiety. Mental disorders affect about one in four adults annually and become the leading cause of disability in the UK (Tham et al., 2022). Among many mental disorders, anxiety is the most frequently occurring one and can be defined as a feeling of unease, such as worry or fear, that can be mild or severe (Ströhle et al., 2018). Though we all feel anxious sometimes (e.g. before a final exam), anxiety may be a mental health problem if your feelings are too overwhelming to handle appropriately. Often, anxiety disorders involve repeated, sudden feelings of intense anxiety, fear or terror. Common causes of anxiety vary significantly depending on individuals, but some of them relate closely to one’s lifestyle, which could potentially include drug withdrawal, medical conditions and environmental stress (Batelaan et al., 2016). Overall, the impact of anxiety on mental health is striking and there are many factors to account for its emergence. Since anxiety disorders have various impacts on people’s lives, are there ways in which we can reduce their severity? It turns out that physical exercise can bring many physiological changes which result in a decrease in anxiety. A meta-analysis study of 42,264 people showed that exercise alleviated anxiety levels, with exercise being more beneficial to those with anxiety compared to those with non-clinical disorders (Wegner et al., 2014). The beneficial effects of exercise can be explained in its physiological mechanisms on mood states. Currently, there is no definitive conclusion on which mechanism is the most effective as there are different competing hypotheses. The endorphin hypothesis, the thermogenic hypothesis, and the destruction hypothesis are the main ones suggested to play a mechanistic role in altering mental states. According to the endorphin hypothesis, acute exercise can lead to improvements in mood and reductions in anxiety by causing the release of β-endorphins (natural opioids) which then bind to their receptor sites in the brain. Various studies have shown that exercise can increase the activity of natural opioids in both the central and peripheral nervous systems, potentially resulting in feelings of euphoria and decreased pain perception (Harber & Sutton, 1984; North et al., 1990). However, it is difficult to verify this hypothesis as research methods tend to be invasive and the experiment itself can impact the mood of participants. On the other hand, the thermogenic hypothesis proposes that exercise-induced increases in core body temperature could be a mechanism for reducing anxiety by decreasing muscular tension and modifying neuron activity (Raglin & Morgan, 1985). However, a few studies refuted this hypothesis by suggesting that the effect size of increased temperature is small (Youngstedt et al., 1993). Moreover, studies have actually found a positive correlation rather than an inverse one (Petruzzello et al., 1993; Reeves et al., 1985). This means that when researchers have experimentally manipulated changes in body temperature during exercise, they have observed increases in both body temperature and anxiety ratings, rather than a decrease in anxiety as might have been expected. Finally, the distraction hypothesis proposes that the mood-enhancing effect of exercise may be due more to mental factors, such as taking a mental break, rather than just physiological changes. Many people have experienced the benefits of distracting themselves from negative thoughts or feelings, and feeling better after a period of time not focusing on those anxious items. According to this hypothesis, exercise may similarly provide a welcome distraction that can contribute to a more positive mood state. This hypothesis can be dated back to 40 years ago, when Bahrke and Morgan (1978) assessed three groups given mental time-out. One group exercised, one group rested quietly in a chair and another group meditated in the same time period. All three groups showed a similar reduction in stress and anxiety. Thus, researchers concluded that the distraction hypothesis may explain the contribution of exercise to better health conditions (Bahrke & Morgan, 1978). With the shown benefit of exercise, there are several tips provided for those who are interested in incorporating exercise into their daily routine. A caveat of these practical tips is that everyone is different and there is no one-size-fits-all approach to exercise. The first tip is to start small. When you are new to exercise, start with a small amount of physical activity such as taking a short walk after meals (Freedman & Fraser, 1966). Second, it is important to set realistic goals that you can achieve, make a plan for your exercise routine and stick to it (Latham & Locke, 1979). Third, make it enjoyable enough to fit your lifestyle. If you don’t enjoy what you are doing, you are less likely to stick to it (Teixeira et al., 2012). In summary, incorporating exercise into your daily routine can have significant mental and physical health benefits, but it's important to find an exercise routine that works for you. In conclusion, maintaining good mental health is important in various aspects of life. Anxiety, one of the most commonly occurring mental disorders, can negatively impact daily life. Fortunately, exercise can reduce anxiety levels through various hypothesized mechanisms. 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