The relationship between physical and mental health has been a hot topic recently, but your physical and mental health are more than a trend. There’s strong evidence to suggest that mental health and physical health have a strong effect on one another.
So, how does mental health affect physical health — and vice versa? Let’s explore what we really mean when we talk about physical activity and mental health, how they’re related, and how you can establish healthy habits that improve both your mental health and your physical well-being.
The importance of physical health
Your physical health is a measure of how well your body is functioning — and how well you’re able to carry out daily activities. Physical health is determined by a number of factors, including those that you can’t control (like genetics), but there are several aspects that you can control, including exercise, diet, and recovery.
1. Exercise
For adults, the current Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity physical activity and two days of muscle strengthening activity each week. Regular physical activity can help you:
- Manage weight
- Reduce the risk of illness and disease
- Strengthen bones and muscles
- Prevent injury
- Boost brain health
- Improve the ability to do everyday tasks and activities
- Control chronic conditions
2. Recovery
Exercise is a major part of physical health, but rest and recovery are equally important. When you’re regularly doing physical activity, your body needs time to recover and refresh tired muscles. Working out vigorously every day could lead to overtraining and increase your risk of injury.
Incorporate active recovery into your fitness routine to help your body reset — and maintain healthy energy levels. Examples of active recovery include:
- A brisk walk
- Yoga or dynamic stretching
- Swimming
- Low-intensity cardio or jogging
- Hiking
- Kayaking or canoeing
- Dancing
3. Diet
Diet and nutrition are also key elements of physical health. A well-rounded diet not only provides your body with fuel, but also improves your mood and reduces your risk of long-term illness. Aim to eat a balanced diet that includes:
- Whole fruits and veggies
- Whole grains
- Lean proteins
- Low-fat or fat-free dairy
- Oils
- Complex carbohydrates
- Fatty acids
Eating healthy looks different for everyone, but focusing on simple strategies can make it easier for you to care for your body (and mind) in the long run.
Related: 5 Foods That Can Boost Your Mood
The importance of mental health
Mental health includes your emotional, social, cognitive, and psychological health. Your mental health can affect the way you think, feel, and act — and impact your relationships with others, your decision-making, and how you respond to stressful situations. That’s why your mental health matters.
It’s normal to experience negative emotions, stress, and anxiety from time to time, but when negative thoughts and anxious feelings interfere with your daily life, it could be a sign of mental illness (disorders that affect your mood, thinking, and behavior).
According to the CDC, more than 1 in 5 U.S. adults lives with a mental illness. Without treatment, disorders like depression and anxiety could negatively impact your relationships, career, and overall quality of life.
The effects of stress on your body
Mental illness and stress impact more than your mind and can also lead to physical symptoms. Mental health effects on the body include:
- Headache
- Fatigue
- Chest pain
- Nausea
- Upset stomach
- Muscle tension
- Low libido
- Lack of appetite
- Rash or hives
Physical symptoms of stress can also negatively affect your mood and behavior, impacting other areas of your life. If stress and anxiety feel unmanageable, talk to a doctor or mental health professional to learn coping techniques that will work best for you.
The relationship between physical activity and mental health
How does mental health affect physical health? While it may seem like physical and mental health are separate from one another, there is a strong relationship between your mind and body, and caring for one also means caring for the other.
In fact, people with depression have a 40% higher risk of developing cardiovascular and metabolic diseases. Symptoms of depression — like lack of motivation, trouble sleeping, or upset stomach and headache — can impact your ability to do daily activities or regularly get to the gym. Over time, a lack of physical activity can harm your mood and decrease your energy levels, as well as increase your risk for developing chronic illnesses like heart disease or diabetes. Depressive symptoms can also make receiving medical care more difficult — for example, taking medications as prescribed or eating a healthy diet.
On the other hand, people with chronic physical illnesses are more likely to experience mental health issues, whether it’s due to chemical changes in the brain, genetics, or struggling to process a significant health diagnosis.
The benefits of exercise on the brain
The benefits of regular exercise aren’t just physical. Evidence suggests that regular physical activity can also prevent and alleviate the symptoms of mental disorders.
Exercise has been shown to:
- Boost memory and thinking skills
- Improve mood and reduce stress
- Boost energy levels
- Promote better sleep
- Increase self-confidence
- Improve overall quality of life
The social benefits of exercise
In addition to strengthening your body and boosting your mood, physical activities like walking with a friend, playing a team sport, or jogging with your running buddy can strengthen your relationships with others and decrease feelings of loneliness and isolation, a leading cause of depression and other health conditions.
8 tips for better physical and mental health
Physical and mental health are determined by a number of factors, including age, gender, genetics, socioeconomics, and more. But that doesn’t mean you can’t do anything to improve your well-being. Use these tips to take care of your mental and physical health:
- Get enough sleep: Aim for seven or more hours of high-quality sleep per night.
- Eat a balanced diet: Use these tips to take the guesswork out of healthy grocery shopping.
- Stay hydrated: Drinking water protects your organs, aids in muscle recovery, and improves digestion.
- Breathe: Try simple breathing exercises or meditation.
- Cut back on drinking and smoking: Avoid overconsuming alcohol, smoking, and using other substances.
- Stay active: Aim 150 minutes of moderate physical activity per week.
- Reduce screen time: Take time to disconnect from TV, laptop, and phone screens.
- Be present: Connect with others and talk about how you’re feeling.
Above all, be gentle with yourself. It’s completely normal for your physical and mental health to change from day to day. Remember to focus on positivity, prioritize self-care, and embrace what you can control — and always ask for help if you need it.
More methods to improve physical and mental health
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