Have you found the statement “Being active more and achieving more” confusing or even misleading? To be more active, students have to make a consistent goal and spend a certain amount of time on physical work. In other words, students have less time to “achieve more”. If students think of the above statement as short-term, they do not see the benefits that regular exercises offer them. While exercises can bring short-term benefits such as a sense of happiness, physical achievement, good concentration after the workout, and a deeper sleep quality, the long-term benefits are even greater. Regular exercises improve mental health, body shapes and strength, as well as longevity. Having a companion to exercise with is also a good way to enhance understanding, sharing experiences, and building a bonding relationship.
College life is busy and stressful; students have a lot of things to worry about: coursework, jobs, and relationships. While stress helps students grow, chronic stress is unhealthy. In 2021, 42 percent of students experience sad and hopelessness; 29 percent of students report poor mental health, 22 percent of students think of suicide, and 10 percent of students attempted suicide [1]. To perform well academically, college students must maintain good physical and mental health. Otherwise, students might not be able to fulfill their dreams and passions.
How physical activity is connected with human mental health is probably a perplexing question to many students. However, this question is worthwhile for us to investigate because college students spend about 7.29 hours daily sitting or lying down but with few physical activities [2]. If physical health benefits well-being, students might feel motivated to exercise regularly. Reflecting on the time when people enjoy great music, their bodies move along the musical rhythm and their mind feels excited. This familiar experience explains to us that our body movements and moods seem to be mutually related. A finding shows that when human bodies move, endorphins release and relieve stress[3]. Also, Dr. Pillay believes that exercise is as effective as medication and psychotherapy in managing depression. In addition, exercise helps reduce symptoms of attention-deficit disorder (ADHD) and anxiety [4]. Exercises benefit mental health in many ways.
Physical activities also improve memory and thinking skills, which are important assets for learning new things. Regular exercises at moderate-intensity levels for at least six months to one year increase the brain areas allocated for memory and thinking [5]. Exercise not only increases the quality of sleep but also increases growth factors, which a hormone helps bodies grow new blood vessels in the brain. In addition, regular exercise reduces insulin resistance, a condition that worsens inflammation and cardiovascular diseases. Mindful walking, for example, is good for the body and mind; the activity fills the mind with pleasure and helps the brain to stay focused on the present moments, releasing oneself from daily worries.
The recommendation for American adults is 150 minutes of moderate-intensity physical activity (for example, brisk walking) or 75 minutes of vigorous activities (for example, jogging) per week. In addition, everyone needs two days of muscle-strengthening activity for major muscle groups such as hips, legs, back, abdomen, shoulders, chest, and arms each week [6]. However, beginners can start exercising for just a few minutes a day but try to form a habit of regular exercise. As stamina and resilience strengthen, learners can slowly increase 5-10 minutes a week until they reach their personal goals.
Even though everyone is aware of and experiences some good feelings with exercise before, one might find that it is hard to maintain physical activities regularly simply because there are many things a student has to achieve each day. However, different from missing a meal, our body does not recognize any signs and symptoms of lacking a few days of exercise. As a result, one might unconsciously become sedentary over time and predisposed to unhealthy bodies and minds. Might regular exercises strengthen your muscles and discipline, forming a good habit for a longer, healthier life that is full of great journeys and joys with friends and families?
Reference
[1] CDC. Poor Mental Health is a Problem for Adolescents. Available: https://www.cdc.gov/healthyyouth/mental-health/index.htm. Accessed Feb 17, 2023.
[2] Castro O, Bennie J, Vergeer I, Bosselut G, Biddle SJH. How Sedentary Are University Students? A Systematic Review and Meta-Analysis. Prev Sci. 2020 Apr;21(3):332-343. doi: 10.1007/s11121-020-01093-8. PMID: 31975312.
[3] University of Colorado Boulder. (2021). Mental Health is … Moving Your Body. Health and Wellness Services. Available: https://www.colorado.edu/health/2021/02/11/mental-health-moving-your-body. Accessed Feb 17, 2023.
[4] Sirini Pillay. (2016). How Simply Moving Benefits Your Mental Health. Havard Health Publishing. Available: https://www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-201603289350. Accessed Feb 17, 2023.
[5] Harvard Health Publishing. 2021. Exercise Can Boost Your Mood and Critical Thinking Skills. Accessed Feb 18, 2023.
[6] CDC. How much Physical Activity do Adults Need? https://www.cdc.gov/physicalactivity/basics/adults/. Accessed Feb 17, 2023.
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