STRESSED? TIRED? ANXIOUS? CAN PHYSICAL FITNESS HELP?

I was going to paraphrase Karl Neeser's article, but I found it so fulfilling and interesting, that I have posted most of the entire article.  He has categorized the benefits of fitness into 6 sub categories:  1-STRESS AND ANXIETY, 2-DEPRESSION 3-MOOD AND EMOTION 4-QUALITY OF SLEEP 5-SELF ESTEEM and 6-MENTAL AWARENESS.
Karl J. Neeser, Ph.D., Visiting Professor from Switzerland,   Chulalongkorn University School of Sports Science, Bangkok, Thailand has this to say on the direct relationship between physical activity (fitness) and well being:  

Mental well being is a fundamental factor for maintaining good quality of life,  
a multidimensional facet of our overall state of health. In particular, self-esteem 
and life satisfaction are positive states of mind that contribute to each of us having 
a mentally healthy attitude towards ourselves and others around us.  
Research has shown that the level of our physical activity can have a direct 
and very influential impact on our state of mind and how we handle mental 
challenges. The ability to deal with life events such as trauma, change or illness is 
also a direct function of our mental capacity. Having a positive opinion of 
ourselves allows us to interact with others in a positive way and form relationships 
of a positive nature. 
Through being a healthier person, the suffering an individual may be exposed to as 
a result of poor health is alleviated. In turn, the subsequent suffering experienced 
by family and friends is therefore also removed, and has a very beneficial “knockon” effect for the greater family unit. 

1-Stress and anxiety 
Exercise has been found to be a convenient and manageable way of helping 
people deal with the stresses and worries of everyday life. Overall analysis in this 
particular area of mental health shows that exercise is a very healthy alternative to 
other means of dealing with periods of stress and anxiety. These common 
alternatives include the consumption of alcohol or the use of nicotine through 
smoking. It is also believed that by being physically fit, an individual’s reaction to 
a stressful situation is reduced to a level that they are more capable of controlling.

2-Depression 
Being the most common form of mental challenge, depression occurs in 
various degrees of severity – from being a mild disorder to being a clinically 
diagnosed illness. Research into physical  activity and its effects have shown that 
exercise can help people overcome this state of mind to as high a level as that 
resulting from extensive psychotherapy.  
No negative effects could be determined by exposing suffers to a physical 
exercise routine. It therefore appears that regular exercise could be a cheap 
alternative to expensive psychotherapy, and could lead to no medication being 
required. It is also understood that those who are successful in maintaining a 
regular exercise program over a period of more than two years avoid long term 
depression.

3-Mood and emotion 
The ”feel-good” phenomena associated with undertaking regular exercise is 
thought to be one of the most influential contributors to a high quality of life and 
satisfaction. It has been conclusively found that regular exercise helps improve 
moods through this “warm glow” or energizing feeling. 

4-Quality of sleep 

It has now been determined that up to 30 percent of the overall adult 

population suffer from sleeping disorders.  The direct effect of exercise on the 

rather alarming number of sufferers is still being studied. Preliminary results have 

shown that exercising for prolonged periods of time in bright light increases the 

length of sleep periods and, in the opinion of the individuals studied, increases the 

depth and the quality of sleep. It is therefore thought that regular exercise is a 

suitable means of improving sleep patterns, even for those individuals who do not 

suffer from insomnia.

5-Self-esteem

Experts consider this aspect of self-analysis to be the best indicator of an 
individual’s state of mental health. Studies have shown conclusively that exercise 
has a positive effect in the way people view themselves, particularly in the area of 
physical awareness. 
A positive effect is thus generated by allowing people to see themselves as a better 
person physically. This outcome is most evident in those individuals who initially 
have low self-regard and low physical fitness levels. The resulting change in 
mental state of mind is one of the most common outcomes of an exercise program 
and it can be readily observed that this change is directly linked with mental 
wellbeing.

6-Mental Alertness 
Commonly referred to as cognitive capability or cognitive function, a high
level of mental alertness allows us to react to unexpected events in a timely and
positive manner. This alertness can be particularly helpful to elderly people who
benefit by avoiding injuries from accidents such as falls and therefore retain their
independence longer.
Extending testing of this aspect of improved mental alertness, relative to
physical fitness, has not yet been conclusive in its outcome. It is generally believed
that a higher level of physical fitness makes the individual able to react to
unexpected challenges quicker, and possibly avoid an undesirable outcome.
It appears that there may be multiple mechanisms within the body that
generate and mediate this feel-good effect as a result of physical activity. No single
aspect has been identified as being totally responsible, but several have been
investigated.
The presence of endorphins in the blood following exercise is a biochemical
explanation as to why we have this “high” after exercise. Along with serotonin,
these chemicals are linked to an improved psychological state of mind.
Recent research has shown that the release of these chemicals is mainly
associated with, and experienced by, those who exercise at a high intensity for
prolonged periods. Even than, it has been found that the experience is only
encountered by some of the participants.
Enhanced physical fitness levels are thought to help an individual’s mental
state of mind. Several studies have shown that an increase in aerobic levels do not
necessarily result in a reduction of stress or depression or cause improvements in
mood or self-perception. It is thought that the associated increase in body heat,
along with the reduction in muscle tension as the result of a physical workout, may
therefore contribute to an improved mental thought process.
It is now believed that it could be the whole exercise experience that allows
individuals to gain psychological benefits from physical activity.
Participation in exercise normally increases a person’s perception of their
skills. The awareness of their competence allows them to be more confident and in
turn gives them the encouragement to perform physical activities.