This document discusses the mental health benefits of exercise. It defines mental health as a state of well-being and ability to cope with stress according to the WHO. Physical activity is shown to be a protective factor against depression for all ages and can be an effective treatment. Exercise is described as the most underutilized antidepressant that is free. The document also provides instructions for diaphragmatic breathing techniques like box breathing and mentions that meditation can provide mental health benefits. It concludes by emphasizing that physical activity is critical to mental functioning and exercise is good for overall health.

1. Exercise and Mental
Health
Dr. Hina Vaish (PT)
Assistant Professor,
MMIPR, MM(DU)

2. Mental Health
“ A state of well-being in which the individual
realizes 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”
World Health Organization. Promoting mental health:concepts, emerging evidence, practice
(Summary Report). Geneva. https://www.who.int/mental_health/evidence/en/promoting_mhh.pdf

3. Mental health Benefits of Exercise

4. Physical activity is a protective factor for
depressive symptoms in all age groups
and can be effective treatment for depression
throughout the life-course.
WHO -Motion for your mind: Physical activity for mental health promotion, protection and care.
http://www.euro.who.int/__data/assets/pdf_file/0018/403182/WHO-Motion-for-your-mind-
ENG.pdf?ua=1.

5. Exercise is the most under utilized
antidepressant and its free
John S. Y. Chan, Guanmin Liu, Danxia Liang, Kanfeng Deng, Jiamin Wu & Jin H. Yan – Therapeutic Benefits of Physical Activity for
Mood: A Systematic Review on the Effects of Exercise Intensity, Duration, and Modality, The Journal of Psychology.2020 Special
Isuue;153:1, 102-125,

7. Diaphragmatic Breathing

8. The
4-7-8
Technique

9. BOX BREATHING
Inhale for 4 seconds
Holdfor4seconds
Exhale for 4 seconds
Holdfor4seconds

10. Meditation

11. Take away message
• Physical activity is critical to how we think and
feel
• The brain responds to exercise as muscles
do….grow with use , shrink with inactivity.
• Exercise………it’s good for overall health.

12. THANK YOU