By Camyllie Huynh
The month of May is known as Mental Health Awareness Month, National Walking Month, and Better Sleep Month. Coincidentally, there are connections between one’s sleep habits, physical activity, and mental health. Unfortunately, the number of teenagers reporting poor mental health is increasing.
Physical activity produces what are called “endorphins” which are chemicals in the brain that relieve pain, reduce stress, and make people feel better about themselves. Additionally, they can improve the ability to sleep. In general, exercising helps people rest better at night, as their bodies are more drained of energy and, thus, they are more tired. More sleep, in turn, lessens stress and improves mental health. Simply thirty minutes of brisk walking per day can greatly benefit a person.
“For me, running is a way to clear my mind and be at peace,” Kate Shao, a freshman who runs both track and cross country, said. “I feel free to process my thoughts in a healthy way. The dopamine rush that comes with runners high also makes you feel unstoppable.”
Regular running, in addition to walking, has shown to increase dopamine levels, which can protect nerve cells from damage. Dopamine is another chemical that the body produces, allowing people to feel pleasure, satisfaction, and motivation.
“They found that any sort of physical activity that you do for at least twenty or thirty minutes, you know, three to five times a week, will help improve your mood,” Marci Williams, the yoga and lifetime sports teacher a t La Cueva, said. “For people who are managing depression, it is a great tool.”
“Most people only have a good twenty minutes of concentration time before they need to take a break. So, if they’re buckling down and studying for their AP test, for example, and they say ‘I’m gonna study hard for twenty minutes,’ they would not find that taking a quick break and going for a quick jog or walk will impact their studying,” she said. “Actually, there’s research that shows that exercise and physical activity will help brain function.”
Aerobic exercises, such as jogging, dancing, and swimming, increase people’s ability to learn, problem solve, and think. Being physically active regularly can also reduce a person’s risk of cognitive decline, like dementia.
“For me, I like going to the gym a lot which is a big help for me, personally. Some people just don’t have the time, though. You can take a ten or fifteen minute walk outside, spend some time in the sun,” Sterling Goff, a senior at LCHS, said.
“Getting the right amount of sleep is a major contributor to your emotions working correctly. Having a specific time to go to bed and wake up is a big help. Turning off your phone, listening to music, too,” Goff said.
Sleep deprivation can make it so people struggle with coping with even minor stressors. It helps to maintain different cognitive skills such as memory, attention, and concentration--three must-haves for any high school student – and for teachers as well.
Said Williams: “I have definitely noticed how I can feel really sluggish, really down, frustrated, and then, when I take the time to go exercise, I feel a lot better, more clear-headed afterwards.
Williams recommends exercising with others, like in a class, to stay motivated while being accountable to others.