When you think of exercise, do you focus on how it will affect your body or mind?

To Michael Bracko, if you concentrate on how exercise makes you feel and not on how you look, you're more likely to start, maintain and even appreciate an exercise program.

The psychological benefits of exercise are as important - if not more so - than the physical benefits, said Bracko, a sports psychologist and fitness expert with the Institute for Hockey Research in Alberta, Canada.

"The physical needs and outcomes of exercise, whether they're to lose weight, tone muscle or address obesity, dominates what we hear about, but lots of people who exercise don't see stark physical benefits," said Bracko, who spoke to the recent American College of Sports Medicine's 11th annual Health & Fitness Summit & Exposition in Dallas.

"The message needs to be rewritten: when you exercise, you're going to feel better. You'll feel less stress and more relaxed, you'll sleep better, and you'll likely be more confident."

Experienced by children and adults 

Studies show that physical activity can:

•  reduce symptoms of depression and anxiety;

•  improve mood;

•  mediate stress;

•  lower your heart rate, blood pressure and cortisol levels.

Research has also shown positive psychological effects of exercise are experienced by children, adults and older adults, Bracko said.

A study published last year by American College of Sports Medicine linked vigorous physical activity in kids to better grades in school, with the most active pupils getting the biggest psychological boost, Bracko noted.

Other research found kids who are active are less likely to engage in negative social behaviors, such as premarital sex, smoking or substance abuse, he added.

'Self-fulfilling prophecy' 

For older adults especially, Bracko says the psychological benefit of exercise is self-efficacy. 

"Exercise is a self-fulfilling prophecy for all ages, but particularly for older adults," he said. "Improving the feeling that they can exercise by doing so creates confidence in being active.

"One of the biggest reasons people don't exercise is because they believe they physically cannot exercise."

However, some studies suggest that older adults who maintain fitness are less likely to experience dementia or suffer from Alzheimer's disease, Bracko said.

"If someone is having motivational issues with exercise because they are trying to spot reduce their midsection, ask them if they feel better, sleep better or have more energy during the day," Bracko said. "They probably have neglected to look at those positive outcomes because they're focused on their belly."

For more information

•  Exercise adds years to life and improves quality

•  Exercising With Peers, Added Appeal

•  The New Buzz: Exercising and Your Brain

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Source: American College of Sports Medicine

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