How Exercise Improves Mental Health for Plus-Size Women

Do you know that many women in the world, especially plus-size women, suffer from bad moods? Even most times they don’t know how to handle them? Take a minute to think about how overweight women would like to overcome it. What will you suggest to them? They need to maintain a fitness routine. This is beacuase exercise improves mental health for overweight women.

I know you may not, but the truth is that being physically active can help to improve your emotions. When it comes to plus-size women, working out often comes with its own unique challenges. But here’s the thing: exercise isn’t about trying to squeeze you into an impossible task. It’s about you feeling good inside and out. And that’s where women with mental health issues get relief (Childs and De-Wit, 2014).

We all know that exercise is good for the health of our overall body. But for plus-size women, the mental health benefits are often overshadowed by societal pressures to prioritize weight loss. Regular physical activity can help women’s mental health in various ways.

• Lower your stress levels and tension headaches. So, exercise improves mental health.
• Alleviate your anxiety and with deep breathing exercise, you can calm your minds
• Reduce depression and make you happy again. Your feelings will be better.
• Prepare your body to release endorphins, which boost your confidence and improve your self-esteem

Regular exercise can increase your self-confidence, improve your mood, and help you relax. Also, maintaining a fitness routine can lower symptoms of mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression, and anxiety. So, as a result, gives you control over your emotions (Mayo Foundation for Medical Education and Research, MFMER, 2022). Therfore, exercise improves mental health of women as shown:

Women are faced with so many challenges that are stressful on their everyday lives, either from their work, relationships, home, or other situations. Sometimes these loads of tasks weigh you down, but guess what? Exercise can help you reduce stress. Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol, and boosts endorphins, chemicals that make you feel good and happy (Harvard Medical School, 2020).

The good news is that almost all forms of exercise can help reduce your stress, but try to enjoy it. So, it pumps up your endorphins, reduces negative effects of stress, and leads to positive effects in your body. These include your cardiovascular, digestive, and immune systems, by helping to protect your body from harmful effects of stress (MFMER, 2022).

Exercise is a game changer when it comes to reducing your anxiety. Some activities, such as yoga, swimming exercises or others, promote mindfulness, forcing your brain to focus on the now. So, you don’t push yourself to the “fear of the unknown” (Anxiety and Depression Association of America, 2024)

Have you tried a gentle yoga session? Not the kind where people twist themselves into human pretzels (some games where people wrap themselves into a circle). So, let’s talk about some realistic moves and positions that encourage deep breathing and a connection to your body. This can help you control your feelings and put you in a better mood.

In some overweight women, depression can feel like they are carrying invisible heavy weights, but exercise can help lighten their loads. Regular activity can increase your serotonin and dopamine levels, which are your brain’s natural mood lifters. Are you thinking of tedious workouts? Because, you don’t need to run a marathon to feel the good effects. So, a 20-minute walk around a park can help you a lot (Anxiety and Depression Association of America, 2024).

For plus-size women, the key is finding activities that bring joy to them. For instance, if you hate running, you, don’t have to. Do you love dancing? Enjoy the moves around your living room or anywhere the way you want. Exercise should not be a form of punishment. So, your reason should be to move in a way that makes you happy.

Going to gyms may never work for every woman, let alone when a lady is obese; she may think everyone will be looking at her. If you are okay with doing your workouts at a gym, that’s great, but if you don’t feel fine with that, there are other ways to achieve the same on your own. The thing is to find what works for you. So, let’s see some of the simple exercises that can help your mental health:

Walking is a simple, free, and effective way of keeping fit. Women with obesity can still boost their mental health status with brisk walking or even walking their dogs. So, you don’t have to run to be fit.

Swimming is another low-impact workout that’s easy on the joints and great for the soul. You must not swim like a professional in a deep pool; even swimming in a shallow pool can be great. So, you will move freely in water. And this means less pain in your joints.

You can go for Zumba dance classes, hip-hop, or even belly dancing, which can affect your mood positively. The goal is to have fun and enjoy yourself, so you can join a dance group of your choice or dance alone. Since, exercise promotes mental your health, you need to move your body.

There are also easy ways to do strength training to feel good without being exhausted. Feel powerful as you lift weights and build muscle. Plus, you get to say cool things like “Feel the burn!”. Even sweating a little can have good effects (Talking Circles Therapy and Wellness, 2024).

From yoga videos to hula hooping in your living room, the possibilities are endless. You can watch some workout videos and follow what they show to forget about your worries. Remember, there is no one approach to exercise that fits every woman; just do what you love. The important thing is to find what makes you feel amazing, both mentally and physically.

Cycling with stationary bikes offer a low-impact way to strengthen your muscles and joints. It also improves circulation and your mental health. Hitting the road with your mobile bicycle is very effective in helping to give you an emotional boost. But, if this is not available, stationary bikes will serve well, as well.

Laugh It Out: Include laughter into your fitness journey to make it fun. Laughing is an important way to burn calories, too. So, if your workout playlist includes comedy podcasts or your workout buddy has the humour of a stand-up comic, you’re already winning in your mental health. You can do some squats or other activities and laugh at someone’s jokes at the same time.

Build Confidence with One Step at a Time: Exercise isn’t just about physical health; it’s a confidence booster. When you show up for yourself, whether it’s a 10-minute stretch or a 30-minute walk, you’re proving that you’re worth the effort. That’s empowering.

Do you know that exercise can help you connect with a community? Whether it’s a local walking group or an online fitness challenge, these connections remind you that you are not alone. And this has a way of making you feel good about yourself.

Make Peace with Rest: I know you just want to jump into a fitness journey right away. But let’s not forget the importance of rest to avoid exhaustion, which will not help your situation. Over-exertion can lead to burnout, which is counterproductive for your mental health. Listen to your body. Some days, the best thing to do might just be a nap. And guess what? That’s okay.

Do what you love: Almost any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to start with an activity that you enjoy. These may include walking, stair climbing, jogging, dancing, bicycling, yoga, tai chi, gardening, weightlifting, and swimming. And remember, you don’t need to join a gym to get moving. Take a walk with the dog, try body-weight exercises, or do a yoga video at home (MFMER, 2022).

For plus-size women, the mental health benefits of exercise are undeniable. From reducing stress and anxiety to fighting depression, the act of moving your body can be transformative. So, are you ready to make some moves to improve your mental health?

Whether it’s a stroll around the block, a swim at the local pool, or a dance party in your kitchen, you’re not just exercising; you’re investing in your mental health. Simple, right? Let’s go for some moves.

• Mayo Foundation for Medical Education and Research, MFMER. (2022). Exercise and stress: Get moving to manage stress. Retrieved January 2, 2025, from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
• Harvard Medical School (2020). How does exercise reduce stress? Surprising answers to this question and more. Retrieved January 2, 2025, from https://www.health.harvard.edu/staying-healthy/exercising-to-relax
• Childs, E and De-Wit, H (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Retrieved January 2, 2025, from https://pmc.ncbi.nlm.nih.gov/articles/PMC4013452/
• Talking Circles Therapy & Wellness (2024). 7 Best Exercises to Ease Anxiety and Lift Depression Symptoms. Retrieved January 2, 2025, from https://talkingcirclestherapy.com/7-best-exercises-for-anxiety-and-depression/
• Anxiety and Depression Association of America (2024). Exercise for Stress and Anxiety. Retrieved January 2, 2025, from https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety#

Author: Ikenna Nathan Ojiegbe. First Published: 8th January, 2025. Last Updated: 21st March, 2025

Disclaimer:
The information is for the purpose of education only. It does not assess individual needs and does not constitute personal advice, hence, should not replace professional consultations with your health care practitioner or trainer. This information should not be used to make health related diagnoses or to treat any health problems. Consult with your health care provider before depending on any information in this article or on this website. Image used on this article is AI-genegrated.