How Exercise is Beneficial for Your Mental Health (Copy)
Many people know that exercise is good for you and that you should be getting 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week. However, only 18% of adults get their recommended regular exercise. In any given year, 1 in 5 Canadians will experience a mental health problem or illness. Exercise is not just about aerobic capacity, muscle strength and physique. Many studies have shown a positive correlation between consistent physical activity and mental well-being. This article will cover the current benefits, causes, and recommendations for mental health and exercise.
What benefits exist for exercise and mental health?
Exercising consistently can have an incredibly beneficial impact on depression, anxiety, ADHD, dementia, and more. Here are some of the top benefits that exist for mental health due to exercise:
Stress relief. Exercise releases many hormones in the body that regulate muscle tension, heart rate and blood pressure, leading to lower stress levels.
Increase energy levels. Partaking in regular exercise can make you feel energized throughout your entire day, and reduce feelings of fatigue.
A coping mechanism. Exercise can distract you, and get you out of negative thought cycles that can feed into anxiety and depression. Using exercise to cope with negative feelings is a much healthier alternative compared to other coping mechanisms, such as alcohol or drugs.
Help you get outside and have positive social interactions.
Improved memory. Exercise increases brain functioning, allowing you to create more neural connections and have enhanced memory.
Overall mood boost. The chemicals released during exercise are directly correlated to increased mood.
Increased sleep quality. Exercise can help you to frequently get a good night’s rest, and help you wake up more easily in the mornings. Exercise is currently being studied as a form of treatment for insomnia patients.
Agency and autonomy. Exercise can give you the tools to gain control over your own physical activity, by taking an active role in your own treatment.
Increased confidence and self-esteem. Exercise can make you feel accomplished and motivated to achieve physical milestones. As your body becomes stronger, you can continue to set more challenging goals to reach.
Exercise as treatment. Some people suggest that certain mental health patients can be weaned down on their medication, or stop using medication altogether when a good quality exercise program is used. Exercise can be a low-cost option for many people who can’t receive certain therapies due to cost or lack of access.
Why does exercise help?
There are many physiological factors that contribute to a positive change in mood when you exercise regularly. Here are the top processes in the body that lead to positive mood conditions due to exercise:
Exercise increases the production and release of serotonin, a chemical that helps your brain regulate mood, sleep, and appetite (also known as the happy hormone).
Exercise causes the body to release endorphins, which are chemicals that reduce pain and trigger a positive feeling in the body. After about 30 minutes of vigorous aerobic exercise, endorphins are released and will result in a mood and energy boost for 2-3 hours, with a mild buzz lasting up to 24 hours.
Exercise has an impact on the stress hormones in your body, known as cortisol and adrenaline. The intensity of your workout may increase or decrease cortisol. High-intensity exercise may temporarily increase cortisol, but the levels will decrease a few hours later.
Exercise is associated with increased synthesis and release of neurotransmitters and neurotrophic factors, which are associated with neurogenesis, angiogenesis, and neuroplasticity. Neurogenesis is the creation of neurons in the brain, which improves mental function and improves mood. Angiogenesis is the growth of new blood vessels in the body, which is important for natural healing. Neuroplasticity is the ability of the brain to compensate for injury or disease, by reorganizing and forming new neural connections.
Exercise reduces immune system chemicals in the body that are known to make depression worse.
For patients with anxiety disorders, exercise reduces their fears and related bodily sensations such as a racing heart, rapid breathing, and tense muscles.
How much exercise is needed to improve mental health?
The positive mental health effects of exercise aren’t just for high-performance athletes. Even just a few sessions of moderate-intensity physical activity can give you mental health benefits. Increasing your heart rate several times a week will also give you more overall energy. Start off with just a few minutes of exercise per day, and increase your workout as you feel more energized. Eventually, you should be doing at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week. Try doing a variety of different types of physical activity, such as aerobic, flexibility, resistance, balance, or strength.
The information written in this article is for informational and educational purposes only and is not intended as official medical advice. Always consult a physician or other qualified health provider regarding any specific questions you may have about a medical condition or health objectives.
