The importance of mental health in the modern world cannot be overstated. In 2019, it was reported that globally, 1 in 8 people were affected by a mental-health disorder, at an estimated cost of approximately $2.5 trillion USD. 1 Fortunately, there exists a simple yet profound tool that can significantly benefit mental well-being: exercise.
The connection between exercise and mental health has been studied extensively, revealing a myriad of benefits that go beyond physical fitness. This blog highlights the link between exercise and mental health, exploring how physical activity positively influences mood, cognition, and overall psychological well-being.
The Chemistry of Exercise and Mental Health
Engaging in physical activity triggers a series of biochemical reactions in the body that directly impact mental health. Exercise stimulates the release of endorphins, neurotransmitters known as the body’s natural painkillers and mood elevators. These endorphins interact with receptors in the brain, reducing the perception of pain and promoting feelings of happiness and well-being.2 Additionally, exercise increases the production of serotonin and dopamine, different neurotransmitters associated with regulating mood, pleasure, and motivation.
Futhermore, regular exercise promotes neuroplasticity; the brain’s ability to adapt and reorganise nerve pathways. By stimulating the growth of new brain cells and improving neural connectivity, exercise helps protect against cognitive decline and reduces the risk of developing mental health disorders such as depression and anxiety.
The Psychological Benefits of Exercise
Beyond its physiological effects, exercise offers a multitude of psychological benefits that contribute to improved mental health. Engaging in physical activity provides a healthy outlet for stress relief, allowing individuals to channel their energy and emotions in a positive manner. Whether it’s going for a run, practicing yoga, or lifting weights, exercise offers a sense of control and empowerment over one’s body and mind.
Exercise also fosters social connections and support networks, which are crucial for mental well-being. Participating in group fitness classes or team sports provides opportunities for social interaction, camaraderie, and a sense of belonging. These social connections help combat loneliness and isolation, which are significant risk factors for mental health issues.
Exercise can also serve as a form of mindfulness practice. Activities such as walking in nature or practicing tai chi encourage thoughtfulness and relaxation, helping individuals cultivate a sense of calm and balance amidst life’s challenges.
The Role of Exercise in Managing Mental Health Conditions
Exercise can be a powerful adjunct therapy for individuals living with mental health conditions such as depression, anxiety, and bipolar disorder. Exercise increases the production of neurotrophic factors in the brain, which supports the growth and maintenance of neurons, promoting neurogenesis and neuroplasticity. In other words, exercise helps our brain to regenerate and create new nerve pathways. Even individuals diagnosed with severe mental illnesses such as severe depression, schizophrenia, psychosis, and bipolar disorder have shown significant improvements in their quality of life through structured exercise. It provides them with an outlet to spend their time meaningfully and helps them connect with others.3
Exercise has various benefits, including acting as a natural antidepressant. It can improve one’s mood, self-esteem, and overall quality of life. Many forms of exercise, such as running or cycling, have a rhythmic and repetitive nature that induces a state of flow and relaxation, similar to meditation. This meditative aspect of exercise helps to quiet the mind, reduce negative thoughts, and foster a sense of inner peace and clarity.
- Singh B, Olds T, Curtis R, et al. 2023. Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine. 57. 1203-1209
- Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus, 15(1), e33475. https://doi.org/10.7759/cureus.33475
Practical Strategies for Incorporating Exercise into Daily Life
Despite the numerous benefits of exercise for mental health, many individuals struggle to establish and maintain a regular exercise routine. Incorporating exercise into daily life doesn’t necessarily require hours at the gym or intense workouts. Instead, focus on finding activities that you enjoy and that fit your lifestyle and preferences. A systematic review found that any mode of exercise (aerobic, resistance training, yoga or mixed-mode) all saw benefits for mental health, however, moderate to high intensities were seen to be more beneficial than lower intensities.1
Start small and gradually increase the duration and intensity of your workouts. Incorporate physical activity into your daily routine by taking the stairs instead of the elevator, walking or biking to work, or scheduling regular walks with a friend or family member. Experiment with different forms of exercise to find what resonates with you, whether it’s dancing, swimming, or practicing martial arts.
By understanding the profound connection between exercise and mental health, individuals can harness the transformative power of physical activity to lead happier, healthier lives. Incorporating regular exercise into daily life is a proactive step towards nurturing and safeguarding mental health in an increasingly demanding and busy world.
References
- Alexandratos, K., Barnett, F., & Thomas, Y. (2012). The Impact of Exercise on the Mental Health and Quality of Life of People with Severe Mental Illness: A Critical Review. British Journal of Occupational Therapy. 75. 48-60. 10.4276/030802212X13286281650956.