Have you had a stressful day and at the end of your day, you head to the gym, take a fitness class, go for a walk, or do a home workout, and after your workout you feel less stressed? Maybe you feel less anger, less anxious, or maybe you have more clarity to find a solution to a problem that was causing stress in the first place. Research shows there are mental health benefits of exercise.
How Does Exercise Improve Your Mental Health?
Exercise increases blood circulation to the brain which affects the limbic system and hippocampus which control your motivation and mood. Endorphins are released. They block pain and increase the sensation of pleasure in the body. Endocannabinoids, a group of transmitters that work with the endorphins, give you a feeling of euphoria that can occur after a hard workout. Some call this the “runner’s high”.
Mental Health Benefits of Exercise:
1. Reduces anxiety.
People who suffer from anxiety tend to have low doses of dopamine and high levels of stress hormones, cortisol, and adrenaline. Exercise releases hormones like dopamine and serotonin in the body that help reduce stress and anxiety. Research has shown that aerobic exercises such as jogging, swimming, cycling, walking, gardening, and dancing have been proven to reduce anxiety and depression. Children and adults that engaged in physical activity reduced the risk of experiencing anxiety by 26% compared to people who are less active.
2. Reduces depression.
Physical activity for 150 minutes a week of moderate to vigorous intensity reduced the risk of incident depression by 22% in adults and by 21% in older adults. A 2017 meta-analysis of 23 interventions looking at the effects of yoga-based treatments on depressive symptoms concluded that yoga is an effective alternative treatment for Major Depressive Disorder. Aerobic exercise has also been shown to reduce symptoms of depression. Studies of pregnant women who exercise have shown lower rates of antenatal depression and anxiety.
3. Improves self-esteem.
Exercise improves self-confidence, creates a positive personal image and better self-compassion.
4. Improves your mood.
The chemicals released during exercise contribute to an improved mood.
5. Decreases stress.
Exercise reduces levels of stress related hormones such as cortisol and adrenaline. In a 2015 study, a sample of highly trained, sedentary young men found that those who completed 30 minutes of moderate-intensity exercise were much more resilient to acute stressors than those who did not exercise. Yoga elevates a chemical in your brain called gamma-aminobutryic acid (GABA). GABA is a neurotransmitter and known for producing a calming effect. Yoga reduces activity in the limbic system which deals with emotions. This helps improve emotional reactivity in stress related scenarios.
6. Improves cognitive function and mental clarity.
The heart pumping faster during exercise increases oxygen in your body which makes certain changes to blood vessels in your brain. This has potential improvements in cognitive function such as working memory, flexible thinking, and self-control. A study showed that 1 year of moderate to vigorous exercise increased blood flow in the brain and reduced the risk of further cognitive decline. Children and adults with ADHD who exercise help regulate the dopamine levels in the brain which has been shown to improve attention. Also, exercise increases levels of brain derived neurotrophic factor. This protein in the brain is responsible for learning and cell growth.
Studies have shown that yoga may counteract age-related declines in memory and other cognitive skills. MRI scans and other brain imaging have shown that people who regularly did yoga had a thicker cerebral cortex and hippocampus compared to people who did not. These areas of the brain are involved in learning, memory, and information processing. Older people who practice yoga showed less than normal shrinkage.
7. Reduces negative thoughts.
Aerobic activity has been shown to reduce drug cravings and increase drug withdrawal rate among drug users. Also, cancer patients in studies that participated in physical activity improved their mental well-being.
8. Promotes better sleep.
A 2017 study review of 34 studies concluded that exercise, regardless of the type, improved sleep efficiency and duration. It may also improve the time it takes you to fall asleep. There is some evidence that supports yoga as a supportive intervention in reducing fatigue and sleep disturbances.
Exercise as Medicine
In summary, research has shown that exercise and physical movement of the body improves your mental health both cumulatively and acutely. It helps reduce the risk of developing mood and anxiety disorders. Even single acts of exercise have shown positive effects. It has reduced anger, confusion, depression, tension, and improved energy and moods. The cognitive benefits of enhanced memory and cognitive function can help you stay sharp as you age.
Exercise has become an alternative therapy to improve mental health as well. It has less side effects than medicine. Although evidence shows that medication may deliver quicker reductions in individuals with major depression, exercise is equally effective in the long term and contributes to a lower rate of relapse.
Move Your Body
To reap these mental health benefits of exercise, you must move your body. Start by finding something you enjoy so it will be easier to maintain and stay consistent. But then don’t be afraid to experiment with different types of movement and exercise to keep surprising your body. Find an exercise buddy or coach, that will hold you accountable. Usually, the hardest part is getting started, but once you do, you will be glad you did.
Much love & health,
Carrie
Flow with me online with Release, Reconnect, & Renew, my 21 day digital course. Click HERE to try the first 3 days of the program for FREE! Join me for a 21 day online course to Release, Reconnect, & Renew. This self-study work will help you build your yogic “toolbelt” to release what is no longer serving you, lessen stress and anxiety, and start to live the life you want to live! Make the investment in yourself and start to create a habit of self care.
Resources:
Sharma MD, Ashish; Madaan MD, Vishal; Petty MD, PhD, Frederick. “Exercise for Mental Health.” National Library of Medicine, PMC PubMed Central, 2006, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
Preiato, Daniel. “Exercise and the Brain: The Mental Health Benefits of Exercise”. Healthline, January 31, 2022, https://www.healthline.com/health/depression/exercise
Ezrin, Sarah. “16 Benefits of Yoga That are Supported by
Science”. Healthline, December 14, 2021, https://www.healthline.com/nutrition/13-benefits-of-yoga
Taylor, Jordan. “Effects of Physical Activity on Mental Health in Vulnerable Populations”. American College of Sports Medicine, May 16, 2022, https://www.acsm.org/all-blog-posts/acsm-blog/acsm-blog/2022/05/16/effects-physical-activity-mental-health-vulnerable-populations
“Yoga for better mental health”. Harvard Health Publishing, June 12, 2021, https://www.health.harvard.edu/staying-healthy/yoga-for-better-mental-health
Cooper, Stephanie L. Ph.D., ACSM-CEP. PROMOTING PHYSICAL ACTIVITY FOR MENTAL WELL-BEING. ACSM’s Health & Fitness Journal 24(3):p 12-16, 5/6 2020. | DOI: 10.1249/FIT.0000000000000569
