Does that run leave you feeling better or do you feel especially pumped after a weight-lifting session at the gym? Why? Exercise, while long known to be physically beneficial, has more recently come to light as a great tool to manage and optimize our mental health as well. 1
Exercise helps the physical body by lubricating joints, helping us manage our weight, strengthening both our heart and lungs, and many other things. Many options for exercise exist including running, weight-lifting, pilates, karate, and swimming. Given the almost limitless possibilities in which one can move their body, the first goal should be simply to “just move”. Currently, the recommendation for an adult is to intentionally move their body between 75 minutes (1 hour and 15 minutes) and 150 minutes (2 hours and 30 minutes) per week. 1
How can physical activity optimize our mental health? This answer is a bit more complex. Movement improves mood by reducing stress and anxiety, increasing feelings of self-esteem, and creating a rush of endorphins (feel good chemicals in the brain). 1,2 A recent study found that lower-intensity exercise (such as walking) was especially great for improving feelings of peace and alertness. Sunlight exposure, gained through outdoor activities, can also help to reset the circadian rhythm which can improve sleep. This ultimately leads to a more calm and happy outlook.
Interestingly, exercise has also been identified as a protective factor when evaluating cognitive function in older adults. Likewise, it has been shown to help improve dementia symptoms in those with cognitive deficits. 1
Physical activity also reduces symptoms of depression and anxiety. Exercise may be used as a single, holistic, and inexpensive form of therapy. It can also be used in addition to other standard medical treatments for depression to enhance feelings of well-being. The endorphins released during exercise not only create feelings of happiness and relaxation but typically one does not focus on negative thoughts while exercising except perhaps “when will this be done, it is so hard”. 2 Taking part in group activities can provide social interactions and new friendships. In addition, self-confidence increases with each successful exercise session which in turn elevates one’s sense of well-being.
While you do not necessarily need to see a healthcare professional before beginning an exercise regimen, you should consult your physician if you have any chronic health problems or if the activity is particularly risky or intense. 2 It is also prudent to stay on top of symptoms so that other medical treatments can be added or modified if exercise alone does not provide a satisfactory level of relief.
Action steps to begin and maintain a habit of activity: 1
Start small- begin with a manageable chunk of time and build up to a longer session.
Pick an enjoyable activity- if you don’t like it, you won’t stick with it.
Pull in your network- join a friend, ask a family member or coworker to get out and move with you.
Schedule time on your daily calendar- if you don’t make time then it won’t get done.
Set goals- make a goal which is just out of reach- meet it- and repeat.
Do what works for you.
In conclusion, exercise improves our mental state while at the same time improving our physical health. With so many potential options to choose from and benefits ranging from feelings of calm to decreased depression, exercise provides an accessible and natural way to manage and enhance our mental health.
References:
How to look after your mental health using exercise. Accessed July 30, 2024. https://www.mentalhealth.org.uk/explore-mental-health/publications/how-look-after-your-mental-health-using-exercise
Depression and anxiety: Exercise eases symptoms. Mayo Clinic. Accessed July 30, 2024. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
Assessed and Endorsed by the MedReport Medical Review Board
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