The well-known protective benefits of exercise extend beyond physical health, particularly in the area of cardiometabolic well-being. Furthermore, exercise is shown to be an effective intervention to address depression, anxiety, and other mental health disorders.
In this article we are going to tell you what are the benefits of exercise for mental health.
Misconceptions about physical exercise
It is a common misconception that exercise is only about aerobic capacity and muscle size. This view is wrong. While it undoubtedly improves our physical condition, helps reduce waist measurements, enriches our sexual experiences and contributes to longevity, These factors do not cover all of what inspires people to stay active.
For people who engage in it consistently, exercise offers a significant improvement in overall well-being. It helps boost energy levels during the day, improve sleep quality at night, enhance cognitive function, and generate a greater sense of relaxation and positivity in the face of life’s challenges. In addition, exercise serves as an effective “medicine” for numerous prevalent mental health issues. Regular physical activity can produce profoundly beneficial effects on conditions such as depression, anxiety, and attention deficit hyperactivity disorder (ADHD). It also relieves stress, improves memory, improves sleep quality and elevates mood.
Fortunately, you don't have to be a fitness enthusiast to experience these benefits. There is a growing body of scientific research indicating that exercising at moderate levels and moderate intensities can produce significant improvements.
Benefits of exercise on mental health
Depression
Numerous studies indicate that exercise can be as effective as antidepressants in treating mild to moderate depression, while avoiding the adverse effects associated with these drugs. A 2019 study published in the journal JAMA Psychiatry, led by Karmel Choi of the Harvard School of Public Health, showed that Running for 15 minutes a day or walking for an hour a day reduced the likelihood of major depression by 26%. Additionally, the findings also revealed that following a consistent exercise regimen can help prevent relapses.
The promotion of these effects in people suffering from depression through exercise can be attributed to both structural and physiological alterations within the brain. The practice of physical activity facilitates the generation of new neurons, a phenomenon known as neurogenesis, which allows the replacement of neurons that have stopped functioning effectively. It is important to note that this process has been documented even in older adults who maintain an active lifestyle, indicating that age should not serve as a justification for prioritizing a sedentary lifestyle over physical activity.
It has been documented that exercise can help reduce neuroinflammation. Numerous studies indicate that people diagnosed with major depressive disorder have increased activity of several proinflammatory molecules, including tumor necrosis factor alpha (TNFα), as well as such as the interleukins IL-1β, IL-6 and IL-2R.
In short, physical activity promotes feelings of tranquility and general well-being, which are linked to the release of various hormones and neurotransmitters. Among the most well-known are endorphins, which are small proteins with a chemical structure very similar to that of morphine and which are synthesized in the human body; That is why they are called “endogenous morphine”. Elevated levels of endorphins contribute positively to people's feeling of “happiness”, since their similarity to opiates provides an analgesic effect along with a feeling of well-being, all without any associated contraindications.
Anxiety
Exercise is a powerful natural remedy for anxiety. It relieves tension and stress, improves physical and mental vitality, and contributes to overall well-being, primarily through the release of endorphins. Engaging in any type of movement can be beneficial. However, greater benefits are gained when one pays conscious attention to the activity being performed and the sensations it evokes. For example, Focus on the feeling of your feet making contact with the ground, the rhythm of your breathing, or the sensation of the wind against your face.By incorporating this aspect of mindfulness (focusing on your body and sensations during exercise), you will not only accelerate your physical improvement, but you will also interrupt the persistent cycle of worry and distress that characterizes anxiety disorders.
Activities that incorporate crossed movements that involve both arms and legs, such as walking, running, swimming, weight lifting, or dancing, are among the most beneficial options for people who have suffered from an anxiety disorder. Additionally, participating in outdoor activities such as hiking, sailing, cycling, climbing, rafting, and skiing has been shown to be effective in alleviating the symptoms associated with this mental health condition.
Attention Deficit Hyperactivity Disorder (ADHD)
Exercising regularly is one of the simplest and most effective methods to alleviate symptoms associated with ADHD and improve concentration. Physical activity produces an immediate increase in the levels of dopamine, norepinephrine and serotonin in the brain, neurotransmitters responsible for transmitting information between the frontal lobes and other brain regions, which promotes appropriate cognitive reactions and impulse regulation.
Dopamine is linked to pleasure, motivation, reward, and cognitive functions; serotonin is linked to mood and emotional regulation; and norepinephrine primarily influences attention processes. By facilitating the production of these neurotransmitters in physiologically balanced amounts, exercise works similarly to ADHD medications such as Ritalin and Adderall, but does so without the accompanying side effects.
I hope that with this information you can learn more about the benefits of exercise for mental health and the advantages of exercising regularly.