Exercise and Mental Health

Exercise and Mental Health

We already know the benefits of exercise to our health, such as reducing the risk of cardiovascular disease, stroke, diabetes, etc. On the other hand, can exercise help our mental health?

“Mens sana in corpore sano” usually translated as “a healthy mind in a healthy body”. It is used to express that exercise is important for mental and psychological well-being. Studies have shown that exercise and especially aerobic exercise (AE), such as jogging, swimming, cycling, walking, dancing have a positive impact on reducing anxiety and depression. Physical activity (PA) increases endorphins produced by the brain and the spinal cord, which help feel “happiness” and euphoria. (Endorphins are among the chemicals known as neurotransmitters, which function to transmit electrical signals within the nervous system.)

Studies have also shown behavioral, cognitive and functional improvements in people who are exercising such as:

• Preventing the development of neurodegenerative diseases.
• Improving the quality of life of people experiencing mental health problems.
• Serving as a treatment option for major depression and it helps prevent the onset of and counteract Alzheimer’s disease, dementia and age-related cognitive decline.
• Aid the brain to produce new cells by a process called neurogenesis.
• Boosts creativity and mental energy.
• Reduced tiredness that can increase mental alertness.
• How much activity is enough to give us a mental health boost?

It isn’t necessary to go to the gym or to lift heavy weights or to run a marathon in the windmill. According to the Australian Guidelines, adults can have a 30 minute moderate to intensive physical activity 5 days of the week or 15 minutes jogging before breakfast. It may seem difficult at the start to stay motivated for exercise. You can ask your family or your friends to work out together to become easier for you to stay on track.

What happens though when you don’t feel like working out?

Truth is that many times we don’t feel the need or the desire to exercise. What I say to myself is: “Do it anyway.” Why? Because it increases our energy levels and makes us feel better after the workout.

I want to work out but I don’t know where to start.

Start small. If you are a beginner, start by walking, jogging or swimming if possible. Know why you’re doing this and you’ll feel focused enough to continue. Don’t overdo it the first couple of days, 30 minutes are enough for you to start. You can also join dancing classes if you like dancing or get a gym membership and follow the instructions of your trainer. You can also make your exercise, a social activity. A group of friends will help you overcome your anxiety and make physical activity more enjoyable and fun. Moreover, find ways to exercise in nature. The environment will make you “escape” from your daily routine and it can clear your mind from negative thoughts.

“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.”

– Carol Welch

References

1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6108220/

2) https://www.ncbi.nlm.nih.gov/pubmed/15518309/

3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/

4) https://www.mentalhealth.org.uk/publications/how-to-using-exercise

5) https://www.frontiersin.org/articles/10.3389/fpsyt.2014.00066/full#B7

6) Australian Government Department of Health (Australia’s Physical Activity and Sedentary Behaviour Guidelines)