Exercise has long been known to have numerous physical health benefits, but recent research has also shown that it can have a profound effect on mental health as well. This will be of no surprise to most athletes and weekend warriors who have lived experience of runners highs. But studies have pointed to the chronic affects that regular physical activity can have on mood, stress and anxiety, and its enhancements on overall well-being.
One of the most significant ways in which exercise can improve mental health is by reducing stress and anxiety. A study published in the American Journal of Psychiatry found that regular aerobic exercise was as effective as medication in treating people with major depression. In the study, patients who participated in regular aerobic exercise experienced a reduction in symptoms of depression, compared to those who received a placebo.
Exercise can also help to improve mood and increase self-esteem. A study published in the journal Psychiatry Research found that regular exercise was associated with improved mood and increased self-esteem in people with major depression. In addition, a review of 39 studies published in the British Journal of Sports Medicine found that regular physical activity was associated with a significantly lower risk of developing depression.
In addition to reducing stress and improving mood, exercise can also help to improve cognitive function. A study published in the journal Brain, Behavior, and Immunity found that regular exercise was associated with increased production of a protein called brain-derived neurotrophic factor (BDNF), which is involved in the growth and development of new brain cells. Increased BDNF levels have been associated with improved cognitive function, including memory and learning.
However, it's important to note that exercise should not be considered a replacement for antidepressants or other medications prescribed by a healthcare provider. While exercise can have many positive effects on mental health, it is not a cure-all and should not be used as a sole treatment for serious mental health conditions.
Antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs) and tricyclic antidepressants, work by changing the levels of certain chemicals in the brain called neurotransmitters. These medications can be highly effective in treating depression, anxiety, and other mental health conditions.
It has been considered that the positive affects associated with regular physical activity on mental health could not only be due to the rise endorphins, but also due to the fact that the exercise itself is having a positive affect on one of the triggers of a persons depression and anxiety. For example, if someones depression is sparked by loneliness, the act of socialising in a gym or at a ParkRun event could be what's having the impact. And not the running itself. If someone has low self esteem, the body recomposition itself could be helping to build that persons confidence. And as such, is reducing their depression.
That being said, even if exercise is being used as a distraction or the first domino to recovery, the overwhelming health benefits can not be ignored. And as the subject of mental health is complex and multifaceted, attempting to look at exercise and mental health in a black and white fashion could well be reductive.
Overall, the latest research suggests that regular physical activity, when appropriately managed, has a positive affect on mental health. In addition to reducing stress and anxiety, improving mood, and enhancing cognitive function, exercise can also help to improve sleep and increase overall well-being. So if you're looking to improve your mental health, adding regular exercise to your routine is a great place to start.
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