8 Benefits of Exercise for Mental Health

Starting an exercise program sounds daunting and time consuming, especially when mental health makes it hard for us to make and keep plans. But what if I told you that 20 minutes of exercise a day has been proven to be 1.5 times more effective than antidepressants at relieving symptoms of anxiety and depression (Singh et al., 2023)? That’s right, exercise is one of the best, if not the best, known and proven ways to improve mental health. Let’s explore ten evidence-backed ways in which exercise can benefit your mind, not just your body.

1. Exercise for Depression

We’ve already noted that exercise has been shown to be more effective than antidepressants at treating symptoms of depression without the side effects, but that’s not all. Maintaining a moderate exercise program (15 minutes of running or 1 hour of walking a day) protects against depression and may help prevent relapse episodes. Exercise also releases dopamine and endorphins, feel-good brain chemicals that make us feel happy and relaxed. This brain boost given from exercise may help ease depressed mood, make thinking clearly easier, and help you perk up and feel motivated. 

1. Exercise for Anxiety

Exercise helps relieve anxiety symptoms in much the same way as it does depression in that it boosts endorphins and energy and releases stress. Additionally, the mindfulness aspect of exercise may help anxiety. Intentionally focusing on the sensations of exercising (e.g. feet hitting the pavement, muscle activated while resistance training) can help break through the racing thoughts that characterize anxiety and get you into a flow state where you are simply experiencing the present moment. Exercise also improves physical fitness, which may help with some of the physical symptoms of anxiety such as a racing heart and difficulty breathing.

1. Exercise for Stress

Stress takes a toll on the body in the form of tight muscles especially around the face and neck, difficulty sleeping and eating well, and issues with the digestive system. These physical symptoms can cause mental worry, creating a vicious cycle. Good news: exercise helps release muscle tension, improve sleep, and motivate appetite. In this way, exercise is restorative to the mind and body as long as you’re not pushing your body past its limits (and you don’t have to work out like the Rock to see results - just 20 mins a day will do!). 

1. Exercise for ADHD

Exercise releases serotonin, epinephrine, and dopamine into the brain, neurotransmitters involved with focus and attention. Exercise may give a stimulating effect that replicates (at least in part) the effect gained from ADHD medication. Vigorous playing can help youngsters with ADHD release some of their energy and help them sleep at night, too.

1. Exercise for Trauma

PTSD and trauma often cause the body’s nervous system to attempt to protect itself by constantly maintaining a “freeze” state. Exercise can help trauma survivors get unstuck and connect with their bodies with an element of intentionality and focus on the movements and sensations involved in exercising. Outdoors activities and exercise that involve cross-body movement (swimming, dancing, running) seem to be particularly effective. 

1. Sleep

Exercise in the morning and afternoon can help you expend energy and actually regulate your body’s sleep/wake cycles. This is a rare virtuous cycle - exercise makes you sleep better, and better sleep gives you more energy to exercise! If you prefer to or only can exercise at night, gentle exercises like yoga can help relax the body for sleep.

1. Memory and Cognition

Movement releases endorphins which sharpens cognition and may help you feel clear-minded. Exercise also stimulates neurogenesis (creation of new brain cells) and attenuates age-related cognitive decline.

1. Self-esteem

Sticking to and achieving a goal, no matter how small, is one of the best ways to feel accomplished and capable. Keeping to a regular exercise plan can provide that for you. Short term, the feel-good brain chemicals released in exercise gives you a happy boost; long term, exercise can help you feel better about your appearance. The satisfaction gained from being able to say “I didn’t have the best day today, but I still made it outside for my daily walk” can greatly boost self-esteem. 

As you can see, exercise has myriad benefits to mental health and should be included in treatment plans as a staple intervention for conditions like anxiety, depression, ADHD, and PTSD. However, treatment is most effective when interventions are made in many life areas and exercise will give the most benefit when combined with mental health therapy. Looking for experienced therapists in Shelby Township? Give AWC a call today at (248) 413 - 5865. 

References

Robinson, L. (2024, February 5). The mental health benefits of exercise. HelpGuide.org. https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm 

Singh, B., Olds, T., Curtis, R., Dumuid, D., Virgara, R., Watson, A., Szeto, K., O'Connor, E., Ferguson, T., Eglitis, E., Miatke, A., Simpson, C. E., & Maher, C. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British journal of sports medicine, 57(18), 1203–1209. https://doi.org/10.1136/bjsports-2022-106195