The Less Obvious Mental Benefits of Exercise
The importance of mental health has become a topic of great social focus, discussion, and acceptance over the past several years (e.g., the establishment and increasing recognition of Mental Health Awareness Month). Psychology Today writer Sarah Gingell notes that depression and anxiety rates have recently reached their highest levels in the US, the UK, China, and elsewhere, highlighting the rising pervasiveness of the issue.
“Rates of depression and anxiety are at their highest recorded levels in countries as diverse as India, China, the U.S., and the UK.”
It’s no secret that there is a positive correlation between exercise and mood. Specifically, exercise triggers the release of endorphins from the brain, spinal cord, and other parts of the body, which then bind to and activate neuron receptors, diminishing the perception of pain and acting as a sedative.
What is perhaps less well known is the positive, direct physical impact that exercise can have on the brain. Specifically, improved blood and neurohormone supply to the brain enhances the transportation of oxygen and nutrients, and supports neuron signaling, growth, and connections. Further, animal studies have shown that new hippocampal neurons are created (“neurogenesis” or increased brain volume) through exercise, which is significant given that the hippocampus is involved with emotion regulation, memory, and learning.
“It’s no secret that there is a positive correlation between exercise and mood....What is perhaps less well known is the positive, direct physical impact that exercise can have on the brain.”
Given that anti-depressant medications are drivers of increased neurogenesis, these phenomenon indicate that exercise serves some of the same physical functions as anti-depressants. In fact, it is believed that exercise can serve as a direct substitute for anti-depressants and psychotherapy for moderate depression, dementia, and anxiety.
An important additional angle on the relationship between mental health and exercise is the fact that depression often co-occurs alongside cardiovascular diseases, type 2 diabetes, and metabolic syndrome. As such, exercise becomes even more important for those experiencing mental health issues.
From a prescriptive standpoint, psychiatric studies show 45-60 minute aerobic exercise sessions three or more times weekly are needed to help address chronic depression.
In sum, the physical benefits of fitness are, and always have been, very clear. However, the mental benefits of fitness, both short-term and long-term, are of perhaps equal importance, especially in our current environment where technology is contributing to increased social isolation.
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