Science Backed Benefits Of Exercise On Mental Health

Exercise has played a huge part in my recovering (I suffered from generalised anxiety disorder and depression) and then maintaining a good level of mental health. It is one of my six pillars of mental health. When used in conjunction with the other pillars (proper sleep, gut health, silent reflection, community and purpose), it has been my experience that my mental health has seen a significant improvement.

It is scientifically proven that exercise is a proven mood booster, decreasing symptoms of both depression and anxiety. Physical activity increases endorphin levels, the body’s “feel good” chemical produced by the brain and spinal cord that produces feelings of happiness and euphoria.

Here are 3 benefits exercise can have on your mental health

(1) Clear your mind and boost your mood

Dr Paul Stillman, from Media Medics says “a prescription of exercise can help you have a healthy mind, exercise stimulates positive endorphins, clears your head and lifts your mood. I think we'll see more and more people prescribed exercise as a mood-booster."

According to Hayley Jarvis, programme manager for sport at the mental health charity Mind. “Being active is one of the best things you can do to help yourself bounce back in times of adversity. Getting out of your head and into your body can actually improve your ability to think clearly and break up your racing thoughts."

“A prescription of exercise can help you have a healthy mind, exercise stimulates positive endorphins, clears your head and lifts your mood”

— Dr Paul Stillman

(2) Decrease stress and anxiety

A team of neurologists at Stanford Medical School, U.S., studied brain scans and found regular exercisers have more grey matter in the prefrontal cortex, which governs stress-management and thus in turn helps keep a lid on anxiety.

That said when things get too stressful and become overwhelming all you may want to do is hide under the duvet, drink alcohol, eat sugar etc However it’s at times like this that you need to double down and take your mental twice as seriously.

The more stressed out and anxious you feel, the more you need to look after yourself – and a workout can be the happiest medicine. Research has shown that exercise is clinically proven to stimulate serotonin, your natural feel-good neurotransmitter.

(3) Improve sleep

Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep at Howard County General Hospital, moderate aerobic exercise increases the amount of slow wave sleep you get. Slow wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate. Exercise can also help to stabilize your mood and decompress the mind, “a cognitive process that is important for naturally transitioning to sleep,”

How much exercise do you need to do?

All it takes is a few minutes of low-intensity exercise – even just walking – to trigger the release of pain-relieving endorphins. Every stretch releases tension and every movement makes oxygen flow a little faster.

Michele Olson, Ph.D. and senior clinical professor of exercise physiology at Huntington University in Montgomery, Alabama, says that we see changes in the body within seconds. Your heart rate increases and blood is delivered to your muscles. You get an almost immediate mood boost.

FEATURE RECAP:

Being active is one of the best things you can do to help yourself bounce back in times of adversity
Moderate exercise aids better sleep so the brain and body are able to rejuvenate.
All it takes is a few minutes of low-intensity exercise – even just walking – to trigger the release of pain-relieving endorphins