How Exercise Influences Mental Health

Our mental health often takes a backseat in the world of constant hustle, daily pressures, and to-do lists. But what if the key to a brighter mood and a more resilient mental state lies in the very act of movement? New research finds that physical activity, in any form, is directly linked to better mental health. 

From the growth of new brain cells to exercise's benefits on sleep, this article takes a deep dive into this topic and reveals: 

• The latest research on the connection between physical activity and brain health 
• Mental health benefits of exercise 
• The protective factors of exercise on mental resilience 
• Easy ways to start a fitness routine that will last 

The Mind–Body Connection 

As we dive into the relationship between exercise and mental health or the “mind–body” connection, understanding how exercise helps release chemicals that positively influence brain function is essential. Below, we highlight three key actions that take place during physical activity.

Neurotransmitter Release 

During exercise, your body releases neurotransmitters, including: 

• Endorphins 
• Dopamine 
• Norepinephrine 
• Serotonin 

This chemical release is not just good for your body; it also benefits your mental well-being. Why? These neurotransmitters elevate mood and reduce stress. One review revealed that the positive effects of physical exercise on dopamine levels could result in using exercise as an intervention for treating mental illness. 

BDNF: "Miracle-Gro" for the Brain 

Not only does exercise kickstart neurotransmitter release, but it also amplifies neuroplasticity, or the brain's ability to adapt and change. Exercise heightens neuroplasticity by boosting brain-derived neurotrophic factor (BDNF) release. BDNF supports neuron growth and development, or as Dr. John Ratey, Harvard neuropsychiatrist, states in his book SPARK: The Revolutionary New Science of Exercise and the Brain, "BDNF is Miracle-Gro for the brain." 

What does this mean? The more brain cells you activate during exercise, the more BDNF you have—it's like brain fertilizer. This increase in neuroplasticity leads to improved cognitive function. 

Oxygen Boost 

Exercise also boosts the oxygen supply to the brain, promoting better cognitive function. When you engage in physical activities, your heart pumps faster, leading to blood vessel growth. This increase in oxygen supply has a profound effect on mental health. 

Why? A well-oxygenated brain is a healthy brain. Boosting oxygen levels through exercise helps improve executive function, including flexible thinking and self-control. This action allows the brain to become more resilient against issues like depression and anxiety. 

The Protective Benefits of Physical Activity 

According to the John W. Brick Foundation and their review of more than 1,000 studies on the link between exercise and mental wellness, 89% found a significant positive association between physical activity and mental health. 

So, what do these benefits look like, and how do they protect mental well-being? We break them down below. 

Relieves Stress 

Stress is a toxic, silent killer. Chronic stress in the body leads to high cortisol levels and other stress hormones that disrupt almost all the body's systems. This upheaval can lead to obesity, heart disease, and other health disorders. Unfortunately, it can also usher in mental health issues such as depression. Regular physical activity is effective because it reduces stress hormones such as cortisol and norepinephrine. This activity reboots the body's stress response, reducing the reactivity to psychological stressors—leading to better cognitive balance and calm. 

The latest research also reveals that people with stress-related conditions such as depression experience the most cardiovascular benefits from exercise. The study also found that physical activity enhances prefrontal cortex function, which helps regulate stress responses in the brain. 

Enhances Mood 

Exercise is also a powerful mood enhancer. It activates the release of neurotransmitters like endorphins and endocannabinoids, also known as “feel-good” chemicals. These little mood boosters can ease depression and anxiety symptoms, potentially preventing these conditions from recurring. 

Improves Sleep 

Regular exercise can significantly improve sleep quality. But first, why is good sleep crucial to positive mental health? Studies show that sleep deficits can change activity in some parts of the brain. When this happens, it can lead to a person having trouble solving problems, controlling emotions and behavior, and managing change. 

Sleep deficiency is also linked to depression, suicide, and risk-taking behavior. Research reveals that physical activity can counteract these issues because it contributes to better sleep efficiency, longer sleep duration, and quicker sleep onset. One study explains why: 

• Physical activity releases endorphins, lowering stress and spurring better sleep. 
• Exercise regulates circadian rhythms, and a rise in body temperature followed by a decrease helps to activate sleep. 
• Physical activity stimulates the release of neurotransmitters, which are involved in relaxation, assisting in better sleep onset. 
  

Now that we know how exercise can protect mental health, it's time to spotlight its role as preventive medicine. 

Exercise as Preventive Medicine 

Engaging in regular physical activity lowers the risks of mental health conditions, including depression and anxiety. Here is some notable research supporting these benefits: 

• One study found physical activity is 1.5 times more effective at reducing mild-to-moderate symptoms of depression, stress, and anxiety than medication or cognitive behavior therapy. 
• Research reveals that individuals with general anxiety disorder and PTSD had a noticeable reduction of anxiety symptoms with regular exercise. 
• One study discovered that exercise of any intensity protects against future depression. 
  

Another way physical activity can lower the risk of mental health issues is by reducing inflammation. Immediately after exercising, the muscles release myokines, hormones produced by muscle tissue, which clean up inflammation. Through consistent exercise, the body becomes less and less inflamed. This is important because inflammation impacts mood by altering the production of serotonin (the “feel-good” hormone). When this malfunction happens, it can be challenging to shut off the stress response. 

Creating an Effective Exercise Routine for Better Mental Health 

Understanding exercise's protective factors on mental health is only half the battle. The real challenge lies in building a routine that boosts physical fitness and promotes better mental health. 

Here are four easy guidelines to get started: 

1. Start simple and work your way up. Even short bouts of exercise matter.
2. Try different types of exercise until you find one that makes you happy.
3. Focus on results like improved mood and energy level as motivation. 
4. Maintain consistency. 

It's clear that exercise isn't just a powerhouse for physical health; it also protects against potential mental health problems. Whether a seasoned athlete or someone just starting out, remember that each step and stretch contributes to a stronger body and a more resilient mind. 

So, get out there and get moving!