If you love going to the gym and working out, have you ever noticed that you feel happy and accomplished after?
Even if the workout is hard and grueling, when you walk out, it’s like walking on a little pink cloud.
And even if you haven’t experienced that specific feeling, I’m sure that everyone is aware that exercise has numerous benefits for both physical and mental health.
You don’t have to be a gym rat to know that there are plenty of ways that physical activity can improve your mental health.
Before we go on,
I do understand that Mental Health is a complex and serious issue that affects millions of people worldwide. With the global pandemic and lockdown of 2020 [26], the rate of people reporting anxiety and depression is only going up.
This report [27] mentions that 49.9% of young adults between 18-24 [27], 38% of adults between 24-49, and 29.3% of older adults between 50-64 self-report symptoms of anxiety and depression in the US
In this post, I’ve referenced a lot of scientific papers and reviews to illustrate the link between Exercise and Mental Health. I’m well aware that there is much more research online that covers this topic.
It’s impossible to capture all the wisdom and research in 1 single article.
That said,
I’ve tried to summarize the material in understandable topics and bullet points to make it as helpful as possible. I hope that this will give an overview of how Exercise and Mental Health are connected.
But before you dive in deeper I want you to know,
I do appreciate you for taking the time to read this article. Your time and attention mean the world to me and I do not take that responsibility lightly. The last thing I want for you is to get hurt. Physically or emotionally.
To make sure you fully understand,
An important disclaimer
Homegymadventures.com articles are not intended to be a substitute for professional medical advice, diagnosis, or treatment — nor should any information shared here be taken as such.
Before taking any action related to your physical or mental health, we strongly recommend consulting with a professional and licensed healthcare practitioner first.
Here is our disclaimers page for more information.
Let’s keep on moving
In this Article
- The Mental Health Benefits of Exercise
- The Science Behind Exercise and Mental Health
- Types of Exercise for Mental Health
- Overcoming Barriers to Exercise
- Are there Exercise Programs for Mental Health?
- Conclusion
- Continuing your Fitness adventure
- References
I bet you can’t wait to learn more!
Here we go.
While most people are aware of the physical benefits, such as improving cardiovascular health, reducing obesity[10], and strengthening muscles and bones,
the mental health benefits are often overlooked[1].
Off course there is still much research that needs to be done about Exercise and Mental Health.
But there are conclusions that research has shown over and over again.
That is that Exercise can alleviate symptoms of anxiety and depression [1], improve mood, boost self-esteem, and reduce stress levels.
Research has also concluded that exercise can improve mental health by increasing the production of endorphins [11], which are natural chemicals that help to elevate mood and reduce pain.
Furthermore, Exercise also helps to reduce levels of the stress hormone cortisol [12], which is associated with anxiety and depression.
And Finally, exercise can increase the production of neurotransmitters [13] such as serotonin and norepinephrine, which are essential for regulating mood and reducing symptoms of depression.
Overall, the benefits of exercise on mental health are significant, and it is an effective way to improve overall well-being.
Exercise can be an enjoyable and accessible way to:
- reduce stress
- improve mood
- increase self-esteem
With the growing awareness of the importance of mental health, incorporating exercise into daily routines can be a simple and effective way to improve both physical and mental health.[14]
The Mental Health Benefits of Exercise
As I mentioned before, being active feels great. Regular exercise has been shown to have numerous mental health benefits [1], including reducing symptoms of depression, stress, and anxiety, improving mood and energy levels, and promoting better sleep.
Let’s look into these a bit further
Benefits of Exercise and Depression
Research [15] has suggested that exercise can improve the treatment of depression. Exercise helps to release endorphins [11] [16], which are natural mood boosters, and also increases the levels of certain neurotransmitters in the brain, such as serotonin and dopamine, which can help to regulate mood.
This article [17] reviewed several studies and found that exercise was an alternative [17] treatment treating depression.
Stress and Anxiety Symptoms and Exercise
Exercise has also been shown to be an effective way to reduce symptoms of stress and anxiety [18]. When you exercise, your body releases stress hormones, such as cortisol, but also increases the production of endorphins, which can help to reduce feelings of anxiety and tension.
Exercise can also help to improve self-esteem and confidence [19], which can further reduce feelings of stress and anxiety.
Exercise Effects on Mood and Energy
Regular exercise has been shown [1] to improve mood and energy levels in both the short and long term.
Exercise helps to increase blood flow to the brain [1], which can help to improve cognitive function and reduce feelings of fatigue.
Exercise can also help to increase self-esteem and confidence, which can lead to an overall improvement in mood and energy levels.
Sleep and Exercise
Finally, exercise can be an effective way to improve sleep quality. As this article suggests [20], there hasn’t been a lot of research that has been conducted. But the ones that have, suggested that physical exercises could be promising as a treatment for poor sleep [20]
Exercise can help to regulate the body’s circadian rhythm, which is the internal clock that regulates sleep and wake cycles.
Exercise can also help to reduce feelings of stress and anxiety [18], which can interfere with sleep. One study[25] found that moderate-intensity aerobic exercise improved the quality of sleep in older adults with insomnia.
Next, let’s explore some very cool and interesting science behind something as basic as exercise and its impact on mental health.
The Science Behind Exercise and Mental Health
There is a lot of research that is being done currently when it comes to the effects of Exercise and Mental Health. The amount of information that is currently available is massive. And much more on the topic is published every day.
With all those brilliant minds thinking about this, the evidence, conclusions, and hypothesis they come up all point in the same direction.
Regular exercise has long been associated with physical health benefits [21], such as reducing the risk of chronic diseases, improving cardiovascular health, and strengthening bones and muscles.
And more importantly,
other research has also shown that exercise can have positive effects on mental health. [1]
These are some cool things that physical activity does
The Effect of Exercise on The Brain and Neurotransmitters
Exercise has been shown to increase the levels of neurotransmitters in the brain [13], such as serotonin, dopamine, and norepinephrine.
These neurotransmitters play a crucial role in regulating mood, motivation, and pleasure. Low levels of these neurotransmitters have been linked to depression and anxiety.
Exercise can also increase the levels of brain-derived neurotrophic factor (BDNF) [13], which is a protein that promotes the growth and survival of neurons in the brain. [22]
Exercise and Endorphins and Other Hormones
Endorphins are often referred to as the “feel-good” hormones, and exercise has been shown to increase their production in the body. However, the role of endorphins in exercise-induced mood changes is still debated among researchers. [11]
Other hormones, such as cortisol [12] and adrenaline, are also released during exercise, which can help reduce stress and anxiety.
How Exercise Influences Neuroplasticity and Neurogenesis
Neuroplasticity refers to the brain’s ability to change and adapt in response to new experiences. Regular exercise has been shown to increase neuroplasticity [23] in the brain, which can help improve cognitive function and memory.
Exercise has also been linked to neurogenesis [24], which is the process of creating new neurons in the brain. This can help improve brain function and reduce the risk of cognitive decline.
I’m sure that everybody has heard the saying “A Healthy Mind in a Healthy Body”. You might even have experienced it yourself. Exercise is one of the most important parts of a healthy lifestyle that can help us achieve just that.
It’s the advice that is worth repeating. Because it can, quite literally, impact your life in some profound ways.
I know you can’t wait to know more about,
Physical Health Benefits of Exercise
Regular exercise has numerous physical health benefits [21] that can help improve overall well-being. Exercise can help improve heart health, blood pressure, diabetes, and muscle and bone strength.
let’s dive in
How does Exercise affect Heart Health?
Exercise is great for the heart. It can help reduce the risk of heart disease and stroke. [21] Regular exercise can also help lower cholesterol levels, improve blood flow, and reduce inflammation. Studies have shown that even moderate exercise can have a significant impact on heart health.
Does Exercise Help Blood Pressure and Diabetes?
Exercise can also help reduce blood pressure and improve insulin sensitivity. Regular exercise can help lower blood pressure and reduce the risk of developing type 2 diabetes [21]. Exercise can also help manage blood sugar levels in people who already have diabetes.
How does exercise Influence Muscles and Bones?
Exercise, more specifically weight lifting exercises can help improve muscle and bone strength. [21] Regular exercise can help build and maintain muscle mass, which can help prevent muscle loss as people age.
Exercise can also help improve bone density, which can help prevent osteoporosis. [21]
Now that you know the benefits of Physical Activity, let’s look at
Types of Exercise for Mental Health
After going through all the above it seems rather logical that different types of exercise can improve mental health.
And that some types of exercise are more effective than others.
As a disclaimer, there is still plenty of work and research to do on this topic.
That said here are three types of exercise that have resulted in beneficial results when it comes to mental health: aerobic exercise [1], strength training [2][3], and mind-body exercises. [4]
Aerobic Exercise
Aerobic exercise [1] is any type of exercise that increases your heart rate and breathing rate. Examples of aerobic exercise include running, cycling, swimming, and dancing.
Aerobic exercise has been shown to have a positive effect on mental health. [1] It can help reduce symptoms of depression and anxiety, and improve mood and overall emotional well-being.
Aerobic exercise increases blood flow to the brain, which can help improve cognitive function [1]. It also increases the production of endorphins, which are chemicals in the brain that help reduce pain and improve mood. [5]
Aerobic exercise can also help reduce inflammation in the body, [6] [7] which has been linked to depression. [7] [8]
Strength Training
Strength training is any type of exercise that involves using weights or resistance to build muscle. If you are not familiar, examples of strength training exercises include weightlifting, push-ups, and squats.
Strength training has been shown to have a positive effect on mental health. It can help reduce symptoms of depression and anxiety, and improve mood and overall emotional well-being.
Strength training also increases the production of endorphins, which can help reduce pain and improve mood.
And it also helps build muscle, which can improve self-esteem and confidence. Strength training can also help reduce inflammation in the body, which has been linked to depression.
Although much of the research points to benefits, many papers suggest that more specific research is needed to come to a conclusive understanding [9] of the mental health benefits of strength training.
Mind-Body Exercises
Mind-body exercises [4] are any type of exercise that combines physical movement with mental focus and relaxation.
Examples of mind-body exercises include yoga, tai chi, and qigong.
Mind-body exercises have been shown to have a positive effect on mental health. They can help reduce symptoms of depression and anxiety [4], and improve mood and overall emotional well-being. [4]
It’s also good to know that Mind-body exercises help reduce stress and anxiety by promoting relaxation and mindfulness. They also help improve flexibility and balance, which can reduce the risk of falls and injuries.
And Finally, Mind-body exercises can also help improve sleep quality, which is important for mental health.
Let’s keep moving,
By now we have well established that regular exercise has numerous benefits for mental health, including reducing symptoms of depression, anxiety, and stress.
However, many people face barriers when it comes to incorporating exercise into their routines.
The easiest way to overcome this is to identify those barriers and see what is holding you back from getting the exercise in.
Here is a bit about
Overcoming Barriers to Exercise
How to find Motivation and Self-Esteem?
One common barrier to exercise is a lack of motivation or self-esteem. It can be challenging to find the motivation to exercise, especially if you have negative beliefs about your abilities or body image.
To overcome this barrier, try setting small, achievable goals and celebrating your progress. Additionally, finding an exercise buddy or joining a group fitness class can provide social support and accountability, which can increase motivation.
Finding Time to Exercise and Removing other Obstacles
Another common barrier to exercise is a lack of time or obstacles in the environment. It can be challenging to find time to exercise when you have a busy schedule or other responsibilities.
To overcome this barrier, try scheduling exercise into your calendar and treating it as a non-negotiable appointment.
Additionally, identifying and removing obstacles in your environment, such as investing in home exercise equipment or finding a gym close to home or work, can make exercise more accessible.
I don’t have Social Support
Social support is an essential factor in maintaining an exercise routine, and a lack of social support can be a significant barrier.
To overcome this barrier, try finding a workout buddy or joining a fitness group.
This can provide motivation, accountability, and social interaction, which can increase adherence to an exercise routine.
Additionally, seeking support from friends and family can help you stay on track and overcome any obstacles that may arise.
Make no secret about what you are trying to do or achieve. Not only will the social pressure keep you accountable, you will find that people around you will be supportive and even inspired by what you are trying to accomplish.
Are there Exercise Programs for Mental Health?
As with so many other topics discussed in this article, there is still a lot of research done.
But evidence has suggested [1] that physical exercise [21] may be an effective treatment for mental health disorders such as depression and anxiety.
Exercise programs can and should be tailored to meet the unique needs of each individual. And although it’s impossible to find one program that fits everyone’s needs there are some guidelines that you can follow to get yourself moving.
Exercise Guidelines
When designing an exercise program, it is important to follow some basic guidelines:
- Choose an activity that is enjoyable and sustainable
- Aim for at least 30 minutes of moderate-intensity exercise most days of the week
- Incorporate strength training exercises at least twice a week
- Gradually increase the intensity and duration of exercise over time
- Consider working with a certified personal trainer or exercise specialist to develop a safe and effective program
Whenever we hear exercise or exercise programs, people who are just starting on their health adventure, think of a commercial gym. The truth is that there are many more options available to get moving.
It’s easier than ever to get exercise and fitness equipment that fits your needs.
If it’s too intimidating to start working out or get to the gym, creating a home gym could be a great solution for you.
The most important part is to find something that you like to do and can keep on doing and getting better at.
Conclusion
Even with so much ongoing research, the link between exercise and mental health is clear and well-established.
Regular exercise can have a positive impact on mood, self-esteem, and cognitive function while reducing symptoms of anxiety and depression.
Whether you prefer high-intensity workouts, yoga, or simply taking a walk outside, incorporating exercise into your daily routine can have significant benefits for your mental health and overall well-being.
I’m the first one to admit that there are challenges to implementing exercise programs. And that is not only true for people who are struggling with mental disorders. Lack of motivation, lack of access to facilities, and lack of support can hit the best of us at any time.
But the benefit of getting up again and getting moving, even for a little while every day, outweighs the alternative at any time.
Continue your Fitness Adventure
It’s important to remember that exercise is not a substitute for professional mental health treatment, and individuals with mental health conditions should seek the guidance of a qualified healthcare provider.
Whether you’re looking to boost your mood, reduce stress, or simply stay healthy, make exercise a priority in your life and reap the many benefits it has to offer. If you feel that working out in a Commercial Gym is intimidating, a Home gym is definitely something you should look into
And if creating your Home Gym sounds like a lot of work, don’t worry these next articles will help you find what fits best for you
References and Additional Reading Material
[1] Ashish Sharma, M.D., Vishal Madaan, M.D., and Frederick D. Petty, M.D., Ph.D., “Exercise for mental Exercise for Mental Health”, April 15, 2006, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
[2] review of the article by Patrick J. O’Connor, PhD, Matthew P. Herring, MS, and Amanda Caravalho, “Mental Health Benefits of Strength Training in Adults”, First published online May 7, 2010 https://journals.sagepub.com/doi/10.1177/1559827610368771
[3] Patrick J. O’Connor, PhD, Matthew P. Herring, MS, and Amanda Caravalho, “Mental Health Benefits of Strength Training in Adults”, First published online May 7, 2010 https://www.researchgate.net/publication/244918384_Mental_Health_Benefits_of_Strength_Training_in_Adults
[4] Xiaoyou Zhang, Boyi Zong, Wenrui Zhao, and Lin Li “Effects of Mind–Body Exercise on Brain Structure and Function: A Systematic Review on MRI Studies”, published 7 February 2021, https://www.mdpi.com/2076-3425/11/2/205 and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7915202/
[5] Saskia Heijnen, Bernhard Hommel, Armin Kibele, and Lorenza S. Colzato – “Neuromodulation of Aerobic Exercise—A Review”, published Online Jan 7, 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4703784/
[6] Kristen M. Beavers, Tina E. Brinkley, and Barbara J. Nicklas – “Effect of exercise training on chronic inflammation”, published Online Feb 25, 2010, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4703784/
[7] Guohua Zheng, Pingting Qiu, Rui Xia, Huiying Lin, Bingzhao Ye, Jing Tao,2 and Lidian Chen – “Effect of Aerobic Exercise on Inflammatory Markers in Healthy Middle-Aged and Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials”, published online Apr 26, 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6497785/
[8] Chieh-Hsin Lee1 and Fabrizio Giuliani – “The Role of Inflammation in Depression and Fatigue”, published online Jul 19, 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6658985/
[9] Jianxiu Liu, Yao Zhang, Xingtian Li, Dizhi Wang, Bolan Shi, Yanwei You, Leizi Min, Bicheng Luo, Yanchun Li, Qian Di, and Xindong Ma – “Exercise improves mental health status of young adults via attenuating inflammation factors but modalities matter”, published Online Dec 14, 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9795189/
[10] Kelsey Pinckard, Kedryn K. Baskin, and Kristin I. Stanford – “Effects of Exercise to Improve Cardiovascular Health”, Published online Jun 4, 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6557987/
[11] Research review by Victoria J. Harber & John R. Sutton – “Endorphins and exercise”, published Sept 30, 2012, https://link.springer.com/article/10.2165/00007256-198401020-00004 & https://pubmed.ncbi.nlm.nih.gov/6091217/
[12] A. Caplin, F.S. Chen, M.R. Beauchamp, E. Puterman – “The effects of exercise intensity on the cortisol response to a subsequent acute psychosocial stressor”, Available online June 18, 2021, https://www.sciencedirect.com/science/article/pii/S0306453021002109
[13] Tzu-Wei Lin and Yu-Min Kuo – “Exercise Benefits Brain Function: The Monoamine Connection”, Published Online Jan 11, 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061837/
[14] Marco Aurélio Monteiro Peluso, Laura Helena Silveira Guerra de Andrade – “Physical Activity and Mental Health: the Association Between Exercise and Mood”, Available online March 1, 2005, Version of Record June 13, 2022, https://www.sciencedirect.com/science/article/pii/S1807593222032173
[15] Lynette L. Craft, Ph.D. and Frank M. Perna, Ed.D., Ph.D. – “The Benefits of Exercise for the Clinically Depressed”, Published June 1, 2004, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/
[16] Book by Shazia R. Chaudhry; William Gossman. – “Biochemistry, Endorphin”, Updated April 5, 2022, https://www.ncbi.nlm.nih.gov/books/NBK470306/
[17] Yael Netz – “Is the Comparison between Exercise and Pharmacologic Treatment of Depression in the Clinical Practice Guideline of the American College of Physicians Evidence-Based?”, Published online May 15, 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5430071/
[18] Elizabeth Anderson and Geetha Shivakumar – “Effects of Exercise and Physical Activity on Anxiety”, Published online Apr 23, 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632802/
[19] Rebecca Bassett-Gunter, Desmond McEwan, Aria Kamarhie – “Physical activity and body image among men and boys: A meta-analysis”, Available online July 27, 2017, Version of Record July 27, 2017, https://www.sciencedirect.com/science/article/abs/pii/S1740144516303758
[20] Christopher E. Kline, Ph.D. – “The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement”, First published online Aug 7, 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/
[21] Darren E.R. Warburton, Crystal Whitney Nicol, and Shannon S.D. Bredin – “Health benefits of physical activity: the evidence”, Published March 14, 2006, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/
[22] Siresha Bathina and Undurti N. Das – “Brain-derived neurotrophic factor and its clinical implications”, Available Online Dec 11, 2015, Published Dec 17, 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4697050/
[23] Tzu-Wei Lin, Sheng-Feng Tsai, and Yu-Min Kuoa, – “Physical Exercise Enhances Neuroplasticity and Delays Alzheimer’s Disease”, Published online Dec 12, 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6296269/
[24] Henriette van Praag – “Neurogenesis and Exercise: Past and Future Directions”, Published Feb 20, 2008, https://link.springer.com/article/10.1007/s12017-008-8028-z
[25] Kathryn J. Reid, PhD, Kelly Glazer Baron, PhD, Brandon Lu, MD, Erik Naylor, PhD, Lisa Wolfe, MD, and Phyllis C. Zee, MD, PhD – “Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia”, Published online Sep 1, 2010, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992829/
[26] KFF article, Nirmita Panchal, Heather Saunders, Robin Rudowitz, and Cynthia Cox – “The Implications of COVID-19 for Mental Health and Substance Use”, Published Mar 20, 2023, https://www.kff.org/coronavirus-covid-19/issue-brief/the-implications-of-covid-19-for-mental-health-and-substance-use/
[27] KFF article, KFF contact Chris Lee – “Latest Federal Data Show That Young People Are More Likely Than Older Adults to Be Experiencing Symptoms of Anxiety or Depression”, Published Mar 20, 2023, https://www.kff.org/coronavirus-covid-19/press-release/latest-federal-data-show-that-young-people-are-more-likely-than-older-adults-to-be-experiencing-symptoms-of-anxiety-or-depression/