Exercise is well-known for its physical benefits, such as improving cardiovascular health and reducing the risk of chronic diseases. However, the psychological benefits of exercise are less well known. Exercise can have powerful effects on mental health, including reducing symptoms of anxiety and depression and boosting mood and overall well-being. Currently I try to run and gym regularly however, it was during my training for a half ironman a couple of years ago that I first experienced the benefits of exercise on my mental health.
One of the most noticeable benefits was the reduction in anxiety. As I consistently engaged in training, I found that I became better able to manage anxieties that cropped up. Running at high intensity also mimics symptoms that are experienced when anxious. In a speed session, the aim is to tolerate this discomfort and push through it (rather than avoid it). It can be a helpful way, therefore, to develop your confidence and skills in tolerating uncomfortable emotions.
Now, I can’t say I enjoy that out of breath, heart racing, am I going to collapse feeling when running fast! Instead, I have come to familiarise myself with it in a safe way, so I don’t feel panicked when it arises outside of exercise. On top of this, the release of endorphins during long runs and intense workouts acted as a natural antidote to anxiety, leaving me with a calmer and more composed mindset.
There are many ways exercise can benefit mental health. Whether you’re an exercise enthusiast or looking for more motivation to get moving, join us on this journey of understanding how exercise can unlock the doors to a happier, healthier mind.
1. Exercise releases endorphins
Endorphins are neurotransmitters produced by the central nervous system and the pituitary gland. When we engage in physical activity, whether it’s running, weightlifting, swimming, or any form of exercise that gets our heart pumping, the body responds by releasing endorphins into the bloodstream.
The effects of endorphins are often described as a “runner’s high,” a euphoric and pleasurable sensation that can follow a challenging workout or prolonged physical activity. This surge of endorphins contributes to feelings of happiness, elation, and overall well-being. It is like a natural mood booster that can lift our spirits and leave us feeling more positive and
content.
Moreover, endorphins act as natural painkillers, helping to alleviate discomfort during exercise. This pain-relieving effect is not only beneficial during physical activity but can also extend to our daily lives. Regular exercise and the consistent release of endorphins can reduce the perception of pain and make it easier to cope with discomfort or minor aches and pains in other situations.
Furthermore, endorphins play a crucial role in stress reduction. When we’re under stress or experiencing anxiety, our bodies produce stress hormones like cortisol. Exercise helps counteract the effects of stress hormones by promoting the release of endorphins. These endorphins then act as stress reducers, helping to dampen the body’s stress response and induce a sense of relaxation and calmness.
2. Exercise promotes neuroplasticity
Exercise promotes neuroplasticity, which is the brain’s remarkable ability to change and adapt in response to new experiences and stimuli. This phenomenon allows the brain to reorganize its structure, create new neural connections, and optimize its functions based on learning and environmental changes. Neuroplasticity is not confined to a specific age; it remains a dynamic process throughout life.
One of the crucial mechanisms at play is the increased production of Brain-Derived Neurotrophic Factor (BDNF). BDNF plays a crucial role in supporting the growth, survival, and maintenance of neurons. It acts as a fertilizer for brain cells, encouraging the formation of new synapses (connections between neurons) and enhancing the communication between different brain regions. This results in improved cognitive functions, memory, and learning abilities.
Exercise’s impact on stress reduction also plays a crucial role in promoting neuroplasticity. Chronic stress can have detrimental effects on the brain, impairing its ability to change and adapt. Regular physical activity helps regulate stress hormones, such as cortisol, leading to a calmer and more resilient brain. By reducing stress levels, exercise creates an environment that supports neuroplasticity, allowing the brain to adapt more effectively to new experiences and information.
By promoting the brain’s ability to change and adapt, exercise enhances cognitive functions, memory, and learning abilities. This can lead to improved problem-solving skills and greater resilience in coping with life’s challenges. Better neuroplasticity also supports emotional regulation, helping you manage your emotions more effectively highlighting the psychological benefits of exercise.
3. Exercise reduces inflammation
Exercise’s role in reducing inflammation is a significant factor in its positive impact on mental health. Inflammation is the body’s natural immune response to protect against harmful stimuli, such as infections and injuries. However, chronic inflammation can be problematic and contribute to various health issues, including mental health disorders.
Studies have shown that inflammation is closely linked to mental health conditions like anxiety and depression. In individuals with anxiety and depression, there is often an increase in pro-inflammatory cytokines, which are signalling molecules that promote inflammation. These elevated levels of cytokines can lead to persistent low-grade inflammation in the body, which can worsen symptoms of anxiety and depression and impact overall well-being.
Regular exercise has been shown to counteract inflammation and its negative effects on mental health indicating the psychological benefits of exercise. When we engage in physical activity, our bodies release anti-inflammatory molecules that help regulate the immune response. Exercise stimulates the production of anti-inflammatory cytokines, which act as “anti-inflammatory messengers” that mitigate the effects of pro-inflammatory cytokines.
Furthermore, exercise improves the body’s response to oxidative stress, another factor that contributes to inflammation. Physical activity enhances the production of antioxidants, which neutralize free radicals and reduce oxidative stress. By reducing oxidative stress, exercise helps lower inflammation levels in the body, promoting better overall health and well-being.
4. Exercise Improves Your Relationship with Yourself
Exercise also improves self-efficacy, which refers to an individual’s belief in their ability to successfully accomplish tasks and achieve their goals. As individuals engage in regular physical activity and see their progress and improvements, they develop a deep sense of self-confidence and belief in their capabilities.
The setting and achieving of fitness goals, whether it’s completing a challenging workout, increasing the number of reps, or running longer distances, provide concrete evidence of their competence and capacity for growth. This positive reinforcement fosters a “can-do” attitude, empowering individuals to face new challenges with optimism and resilience.
Moreover, overcoming obstacles during exercise, such as pushing through fatigue or surpassing previous limitations, strengthens their belief in their ability to overcome adversity in various aspects of life. The cumulative effect of these accomplishments builds a strong foundation of self-efficacy that extends beyond the track or the gym, influencing how individuals’ approach and navigate challenges, problem-solving, and goal attainment in their daily lives.
Exercise also helps improve body image. Instead of fixating on appearances, exercise shifts the focus to what your body can do. As you develop strength, endurance, and agility, you start to appreciate your body’s capabilities and functionality. This positive shift in perception fosters greater body acceptance and a healthier relationship with your physical self.
Finally, exercise cultivates self-compassion. Through physical activity, you learn to listen to your body’s needs and respond with kindness. Recognizing when to push yourself and when to allow rest and recovery fosters self-compassion and a nurturing attitude towards yourself. This compassionate approach to self-care contributes to improved emotional well-being and mental resilience.
5. Exercise Fosters Connection
Exercise serves as a tool for building various connections that, in turn, contribute to improved mental well-being. Firstly, through group exercise classes, sports teams, or fitness communities, individuals form social connections and a sense of belonging. These shared physical experiences create opportunities for mutual support and meaningful friendships, reducing feelings of loneliness and fostering emotional well-being.
Engaging in outdoor activities, such as hiking or running in nature, fosters a connection with the environment. This connection with nature has a calming and restorative effect, reducing stress and promoting mindfulness. It allows individuals to let go of worries and immerse themselves in the sensory experiences of the outdoors. Spending time in natural environments has been shown to reduce stress, elevate mood, and increase feelings of happiness and contentment.
The mind-body connection is also strengthened through exercise, emphasizing the interdependence of mental and physical health. As individuals engage in various forms of physical activity, they experience a heightened awareness of their body’s sensations and movements. This increased self-awareness is the first step towards strengthening the mind-body connection. Whether it’s feeling the rhythmic movement during a run, the tension in muscles during weightlifting, or the focused breathing during yoga, exercise demands individuals to be present and attuned to their bodily experiences.
These connections contribute to improved mental well-being by fostering a sense of belonging, reducing stress, promoting mindfulness, enhancing self-awareness, and encouraging personal growth. Embracing the connection-building aspect of exercise leads to a more fulfilling and balanced life, ultimately contributing to a happier and healthier state of mind.
Conclusion
In conclusion, exercise is a powerful tool for improving mental health and there are many psychological benefits of exercise. By releasing endorphins, promoting neuroplasticity, reducing inflammation, improving your relationship with yourself, and fostering connection, exercise can help boost mood and fight anxiety and depression. Whether you prefer running, weightlifting, yoga, or another type of physical activity, incorporating regular exercise into your routine can help you get your brain in shape and improve your overall well-being. Brb I’m heading out for a jog now!
