Exercise improves mental health outcomes, how so?
Exercise is not just a path to physical fitness; it’s a journey towards mental clarity and emotional resilience. As we strengthen our bodies, we fortify our minds, creating a harmony that elevates our overall well-being.
It is estimated that approximately 280 million people worldwide suffer from depression. Physical activity, regardless of its quantity, has been proven to have health benefits for both physical and mental health. It is reported that in comparison to individuals who engage in no physical activity, adults who sit less and engage in any amount of moderate- or vigorous-intensity physical activity reap some health benefits (1). The World Health Organization and Centres for Disease Control suggest the following as a guideline for adults to achieve optimal overall health benefits – Adults aged between 18-64 years, should participate in at least 150 minutes of moderate-intensity aerobic physical activity per week.
Physical exercise such as mind-body exercise (yoga and tai-chi) (2,3), resistance exercise (4) and aerobic exercise (5) have anxiolytic effects (the ability to reduce levels of anxiety). Exercise has traditionally been regarded as a critical aspect of physical health, but its influence on mental health is equally substantial. Engaging in regular physical activity can yield a profound impact on an adult’s psychological and emotional state, leading to a variety of mental health benefits. Regular exercise has been found to be an effective way to reduce symptoms of depression and anxiety, and it has been referred to as a “stress vaccine” due to its ability to protect against the negative impacts of life stress. Studies have shown that exercise is more effective than control groups in alleviating symptoms of depression and anxiety, with participants experiencing improved mood, decreased feelings of anxiety, and enhanced overall well-being (6–8).
Physical activity is typically defined as a planned, structured, and recurrent movement of the body that aims to enhance or maintain physical health. Exercise is believed to aid cognitive function and flexibility and has been shown to reduce symptoms of depression and anxiety. This is achieved through a process called neurogenesis, where new nerve cells and neurons are generated in the hippocampus of the brain. Exercise can also serve as a mood booster, as it triggers the release of endorphins and serotonin in the brain, leading to a sense of well-being (9).
Regular physical activity presents a range of health benefits such as:
- Improved sleep
- Better endurance, energy boost
- A sense of achievement
- A healthy appetite
- Stress relief, less tension, and mental fatigue
- Improvement in mood, less anger or frustration
- Focus on life and motivation
- Increased energy and stamina
- Reduced tiredness that can increase mental alertness
- Weight reduction
- Reduced cholesterol and improved cardiovascular fitness
- Better social life
- Having fun
The mental health benefits of exercise appear to be applicable across a wide range of populations. Individuals with pre-existing mental health conditions, such as depression, anxiety, or trauma-related disorders, have been found to experience significant improvements in their symptoms through regular physical activity (10). Older adults, who may face unique mental health challenges related to aging, can also benefit from exercise, with studies showing that physical activity can enhance cognitive function, reduce the risk of dementia, and improve overall well-being (11).
Beyond its direct impact on mental health conditions, exercise also promotes general psychological well-being. Studies have shown that exercise can enhance self-esteem, self-efficacy, and physical self-concept. This may be due to the sense of accomplishment and mastery that individuals experience through their physical achievements, as well as the positive changes they observe in their physical appearance and capabilities. Additionally, exercise has been linked to improved cognitive function, including enhanced memory, attention, and executive function (12). This is particularly relevant for adults, as maintaining cognitive health and preventing age-related cognitive decline is a significant concern (6). While physical activity offers many benefits for mental health, this does extend beyond the individual level. In particular, group exercise activities, team sports, or exercise classes, assist with social interaction, and the feeling of fostering a sense of community and belonging. This is especially beneficial for adults who may experience social isolation or loneliness, which can have detrimental effects on mental health (13).
It cannot be left unsaid that the benefits of exercise far outweigh inactive lifestyles, as exercise can be easily accessible. Sport, physical activity and exercise can vary in terms of being individual, partner and team sports; contact and non-contact sports; or their emphasis on strategy, chance and physical skills. Consequently, sport (inclusive of physical activity and exercise) is not a homogenous, standardized product, or experience – meaning that their experience thereof is unique to every individual. This means that the path of fulfilment through sport and exercise is wide enough for everyone, who wishes to explore this domain of physical activity. Complete creativity and freedom of movement is accounted for and allowed through exercise and sport. The best part about physical activity and exercise is that it provides a break from the demands of daily life. Exercise presents a goal to aim for and a sense of purpose through exploiting movements in each component of fitness. We are currently spoilt for choice with the freedom to choose the any type of exercise most desired – whether through gaming, virtual reality, gym classes, sport codes, trampoline parks, obstacle courses, and running, swimming and cycling events. From the published literature available to us at present, it can be concluded that physical activity and exercise has the ability to improve mental wellbeing.
For more evidence-based articles and information related to training, exercise and sports science, check out Research Digest by the Sports Science Institute of South Africa (SSISA)
by Warren Lucas
Research Consultant – Sports Science Institute of South Africa (SSISA
References:
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- Birdee GS, Ayala SG, Wallston KA. Cross-sectional analysis of health-related quality of life and elements of yoga practice. BMC Complement Altern Med. 2017 Jan 31;17(1).
- Xu S, Baker JS, Ren F. The positive role of tai chi in responding to the covid-19 pandemic. Int J Environ Res Public Health. 2021 Jul 2;18(14).
- Strickland JC, Smith MA. The anxiolytic effects of resistance exercise. Vol. 5, Frontiers in Psychology. Frontiers Research Foundation; 2014.
- Xie Y, Wu Z, Sun L, Zhou L, Wang G, Xiao L, et al. The Effects and Mechanisms of Exercise on the Treatment of Depression. Vol. 12, Frontiers in Psychiatry. Frontiers Media S.A.; 2021.
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- López-Torres Hidalgo J, Sotos JR, Salmerón LA, Gras CB, Rosa MC, Escobar Rabadán F, et al. Effectiveness of physical exercise in older adults with mild to moderate depression. Ann Fam Med. 2021 Jul 1;19(4):302–9.
- Brown DMY, Bray SR. Acute effects of continuous and high-intensity interval exercise on executive function. J Appl Biobehav Res. 2018 Sep 1;23(3). 13. Wheeler AJ, Roennfeldt H, Slattery M, Krinks R, Stewart V. Codesigned recommendations for increasing engagement in structured physical activity for people with serious mental health problems in Australia. Health Soc Care Community. 2018 Nov 1;26(6):860–70.
