The effects of exercise on mental health, mood and cognitive function

The physical health benefits of exercise are well-established. Regular exercise is associated with lower risk of cardiovascular disease, diabetes, cancer, and obesity, and improved musculoskeletal health (Chekroud, 2018; Peluso & De Andrade, 2005). These benefits have led to recommendations of at least 30 minutes of physical activity three to five times a week to improve and maintain physical health. More recently, psychological research has explored the effects of exercise in improving mental health, mood, and cognitive function and found that even short exercise sessions lead to improvements in mental health (Anderson & Brice, 2011).

Benefits of exercise for mental health

Exercise has been found to reduce stress, enhance body image and self-esteem, and reduce symptoms of mental health disorders such as anxiety and depression (Anderson & Brice, 2011; Morgan, Parker, Alvarez-Jimenez & Jorm, 2013).

· Stress reduction - Exercise serves as a natural stress reliever, stimulating the release of endorphins, the body's natural mood lifters (Mikkelson et al., 2017). Regular exercise can improve your ability to cope with stress, thereby reducing the risk of anxiety and depression.

· Anxiety management - Physical activity has been shown to reduce anxiety symptoms, providing individuals with a non-pharmacological approach to anxiety management (Mikkelson et al., 2017; Morgan et al., 2013). Exercise promotes relaxation by lowering muscle tension, promoting deep breathing, and reducing excessive worry.

· Depression alleviation - The antidepressant effects of exercise are well-documented. It increases the production of neurotransmitters like serotonin, norepinephrine, and dopamine, which play a crucial role in mood regulation (Ellemberg & St-Louis-Deschenes, 2010; Mikkelson et al., 2017). Exercise has been shown to be as effective as some antidepressant medications and psychotherapy in alleviating symptoms of depression (Hearing et al., 2016).

· Enhanced self-esteem - Engaging in regular exercise enhances self-esteem and self-efficacy (Wipfli et al., 2011). As individuals achieve their fitness goals, they often experience a sense of accomplishment and self-worth, which can counteract negative thought patterns and improve overall mental health (Peluso & De Andrade, 2005).

These positive effects of exercise have been found to apply for various types of exercise, durations, and intensities, with a single exercise session lifting mood and reducing anxiety symptoms for hours afterwards (Mikkelson et al., 2017). As a result, exercise has been suggested as a treatment option for mild depression and anxiety symptoms, and is frequently included in treatment plans for various psychological disorders (Wipfli, Landers, Nagoshi & Ringenbach, 2011).

Benefits of exercise for mood

Exercise is a powerful mood enhancer. It promotes feelings of happiness and relaxation while reducing irritability and anger (Peluso & De Andrade, 2005). This emotional boost can be immediate and persist for several hours after just a brief exercise session (Mikkelson et al., 2017; Peluso & De Andrade, 2005).

Regular exercise also improves sleep quality and duration (Hearing et al., 2016). Better sleep patterns, in turn, contribute to a more stable and positive mood. Sleep disturbances are also common in many mood disorders, such as depression, and exercise can help to improve sleep quality and reduce insomnia for sufferers of these disorders (Hearing et al., 2016).

Benefits of exercise for cognitive function

Exercise is known to improve cognitive function, including executive control, working memory, attention, and processing speed (Ploughman, 2008). Improvements in cognitive function are especially apparent for children and the elderly, and exercise has been found to alleviate some of the symptoms of neurodegenerative disorders such as Alzheimer’s disease and Parkinson’s disease (Audiffren & André, 2019; Deslandes et al., 2009; Ellemberg & St-Louis-Deschenes, 2010).

· Cognitive enhancement - Physical activity has a profound impact on cognitive function. Studies have shown that individuals who engage in regular exercise demonstrate better problem-solving skills, creativity, and higher levels of academic achievement (Ploughman, 2008).

· Neuroplasticity - Exercise enhances neuroplasticity, the brain's ability to rewire itself and form new neural connections (Ploughman, 2008). Exercise increases the release of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of brain cells (Audiffren & André, 2019; Ploughman, 2008).

· Neuroprotective factors - Exercise protects against declines in memory and cognition associated with normal ageing and neurodegenerative diseases (Barnes, 2015; Deslandes et al., 2009; Ploughman, 2008). It has also been associated with an increase in brain volume in areas associated with executive functions (Ploughman, 2008).

Physiological mechanisms behind exercise benefits

There have been a number of physiological and biological mechanisms proposed through which exercise exerts its psychological effects. These include an influence on neurotransmitter systems, neurotrophic effects, and the release of hormones and neurochemicals (Mikkelson et al., 2017).

Neurotransmitter regulation - Exercise influences the production and regulation of neurotransmitters such as serotonin, which plays a crucial role in mood regulation (Mikkelson et al., 2017; Wipfli et al., 2011). These changes contribute to the alleviation of mood disorders.

Neurogenesis and brain-derived neurotrophic factor - Exercise stimulates neurogenesis, the formation of new brain cells, and increases the release of BDNF, promoting brain health and cognitive function (Audiffren & André, 2019).

Stress reduction - Exercise reduces cortisol, the stress hormone, while promoting the release of endorphins and other neurochemicals responsible for relaxation (Mikkelson et al., 2017). This reduces feelings of stress and alleviates anxiety symptoms.

Seven easy ways to enjoy the mental health benefits of exercise

Incorporating regular exercise into your routine for mental health doesn't necessarily require a gym membership or intense workouts. Here are seven practical ways to exercise for your mental wellbeing:

1. Active Commuting: If possible, consider walking or biking to work or using public transportation that involves walking to stations. This can be an efficient way to incorporate exercise into your daily routine without needing to set aside specific time for workouts.

2. Volunteering for Active Tasks: Volunteer for activities that involve physical movement, such as cleaning up a local park, participating in charity walks, or helping out at community events. Volunteering fosters a sense of purpose and community, and the physical activity involved contributes to better mental well-being.

3. Active Social Gatherings: Plan social activities that involve physical activity. This could be a friendly game of frisbee, a group yoga session, or a walk in the park with friends. Combining social interaction with physical activity can be a powerful mood booster.

4. Mall Walking: On bad weather days or if you prefer indoor spaces, consider mall walking. Many shopping malls open early for walkers. You can get your steps in while window shopping or socializing with friends.

5. Household Chores: Household chores like vacuuming, mopping, and gardening can provide low-intensity exercise. The physical activity involved in these tasks can help improve your mental health while also keeping your living space tidy.

6. Gardening: Gardening is a physical activity that connects you with nature. The act of tending to plants, digging, weeding, and being outdoors can have a calming and grounding effect on your mind.

7. Mindful Movement: Mindful practices like tai chi or qigong combine slow, deliberate movements with focused breathing. These practices promote relaxation, balance, and mental clarity.

Remember that the key to enjoying the mental health benefits of exercise is consistency. Find an activity that you enjoy and can realistically incorporate into your routine. Start slowly, set achievable goals, and gradually increase the intensity and duration of your workouts.

References

Anderson, R. J., & Brice, S. (2011). The mood-enhancing benefits of exercise: Memory biases augment the effect. Psychology of Sport and Exercise, 12(2), 79-82.

Audiffren, M., & André, N. (2019). The exercise–cognition relationship: A virtuous circle. Journal of Sport and Health Science, 8(4), 339-347.

Barnes, J. N. (2015). Exercise, cognitive function, and aging. Advances in physiology education, 39(2), 55-62.

Chekroud, S. R., Gueorguieva, R., Zheutlin, A. B., Paulus, M., Krumholz, H. M., Krystal, J. H., & Chekroud, A. M. (2018). Association between physical exercise and mental health in 1· 2 million individuals in the USA between 2011 and 2015: a cross-sectional study. The lancet psychiatry, 5(9), 739-746.

Deslandes, A., Moraes, H., Ferreira, C., Veiga, H., Silveira, H., Mouta, R., ... & Laks, J. (2009). Exercise and mental health: many reasons to move. Neuropsychobiology, 59(4), 191-198.

Ellemberg, D., & St-Louis-Deschênes, M. (2010). The effect of acute physical exercise on cognitive function during development. Psychology of Sport and exercise, 11(2), 122-126.

Hearing, C. M., Chang, W. C., Szuhany, K. L., Deckersbach, T., Nierenberg, A. A., & Sylvia, L. G. (2016). Physical exercise for treatment of mood disorders: a critical review. Current behavioral neuroscience reports, 3, 350-359.

Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48-56.

Morgan, A. J., Parker, A. G., Alvarez-Jimenez, M., & Jorm, A. F. (2013). Exercise and mental health: an exercise and sports science Australia commissioned review. Journal of Exercise Physiology Online, 16(4).

Peluso, M. A. M., & De Andrade, L. H. S. G. (2005). Physical activity and mental health: the association between exercise and mood. Clinics, 60(1), 61-70.

Ploughman, M. (2008). Exercise is brain food: the effects of physical activity on cognitive function. Developmental neurorehabilitation, 11(3), 236-240.

Wipfli, B., Landers, D., Nagoshi, C., & Ringenbach, S. (2011). An examination of serotonin and psychological variables in the relationship between exercise and mental health. Scandinavian journal of medicine & science in sports, 21(3), 474-481.