In 2021, the Move Your Mental Health report was released with astounding statistics supporting the healthy connection between exercise and mental health. A review of studies spanning thirty years was conducted, and results show 89% of the studies found a positive link between fitness and mood. The top three types of fitness include general, aerobic, and yoga.
The Center for Disease Control and Prevention (CDC) surveyed over one million people on the topic of exercise and mental health. The study found Americans average nearly 3.5 mental health days every month. These are days where they feel overwhelmed and worsen mental health symptoms such as depression, anxiety, or mood swings. They also found that out of the people who added exercise into their routine, the number of mental health days dropped by 40%.
Exercise is Misunderstood
The word “exercise” seems to bring out negative emotions when making people happy. Over the years, it’s possible that as the country has gained weight, people have become desensitized to the need for exercise. It seems the numerous celebrity exercise boot camps, social media influencers’ live exercise videos, and gym promotions are not working.
One reason may be that the exercises performed in those environments are not appealing to everyone. Some are too difficult to achieve. They are planned, repetitive, monotonous movements.
It’s essential to let everyone know exercise can be fun and can be done anywhere.
Exercise should be replaced with physical activity. If you are increasing your heart rate, you can experience the benefits of exercise, especially mental health benefits. You can do this while cleaning the house, dancing, bicycling, swimming, gardening, sailing, golfing, or other activities.
Exercise for Depression and Anxiety
Over 17 million people have at least one depressive episode a year, making depression the leading cause of disability worldwide. Close to 7 million Americans are affected by anxiety. Those who receive treatment are often given medication as a first line of treatment. Doctors may recommend exercise as a supplement, but that doesn’t mean everyone will follow through. However, they should.
Exercise produces physiological changes in the brain that reduce depression and anxiety. Even for half an hour or less, endorphins are released in the brain when you exercise. Endorphins are “feel-good” chemicals that act as natural pain relievers. They give you a sense of well-being, which is why you often find yourself saying, “I always feel better after I exercise. I should do it more.”
Exercise also improves other mental health disorders, like post-traumatic stress disorder (PTSD), once listed in the Diagnostic and Statistical Manual for Mental Disorders (DSM) as a type of anxiety disorder. PTSD is categorized as a trauma and stressor-related disorder in the latest edition.
Exercise and PTSD
PTSD affects anyone who has experienced a trauma and has not processed the trauma, preventing them from moving forward emotionally. PTSD symptoms can be debilitating, preventing restorative sleep, flashbacks, mood swings, and personality changes.
Exercise can improve PTSD symptoms and is an excellent supplement to counseling. Exercise research has found it helps PTSD by reducing stress and enhancing coping strategies. Exercise enables you to gain a sense of achievement. Yoga, specifically, helps change negative thinking patterns and reduce your time thinking about the trauma.
Exercise for ADHD
The symptoms of ADHD include not staying focused, can’t sit still, having too much energy, and being disorganized. Children with ADHD are often referred to general practitioners for medication to treat ADHD, stimulants that alter the brain’s structure and lead to later addiction problems.
A missing piece could be that schools are consistently decreasing the amount of time children get to exercise and release energy at school. Shorter recesses and eliminating gym classes are happening everywhere.
During exercise, as well as releasing endorphins, the brain releases dopamine and norepinephrine, two chemicals that make you feel good and improve executive functions like paying attention, multitasking, memory, and organization.
Exercise and Sleep for Mental Health
Sleep is a powerful tool. Getting quality sleep has positive effects on mental health. It improves memory, concentration, boosts mood, allows physical healing, and increases energy levels. Poor sleep leads to poor psychological and physical fitness, resulting in diseases if left untreated.
Exercise helps regulate sleep patterns, even if you get only a few minutes a day. Yoga could be practiced before bed to relax your mind and body and prepare it for uninterrupted sleep.
The brain cycles through stages during sleep, which is essential to physical and mental recovery. In the REM stage, memories and emotions are processed. If interrupted, your brain cannot process emotions, leaving them to influence your mood.
Social Exercise for Mental Health
Research shows team sports or group activities improve mental health by at least 26%, according to one study. The reasons are that social support and connecting with others enhance your mood. Lack of social support is linked to depression, anxiety, and suicidal thoughts.
Many group exercise activities are an opportunity to have fun. Feel-good chemicals are released in the brain that boost mental health when having fun.
You may be wondering how much exercise, solo or group, is needed to benefit mental health. One study provides answers.
How Much Exercise is Needed?
The CDC survey of over one million people mentioned previously also studied the time it takes to get the most considerable brain boost from exercise. They found that more exercise does not lead to more significant benefits. Interestingly, exercising seven days a week with no breaks is linked to poorer mental health.
Between 30 and 60 minutes of exercise, three to five times a week is found to be the right amount for mental health improvements. But if you feel up to more, go for it.
In conclusion, whether you have mild, moderate, or severe symptoms of a mental illness, exercise can help. There are physical, psychological, and social mechanisms occurring when exercising that boost your mood. You can start experiencing a mental health boost today by exercising, even if for just a few minutes.