The Impact of Exercise on Mental Health
“Come on, you are only feeling low because you are stuck at home with a fracture”, said a frustrated Naveen. “No, I feel bored because I am stuck at home, but I feel depressed because I am not exercising”, cried Varsha.
On the other side of town, Rahul was being dragged by his friends for a stress buster before his upcoming 12th grade exams. He was worried he would get in trouble for partying but was pleasantly surprised that his friends were taking him to a gym!
You may also be surprised to learn that Varsha and Rahul’s friends are both right! Everyone knows that exercising is an important part of healthy living, but very few realise its impact on mental well-being! The result of an extensive experiment comprising 1039 trials with 128,119 participants was published in the British Journal of Sports Medicine [1]. Based on its 97 recommendations, it’s very clear that physical activity has a positive effect on mental health.
Exercise and Depression
As many as one in 20 Indians are coping with depression and they can now get ready to add exercise to their coping toolkit! Chan School of Public Health [2] recommends just 15 minutes of running a day to reduce the risk of depression by 26%. Their tests also found a higher positive impact if the person was already suffering from depression and found regular workouts also helped prevent relapses.
Many mental health practitioners note that drugs can take longer to take effect in relieving the symptoms of depression. Therefore, they supplement with exercising, which stimulates faster response for quicker relief.
In cases of depression induced by age-related health issues like diabetes or heart problems, exercising has been proven [3] to help with both the disease and depression. In an experiment conducted on 156 patients over the age of 50, who had both heart disease and depression, exercise combined with medication provided the fastest initial benefit. Patients receiving only exercise showed similar or lower depression levels than those receiving only medication. Doctors can therefore consider exercise as a viable alternative to prescribing antidepressants, like Sertraline.
Where is the Proof?
For those who think that experiments cannot be proof, rest assured that there is strong scientific backing to this claim. People who suffer from depression have lower levels of Noradrenaline, also known as the ‘Fight or flight’ hormone and Dopamine, also known as the ‘feel-good’ hormone.
Noradrenaline allows neural signals to be sent to the brain quickly for a response and if its levels are low, people feel lethargic and unmotivated. Dopamine reduces the amount of nervous “noise” from reaching the brain, thereby preventing unwanted thoughts. Even 30 minutes of exercising can produce more Noradrenaline and Dopamine [4], which can stay in your system for up to 8 to 12 hours.
Not only that, but researchers have also found that exercise increases the production of Serotonin, the ‘happy hormone’ and promotes the growth of the Hippocampus in your brain, which helps in learning and making memories.
What Else Can Exercise Help With?
Exercise is no one-trick pony! When it comes to mental health, it does cover a whole host of different ailments.
Exercise has been shown to help prevent young adults at risk of schizophrenia from developing the condition. Scans of people with schizophrenia have shown differences in their brain lobes. Researchers think physical activity may be the cause of these favourable outcomes because it regulates brain growth.
A study [5] with 206 university students diagnosed with ADHD found daily exercise helped them manage their symptoms better. Physical activity regulates dopamine levels and helps ADHD patients pay attention, organise time and multitask better.
Jasper Smits, Co-Director of Anxiety Research at Southern Methodist University, experimented on 60 volunteers by simulating PTSD triggering conditions like faster heart rate, heavy sweating etc. He found that volunteers who exercised were able to withstand the triggers better. He says it could be because exercise may be like exposure treatment – “People learn to associate the symptoms with safety instead of danger”.
Exercise also gives higher self-esteem, regulates sleep patterns, promotes stronger resilience, creates more energy… the list is endless.
B…but how do I start?
People with mental health issues already are dealing with low motivation, and low energy levels to start a new exercise regimen. Some are in pain or overwhelmed with task management that adding another task may seem impossible. A few of these tips could help you get started –
Baby Steps – Tell yourself that all you need to do is a 5-minute walk each day or 3 push-ups that you choose to do, not somebody forcing you. After a week of 5-minute walk, increase it to 10 minutes and so on.
Find Your High – Find a time when your energy levels are high. If you are already tired, exercise might be the last thing on your mind.
Do Your Thing – Exercising isn’t just about pumping iron. It could also be Zumba to your music, a lap or two of swimming or moving to Tai chi. Find what you love and start with that.
Don’t Follow the Fad – You don’t need skin tights or leotards to work out. Wear what you are comfortable in, what is easier for you to move about.
Reward Yourself – At every milestone, reward yourself. It could be a piece of chocolate or that new electronics you’ve been eyeing all this while. Positive reinforcements will help your mind correlate exercise with happy thoughts.
Be Kind to Yourself – It's natural to slip up and miss your workout plans here and there. Forgive yourselves and move on.
Find Your Sweet Spot – You do not need to spend hours and hours to get its benefits. You just need to work out as much as it takes to stretch your muscles out of their comfort zone. If you push yourself too much into pain, you will associate with it negatively.
Talk to Your Therapist
While it's very promising to see the results of a good workout, it should also be noted that if you exercise strenuously and then stop, it can give you withdrawal symptoms. So, speak to your therapist before starting a new routine to see if it's for you or contact me to pace yourself the right way!
Keep moving and keep smiling!
References
[1] - https://neurosciencenews.com/exercise-mental-health-22566/
[2] - https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
[3] - https://www.apa.org/monitor/2011/12/exercise
[5] - https://www.healthline.com/health/fitness/adhd-and-exercise#exercise-and-adhd
