Take a moment to consider why people exercise. What did you think of first? Most people tend to think of some physical benefit, such as to “look good”, be more fit, etc. Have you ever thought about the psychological benefits of exercise? The improvements in mental health are no longer considered a secondary benefit to exercise. In fact, the impact of exercise on our mental health is both acute and chronic. Just one bout of exercise can yield immediate benefits, and consistent exercise can lead to long-term benefits on our mental health.

It’s no secret that mental health issues are prevalent in the United States. It has been estimated that 20-25% of adults suffer from some diagnosable form of mental health problem every year, including severe and disabling mental disorders (e.g. major depression, bipolar disorder). This translates to approximately 44 million people. While exercise is not considered a traditional preventative and treatment to mental health issues, research has shown that it may play a successful role in mild/moderate or severe cases. There is an association between lack of physical activity and mental illness, specifically depression and anxiety. In other words, those who are less active/sedentary are at greater risk for depression and anxiety than those who are more active. Some scientists have suggested that the decline in physical activity in industrialized nations such as ours, is largely responsible for the increase in mental health issues.

Exercise has also been shown to be as effective as traditional treatments, such as relaxation and psychotherapy, and in some cases, as effective as medication. One meta-analysis, which included data from 80 studies on clinical depression, resulted in decreased depression, yielding an effect size of 0.53. This means that depression is reduced “fairly sizably” as a result of some sort of exercise. The reduction of depression was true no matter the age, gender, or severity of depression in the participants, and both acute bouts and long-term exercise regimens had a similar impact. Similar results have also been seen in research on anxiety. All ages and both genders can have beneficial emotional effects due to exercise.

While all people may not be diagnosed with depression and/or anxiety in their lifetime, there is no doubt that all people deal with stress and emotions on a daily basis. Stress can be defined as what we experience when we face challenges in our lives. When we experience a stressor, the body produces a cascade of immediate physiological changes to help us deal with the stressor, which is referred to as the “fight-or-flight” response. The hypothalamus in the brain sends a signal to the adrenal glands to release several hormones, including the catecholamines, epinephrine and norepinephrine, and cortisol. The catecholamines are responsible for increasing heart rate, blood pressure, opening airways in our lungs, and increasing circulation to muscles. Cortisol affects our metabolism and our ability to use available blood sugar, as well as protein, fat, and carbohydrates. Eventually the body will return to its normal state once the stressor is resolved, however if it remains unresolved, one may experience strain, worry, cynicism, or difficulty sleeping. Prolonged and chronic stress with no resolution will result in significant strain and may cause fatigue, weight gain, impaired cognition, heart disease, type 2 diabetes, and numerous stress-related disorders, including anxiety and depression. Research on the relationship between stress and exercise has shown that more fit individuals have a sizably smaller stress response than unfit individuals. This is the case after acute bouts and long-term exercise regimens. Emotional well being can be characterized by a greater amount of positive affect than negative, along with favorable thoughts such as satisfaction with life. Exercise has shown to positively affect emotional well being by increasing positive emotions such as energy and vigor, while decreasing negative emotions such as stress, anxiety, and depression. Research has also shown improvements in self-confidence, self-esteem, and cognitive function.

There has been much discussion and research on the frequency, intensity, duration, and type of exercise that should be performed to optimize mental health. While single studies tend to focus on one aspect of mental health, the overall conclusion for all mental health issues is this: even some exercise is better than none! No matter the exercise regimen, exercise proved to show some benefit on an array of mental health issues, from depression and anxiety to coping with stress and emotional well being. No matter what your reasons are for exercising, design your program to best fit your schedule and make it enjoyable.  When your program is best designed to fit your individual preferences, you will be more consistent and reap the benefits of exercise, both physically and mentally.

Meagan Overman, MS, is a Clinical Exercise Physiologist at Vidant Wellness Center and can be reached at (252) 975-4236.