Move for Your Mind: The Relationship Between Exercise and Mental Health

At STIA it is important to us to consider a holistic approach to supporting a person’s mental health. A holistic approach to mental health care recognizes that mental well-being is deeply interconnected with physical, emotional, and social health. Rather than focusing solely on managing symptoms, it emphasizes understanding the individual as a whole, considering factors like lifestyle, relationships, and environment. One key aspect sometimes overlooked in this approach is the powerful link between physical activity and mental health. In this month’s blog, we’ll explore the role exercise plays in supporting our mental health.

 The Psychological Benefits of Exercise

Mood Enhancement:

One of the most immediate and noticeable effects of exercise on mental health is its ability to boost our mood. During physical activity, the brain releases chemicals such as endorphins, serotonin, and dopamine—often referred to as the "feel-good" chemicals. These neurotransmitters help reduce pain and stress while improving our mood. You may have heard people’s experience of "runner's high," which can last long after exercise is completed.

Reduction of Anxiety and Depression:

Numerous studies have demonstrated that regular exercise can reduce the severity of anxiety and depressive symptoms. Physical activity appears to work similarly to antidepressants in terms of altering brain chemistry, particularly by boosting serotonin levels. Exercise serves as a natural form of stress relief, helping us to focus on the physical sensations of our body instead of our anxious thoughts. The rhythmic nature of certain types of exercise, like running, swimming, or cycling, can have a meditative effect, promoting relaxation and reducing the cognitive symptoms of anxiety. Additionally, exercise can help break the cycle of depression, where reduced activity often leads to feelings of low motivation, lethargy, and hopelessness. By increasing physical activity, we effectively reverse this cycle by increasing energy levels, motivation, and building hope.

Improved Cognitive Function:

Regular physical activity doesn't just protect our brain from the negative effects of stress and low mood; it actively enhances cognitive function. Studies suggest that exercise improves memory, attention, and problem-solving skills by promoting better blood flow to the brain. In particular, aerobic activities like walking, jogging, or dancing have been linked to an increase volume in the hippocampus, the area of the brain responsible for memory and learning. Exercise can also help reduce cognitive decline in older adults, potentially reducing the risk of developing neurodegenerative diseases such as Alzheimer’s and dementia. 

Better Sleep Quality

Engaging in physical activity helps regulate the body’s internal clock, or circadian rhythm, making it easier to fall asleep and enjoy deeper, more restorative sleep. Improved sleep quality, in turn, helps stabilise our mood and reduce feelings of irritability and stress.

Mental Health's Influence on Physical Activity 

While the benefits of exercise on mental health are well-documented, it’s also important to acknowledge how our well-being can influence motivation and ability to engage in physical activity. If we experience poor mental health we can often find it challenging to exercise consistently. Conditions such as depression can reduce energy and motivation, while anxiety might make it harder for us to attend public gyms or exercise in social environments. However, when mental health is stable, the likelihood of maintaining a regular exercise routine increases.

Enhanced Motivation

 If we have good mental health, we are better equipped to handle the challenges that come with maintaining a regular exercise routine. We are also more likely to set and achieve fitness goals, stay committed, and view exercise as an enjoyable and rewarding part of our daily lives rather than a chore.

 Improved Self-Esteem and Body Image

 Positive mental health can also foster a healthier relationship with our body and self-image. If we have better mental well-being, we tend to exercise for reasons beyond appearance—such as stress relief, social interaction, or the joy of physical activity itself—leading to more sustainable fitness habits. Exercise also has the potential to boost self-esteem by offering a sense of accomplishment, whether it’s through achieving new personal bests or feeling stronger over time.

The relationship between exercise and mental health is one of mutual reinforcement. Regular exercise supports mental health, reducing symptoms of low mood and stress, enhancing cognitive function, and improving sleep. Simultaneously, maintaining good mental health enables us to exercise more consistently and find more enjoyment and motivation from physical activity.

Incorporating exercise into daily life doesn’t need to be complex. Simple activities like walking, yoga, swimming, or even dancing can provide significant mental health benefits. Likewise, taking care of mental well-being through mindfulness, therapy, or stress-management techniques can pave the way for a more active and physically engaged life. Ultimately, nurturing both body and mind creates a cycle of health that benefits every aspect of well-being.

While exercise offers significant mental health benefits, it’s important to recognize that it cannot address all mental health needs on its own. It is important we also receive psychological support to address deeper emotional, psychological, or trauma-related issues. Balancing physical activity with professional mental health support ensures that our approach to improving our wellbeing is holistic.

References:

Frontiers Media SA. (2023). The impact of exercise on mental health during the COVID-19 pandemic: a systematic review and meta-analysis. Frontiers in Psychology. doi:10.3389/fpsyg.2023.01234.

Harvard Health Publishing. (2023). Regular physical activity can boost mood. Harvard Health. Retrieved from https://www.health.harvard.edu [accessed through: Harvard Health, 2023].

Lovell, G. P., El Ansari, W., & Parker, J. K. (2023). The impact of sports participation on mental health and social outcomes in adults: a systematic review and the ‘Mental Health through Sport’ conceptual model. Systematic Reviews, 12(6), 112-119. https://doi.org/10.1186/s13643-021-01742-z.