For a lot of us, exercise is something that we associate with gaining physical strength, toning up and getting fitter, and while all of the above are important for our health, what about the effects of exercise on one of our largest organs- the brain? It is well documented that frequent exercise and the ability to help manage stress, anxiety and depression go hand in hand. But do we understand just why this is?
Why is exercise good for mental health?
The most remarkable benefit that physical exercise offers for our mental health is the release of endorphins- these are known as ‘the feel-good’ brain chemicals. Endorphins have the ability to relieve pain and stress in the mind and give us an overarching feeling of enjoyment during and after exercise. Endorphins are one of many neurotransmitters in our brain that determine how we feel and think about certain situations (it’s also why you associate exercising with feeling good, which for most of us out-weighs it’s challenges). Remember all those classes where we pushed you through gruelling plank series, and yet you still left smiling and feeling uplifted, and came back for more – that’s what I’m talking about! Once stimulated, endorphins trigger the release of happy and energising chemicals such as dopamine, serotonin and adrenaline. These help to push us through exercise and also improve our mood. In fact serotonin happens to be the chemical that most antidepressants target and exercise is proven to increase the rate at which serotonin is fired around the brain. It also enhances the amount of tryptophan in the brain which is used to create serotonin. So you could say exercise is a “natural” anti-depressant!
Here are some other ways in which exercise and mental health collaborate to provide lasting benefits:
Training the brain – In addition to encouraging the brain to release positive chemicals, exercise has also been shown to increase the size of our hippocampus- this is the part of the brain responsible for memory. Exercise also supports the development of nerve cells which in turn protects our minds from injury and mental illness.
Energy – Perhaps my favourite benefit of exercise and in some cases the hardest to understand. We will all be familiar with taking a break from exercise and returning to it only to find it ‘energy sapping’. This is normal but when we commit to regular exercise routines, it can improve our energy levels, positively impacting on the rest of our day and week. Having battled with chronic fatigue syndrome myself, protecting my energy and knowing when to push myself through the barrier has been essential to managing this draining condition and I have found that engaging in regular and different types of exercise including walking, pilates, yoga and running, alongside managing stresses and focusing on nutrition and sleep, have been pertinent to boosting my physical and mental well-being.
Pain management – As our team of Physiotherapists will fully acknowledge, persistent pain within our bodies (usually referred to as chronic pain) both negatively impacts and is impacted by our mental state. Ongoing pain can even trigger feelings of worthlessness and negativity. This negative and inter-linked spiral can be broken by introducing suitable and small amounts of exercise which can be gradually progressed as targets and goals are met. It’s always fulfilling to see our clients gradually get back to their favourite exercise whilst their physical symptoms reduce and in turn we can see, hear and feel tones of positivity radiating from them- we embrace those moments!
Achieving goals – Exercise is a great way for us to channel our focus, allowing us to set personal goals, whether you’re aiming to run a mile more, progress onto a full plank or press up or increase to the next weight or reformer spring. Setting, working towards and reaching these milestones provides us all with feelings of accomplishment and self-worth, which can help us feel happier and boost our self esteem. As a pilates teacher and physio, one of the things I really enjoy doing and like to focus on is my client achievements. I will always acknowledge these progressions within class or rehab because it’s important to recognise and celebrate these positive changes.
Weight management – Exercise helps us to maintain a healthy weight, build strong muscles, increase mobility and condition our cardio and vascular systems. Exercise helps us to feel more comfortable and confident about our bodies and allows us to embrace the great things that our bodies are able to do. It also helps us to select healthier dietary choices, wanting to fuel and re-fuel ourselves with a focus on optimal nourishment.
Companionship and distraction – Many forms of exercise encourage a sense of community, encouraging you to interact with those around you. As a result, exercise is a great way to overcome feelings of loneliness or isolation, to connect with people with the same focus as you and even establish new friendships. Equally group activity can offer a distraction from any negative thoughts and discomfort.
Re-setting – We all experience times of frustration, stress and perhaps anger. Exercise is a great outlet to help manage and mitigate those feelings, allowing us to stimulate those feel good chemicals and in turn not allow those negative feelings to affect our health and personal relationships.
How much exercise is needed to achieve these mental health benefits?
For adults (ages 19-64) 150 minutes of moderate activity is recommended every week, with at least 2 sessions focused on strength training. At Four Sides, our Pilates and Strength & Conditioning classes offer these strength benefits, so just 2 classes a week would tick off both of the required strength sessions and count for 120 of your 150 minutes! For anyone that’s been ‘out of action’ for a while with regards to exercising, the idea of resuming activity can often be daunting. But it’s important to remember that any exercise at all is a positive step forward for both body and mind and can still positively impact your mood.
Concluding thoughts…
I hope this has been an insightful read for you and that you will take away something positive going forwards. I look forward to continuing to assist you all with building a healthy relationship with your body and mind.