Physical Exercise and Mental Health

We often hear that physical exercise is an important part of a healthy lifestyle. We hear doctors recommend exercising to prevent and fight obesity and cardiovascular diseases. However, physical exercise is also an important part of mental health. In fact, it is an evidence-based intervention that targets the symptoms of depression and anxiety. There is a plethora of research pointing to the beneficial effects of physical exercise on depression and anxiety. The mood benefits are brought on by an increase in blood flow to the brain promoted by exercise, as well as by an impact on the hypothalamic-pituitary-adrenal axis, which regulates the body’s response to stress (Sharma, 2006). The communication between the hypothalamus and the limbic system, which regulates motivation and mood; the amygdala, which produces fear in response to stress; and the hippocampus, which is crucial for memory formation as well as mood and motivation, is likely what mediates the physiological influence (Sharma, 2006). Additionally, exercising promotes an increase in motivation, which is consequently associated with self-efficacy and increased self-esteem. Also, the production of endorphins while exercising leads to a feeling of happiness and a decrease in pain. Moreover, exercising unites people with the same interests and, therefore, promotes a sense of belonging and social interaction.

People who exercise regularly have increased stress resistance, better sleep hygiene, a reduction in anxiety and depression, increased energy, and improved physical health. Moreover, physical activity serves as a mindfulness exercise and distraction. A person can choose from a variety of physical activities they enjoy the most: running, dancing, hiking, biking, yoga, swimming, weight training, playing tennis, etc. The key is to do it regularly. Some people exercise when they “feel like it.” In other words, they engage in sports only when they have a good mood and high enough motivation. However, in order to get the most benefits from exercising, it is important to make it a part of one’s routine and exercise regardless of how one feels mentally or physically. Basically, making exercise a part of the everyday routine prevents stress and reinforces the aforementioned benefits. When an individual suffers from depression and anxiety, combined psychotherapy, medication, and physical exercise can reinforce each other and, therefore, lead to overall improved well-being.