Keep On Moving: Mental Health Benefits Of Exercise

Keep On Moving: Mental Health Benefits Of Exercise

A staggering one in five Americans is affected by mental health conditions. Since 1949, May has been recognized as Mental Health Awareness Month in an effort to break through stigmas and provide resources. Organizations such as Mental Health America (MHA) and The National Alliance On Mental Illness (NAMI) have led the observance reaching millions of people through the media, local events, and film screenings.

MHA states, “When we talk about health, we can’t just focus on heart health, or liver health, or brain health, and not whole health. You have to see the whole person, and make use of the tools and resources that benefit minds and bodies together. That's why this year, our theme is Fitness #4Mind4Body.”

Several studies have shown that exercise and physical activity can be beneficial with regards to preventing or delaying the onset of several different mental disorders. Exercise interventions have been studied in patients with anxiety, mood disorders, and even dementia. Keep in mind breaking a sweat can be helpful as a sole modality or as an adjunct treatment.

Preliminary data suggests that exercise can deliver improved clinical outcomes with regards to mental health. For example, a 2011 Dutch study of more than 7000 adults found that exercise reduced the risk of mood or anxiety in the following three years even when controlling for socioeconomic factors and physical illness (Ten Have M, et al J Psychosom Res 2011)

In substance use disorder, such as nicotine dependence, there is evidence that physical activity, when combined with cognitive behavioral therapy and/or nicotine replacement therapy, can have a complementary benefit on outcomes in smoking cessation. This effect is felt to be related to acute relief of cigarette craving. Such exercise programs are most effective it begun prior to smoking cessation.

High levels of physical activity have been shown to delay onset of dementia. One review concluded that exercise interventions of ALL types are beneficial to slow down cognitive decline (Denkinger et al. Z Gerontol Geriatr 2012). The best effects were seen with moderate intensity exercise for at least 30 minutes five days per week. Improvements in memory and attention appear to be linked to greater exercise adherence.

How exercise improves mental health is not completely understood. There are several possibilities. Working out may improve sleep, a key element to our health often put on the back burner. It is also felt that exercise may improve self esteem and coping ability as well as a decrease sensitivity to anxiety. Additional mechanisms include the possibility that exercise provides an opportunity for social support if done with others. During exercise, levels of chemicals in the brain such a serotonin may increase, while stress hormones and endorphins may change contributing to benefits.

There is no clear evidence in terms of which type of physical activity works best or exactly how much is needed to bring about different effects in terms of mental health. Most studies have focused on aerobic exercise although some research suggests that weight training could also be effective.

Although the physical health benefits of exercise are well researched and understood, further studies are needed to understand the impact of exercise on mental health disorders. Preliminary findings suggest a strong potential for benefit and generally a low risk of harm. If you’re not already involved in a exercise program, there is no better time than now to consider becoming physically more active!