Why Exercise Is Good for Your Mental Health

What is the connection between physical and mental health?

Your mental and physical health are closely linked. The condition of your mental well-being can have a big influence on your physical health, whether for better or worse. Would you attempt to improve your mental health if you knew that your emotional health had this much impact on your general wellness? Depression is one of the most common medical issues resulting from stress and poor mental wellbeing. Positive mental well-being may aid in the prevention of illnesses such as heart attacks and strokes by maintaining a healthy mind.

One study found, “There is a strong link between mental health and physical health”. After analyzing the direct and indirect effects on mental health from physical health, they looked at data from 10,693 individuals aged 50 years and over from six waves (2002–2012) of the English Longitudinal Study of Ageing and found “significant direct and indirect effects for both forms of health, with indirect effects explaining 10% of the effect of past mental health on physical health and 8% of the effect of past physical health on mental health. Physical activity is the largest contributor to the indirect effects. There are stronger indirect effects for males in mental health (9.9%) and for older age groups in mental health (13.6%) and in physical health (12.6%).”

How can physical activity help anxiety and depression?

Although working out when you feel anxious or depressed doesn’t seem like the answer, it absolutely is! Finding the motivation to exercise can make a huge difference in your overall health. Exercise can not only prevent several health conditions such as high blood pressure, diabetes, and more, but it can also help with mental health conditions such as depression and anxiety and improve your overall mood as well.

So how exactly does exercise help?

Exercising regularly can help your mental health state by…

• Releasing endorphins – “your feel” good brain chemicals that enhance your sense of well being
• Relieve stress – clears your mind and allows you to break free from negative thoughts that are affecting your mental health
• Gives you Confidence – by accomplishing your exercise goals, you’ll find a sense of purpose and accomplishment that will allow you to feel good about yourself and carry yourself better in social situations.
• Learning how to Manage – by teaching yourself and getting in the habit of coping with your depression or anxiety in a healthy way, you grow as a person and feel better internally.

Psychologists studying how exercise relieves anxiety and depression, “suggest that a 10-minute walk may be just as good as a 45-minute workout. Some studies show that exercise can work quickly to elevate a depressed mood in many people. Although the effects may be temporary, they demonstrate that a brisk walk or other simple activity can deliver several hours of relief, similar to taking an aspirin for a headache.”

Walk vs Run vs Weightlifting (combo effect?)

As we previously stated, exercise is an excellent method to enhance your general health when you are not feeling well. So, what type of exercises are good for maintaining your mental well-being?

Running and aerobic exercises have been found to be very effective in mood regulation and can act as an antidepressant and have helped so many people treat their depression. Although you may not see immediate benefits, over time you will notice your heart and brain health improve considerably. Running can give individuals who feel powerless a sense of purpose and optimism. Endorphins are chemicals that cause a “natural high” when released during exercise. Running can be used as a type of meditation by allowing you to let go of negative thoughts and clear your mind for the day ahead.

Weight training can also be very beneficial for your mental health and your mood. A study published in the June issue of JAMA Psychiatry found “after examining the results of 33 randomized clinical trials involving more than 1,800 people. They found that people with mild to moderate depression who performed resistance training two or more days a week saw “significant” reductions in their symptoms, compared with people who did not. The findings also suggested that resistance exercises may be even more beneficial for those with more severe depressive symptoms.”

A combination of the two proves to be the most effective.

Dr. Jason Bennie, a senior research fellow at the University of Southern Queensland, analyzed the data of 1.48 million American adults, 18 percent of whom had diagnosed depression, between 2011 and 2017. The participants were placed into two separate groups based on the amount of strength training versus aerobic training they did, ranging from no physical activity to 2x the recommended activity. From there, they looked at the association with depression found in the candidates.

“The results, published in Depression and Anxiety, showed those who did twice the recommended amount of physical activity were half as likely to have depression compared to those who were inactive.” The study shows that combining strength training and aerobic exercise is the absolute best thing you can do for your mental health.

TMS as an Alternative

Antidepressants, talk therapy, and fitness may only go so far. Anew Era TMS & Psychiatry offers TMS and a full range of psychiatric services throughout Austin and Dallas TX, as well as Southern California that might be helpful if you’re still looking for answers. TMS can be used as a stand-alone treatment or to complement antidepressants and psychotherapy. Patients who had previously tried everything with no success may find hope again with TMS.

Transcranial Magnetic Stimulation is a non-invasive and completely safe therapy. A coil is placed on the patient’s head during the procedure, and magnetic impulses are delivered to the brain to stimulate underactive brain cells that have grown sluggish and are responsible for sadness as well as overall mood disorders. Patients are awake throughout the treatment and may resume their regular routine without missing any time. If you or a loved one is searching for a solution to your problem, take our TMS Candidate quiz or contact a mental health professional today who can assist you with your medication management. TMS Therapy can help you get started on the road to mental fitness for years to come.