As Mental Health Awareness Week approaches, we’re delving into this year’s theme: exercise. A recent study published in the JAMA Psychiatry Journal reviewed decades of research on the connection between physical activity and mental health.

They found a strong relationship between the levels of physical activity and the risk of developing mental health disorders like depression – the higher the levels of physical activity, the lower the risk of developing depression¹.

The evidence highlighting the positive impact of exercise on mental health is not only compelling but also transformative. It serves as both a preventive measure and offers a treatment for mild to moderate mental health disorders².

Which types of exercise have the most mental health benefits?

Is there a specific type of exercise that offers greater benefits for mental health?

Research suggests that choosing the right type of exercise is crucial for optimising treatment and prevention. Consistent evidence indicates that engaging in resistance training 3–4 times per week, with sessions lasting 30–60 minutes over a period of more than 6 weeks, produces the best outcomes for treating and preventing mental health disorders in young adults ³.

According to the British Medical Journal, resistance exercise has shown the most significant effects on depression, whereas activities like Yoga and other mind-body movements have been found to be particularly effective for reducing anxiety ². Moderate-intensity and high-intensity physical activities have been shown to be more effective than lower intensities.

This is because they trigger the release of endorphins, which interact with receptors in the brain to reduce feelings of pain and enhance pleasure. Additionally, higher intensities of exercise increase the availability of key neurotransmitters, such as serotonin and norepinephrine ².

Why is exercise good for your mental health?

But what exactly is it about exercise that makes it so protective of mental health? Here are a few of the studied and proven benefits:

Reduced Inflammation

Sedentary lifestyles and physical inactivity have been linked to increased persistent low-grade inflammation, a condition that scientists can identify by examining proinflammatory molecules such as interleukin-6, cytokines, and TNF-alpha.

This low-grade inflammation is frequently accompanied by elevated levels of the stress hormone cortisol, a pattern commonly observed in mental health disorders like anxiety, depression, and schizophrenia⁴.

Fortunately, regular exercise exerts anti-inflammatory effects by diminishing levels of pro-inflammatory cytokines while promoting the release of anti-inflammatory ones⁴. These alterations in cytokine levels play a crucial role in reducing stress-induced inflammation throughout the body, leading to improvements in mood and symptoms associated with depression and anxiety.

Improved Sleep

Recent studies, where researchers randomly assigned participants into different groups to test the effects of exercise, have confirmed that exercise has positive effects on sleep. It helps improve sleep quality, reduces the time it takes to fall asleep, increases the total duration of sleep, and decreases the severity of insomnia⁵.

Exercising raises our body temperature, but once we’re done, our body naturally cools down. This cooling process can lower our overall body temperature, even at night, easing insomnia and difficulty falling asleep⁶. “The sleep-enhancing effects of exercise not only boost brain function but also promote emotional stability,” says Matthew Walker, Professor and author of Why We Sleep⁷.

Aesthetics and Body Confidence

How we perceive our appearance can play a significant role in mental health struggles for some individuals.

Concerns about body image, including dissatisfaction with one’s appearance, can contribute to conditions such as depression, anxiety, and eating disorders. Society often places a strong emphasis on physical appearance, which can lead to feelings of inadequacy or low self-esteem if individuals perceive themselves as not meeting societal standards of beauty or attractiveness.

Admitting to exercising for aesthetic reasons can often trigger feelings of guilt, yet it’s a significant aspect of our mental health. Observational studies suggest that regular exercise not only enhances body image but also boosts confidence and reduces concerns about how others perceive their bodies⁸. Specifically, research highlights significant improvements in body image among middle-aged women who engage in resistance training⁸.

Distraction and Social Interaction

Exercise provides a healthy distraction from our negative thoughts and worries, allowing us to focus on the present moment and move from our minds and into our body. Additionally, many forms of exercise involve social interaction, whether it’s joining a sports team, attending a fitness class, or simply going for a walk with a friend.

Social connections are vital for mental health and wellbeing, and exercise can help to facilitate those connections. Social connections play a significant role in maintaining exercise consistency. Whether it’s being accountable to a team or enjoying a specific teacher’s class, these human connections motivate us to stay engaged in our fitness routines.

Incorporating Exercise into Your Routine

If you’re not currently active, starting an exercise routine can seem daunting. However, it’s important to remember that every little bit counts. Even small amounts of physical activity can have a positive impact on our mental health. Here are a few tips for incorporating exercise into your routine:

Start small: Begin with short, manageable workouts and gradually increase the duration and intensity as you build strength and stamina.

Find activities you enjoy: If you don’t enjoy running on a treadmill, don’t force yourself to do it. Experiment with different types of exercise until you find something you love.

Make it social: Exercising with a friend or joining a group class can make physical activity more enjoyable and provide an opportunity for social interaction.

Be consistent: Aim for regular exercise sessions throughout the week to maximise the mental health benefits.

Final Thoughts

The evidence is clear: exercise is a powerful tool for promoting mental health and wellbeing. Its benefits span from reducing low-grade inflammation to enhancing sleep quality and boosting body confidence.

So, the next time you’re feeling overwhelmed or low, consider hitting the gym or dancing around your living room. Your mind will appreciate the boost. Stay active, stay healthy, and take care of both your mind and body this Mental Health Awareness Week.

 

References:

1. Pearce M, Garcia L, Abbas A, et al. Association Between Physical Activity and Risk of Depression: A Systematic Review and Meta-analysis. JAMA Psychiatry. 2022;79(6):550–559. 
2. Singh B, Olds T, Curtis R, et al Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews British Journal of Sports Medicine 2023;57:1203-1209.
3. Zhang Y, Li G, Liu C, Guan J, Zhang Y, Shi Z. Comparing the efficacy of different types of exercise for the treatment and prevention of depression in youths: a systematic review and network meta-analysis. Front Psychiatry. 2023 Jun 2;14:1199510.
4. Burini RC, Anderson E, Durstine JL, Carson JA. Inflammation, physical activity, and chronic disease: An evolutionary perspective. Sports Med Health Sci. 2020 Mar 26;2(1):1-6. 
5. Banno M, Harada Y, Taniguchi M, Tobita R, Tsujimoto H, Tsujimoto Y, Kataoka Y, Noda A. Exercise can improve sleep quality: a systematic review and meta-analysis. PeerJ. 2018 Jul 11;6:e5172.
6. Baron P, Hermand É, Bourlois V, Pezé T, Aron C, Lombard R, Hurdiel R. Effect of Aerobic Exercise Training on Sleep and Core Temperature in Middle-Aged Women with Chronic Insomnia: A Randomized Controlled Trial. Int J Environ Res Public Health. 2023 Apr 10;20(8):5452.
7. Walker, M. (2018). Why we sleep. Penguin Books.
8. Seguin RA, Eldridge G, Lynch W, Paul LC. Strength Training Improves Body Image and Physical Activity Behaviors Among Midlife and Older Rural Women. J Ext. 2013 Aug;51(4)