Recent research reinforced the role that physical exercise plays in enhancing mood and mental well-being. A 2023 study at University College London found that a decline in cognitive functions is associated with a reduction in the hippocampus, a part of the brain that tends to decrease with age, according to BBC News. Scientists discovered that the hippocampus grows with regular exercise, as reported by BBC News.
"Exercise is as effective as antidepressants in alleviating symptoms of depression," said Professor Scott Lear, Head of Cardiovascular Disease Prevention Research at St. Paul's Hospital in Vancouver, Canada, according to BBC News. He also stated, "People who are regularly active have a lower risk of psychological disorders like depression and anxiety."
Physical activity stimulates the release of serotonin, which regulates mood and contributes to relaxation, and endorphins, which act as natural painkillers and elevate mood. The physiological response reduces symptoms of anxiety and depression.
Exercise contributes to the protection and growth of the hippocampus and prefrontal cortex, two areas that are most sensitive to aging. This is because cognitive decline is associated with a reduction in hippocampal size.
"One workout increases levels of dopamine, serotonin, and norepinephrine, which instantly improves your mood," said neuroscientist Wendy Suzuki, according to BBC News.
Personal stories further illustrate these benefits. James (a pseudonym to protect his identity) had to stop working ten years ago when he was diagnosed with post-traumatic stress disorder after working in war zones in Africa. Currently living in London and raising his children, James goes to the gym almost every day to maintain a positive mindset. He told the BBC, "I need to do something else to help me, like listening to podcasts while cycling or rowing. I can never completely turn off my brain, but I'm trying to fill the void with something that can take me away from my daily life."
Despite finding gym workouts boring and a bit unpleasant, James believes they are crucial for his physical and mental well-being. "Idle hands are the devil's workshop," he explained to the BBC. "If you don't have a routine, you become a victim of negative thoughts and you think, think, think."
Mental health professionals echo these sentiments. Rabia Agha, a psychotherapist from Karachi, Pakistan, believes that exercise can be much better for dealing with emotional problems than taking anxiety medication. She told the BBC, "People go to psychiatrists, not psychologists or psychotherapists. They are just given medication. They want to solve the problem... They want to be happy for a while."
Similarly, psychotherapist Peckie Marquez from the New York consulting service Greenwich House believes that medication has its place alongside exercise. "Some of my clients with depression try exercise and feel good," Marquez said. "They say, 'I'll try medication too,' and they get results. Then, even when the effects of the medication wear off, they continue to feel good."
Dr. Kia-Rai Prewitt, a psychologist at Cleveland Clinic, also emphasized the benefits of exercise on mental health. "Exercise has been linked to different neurotransmitters in the brain that bring a sense of enjoyment," she explained, according to news4jax.com. She noted that some people may have a hard time finding the motivation to get moving when they're depressed. In such cases, having a workout partner can increase motivation and hold a person accountable.
For beginners or those feeling sluggish, it's best to start with small specific steps, such as committing to walk for five minutes three times a week. Lear added, "The shortest duration of activity I've seen studied on mood is 10 minutes. It's possible that even shorter periods of activity may be beneficial."
Walking, running, cycling, and swimming can alleviate symptoms of depression and anxiety. Resistance exercises, such as weightlifting and bodyweight training, can reduce symptoms of depression, improve self-esteem, and enhance metabolism, posture, and stress resilience. High-Intensity Interval Training (HIIT) has gained popularity due to its efficiency and effectiveness, allowing individuals to achieve results in less time by increasing intensity.
The psychological benefits of exercise include distraction from negative thoughts and self-efficacy, which reinforces confidence in successfully completing challenges. Exercise redirects attention from negative thoughts and lowers cortisol levels, the main stress hormone. Simple actions like taking the stairs, walking, or doing household chores contribute to overall activity levels.
At least 15 minutes of vigorous movement or an hour of less intense exercise reduces the risk of depression. Research shows that aerobic exercise of 20 to 30 minutes can have a calming effect that lasts for hours. Regular physical exercise has a long-term effect, often leading to improved attention. Weight training increases self-confidence, while yoga and mind-body practices, such as tai chi, help relax and reduce stress. Practicing yoga for 60 to 90 minutes, two to three times a week, lowers cortisol levels and enhances feelings of calm and control.
The article was written with the assistance of a news analysis system.