When it comes to mental health, most treatments for conditions like depression or anxiety have certain limitations. Medication is effective for some symptoms, but can make others worse. Cognitive behavioral therapy is effective for many patients, but not all.
However, there is one strategy that seems to work for most people and that almost all experts support: regular exercise.
Decades of research have shown that exercise has a positive impact on mental health. For example, in studies of patients with mild to moderate depression, a variety of exercise programs have been shown to be as effective as some medications (although best results often come from a combination of both).
Regular moving can improve sleep And Reduce stress. While there is strong evidence that exercising for around 45 minutes three to five times a week has a positive impact on mental health, even a few minutes of walking around the block can have positive effects.
“Will this walk be of any use?” asked Jennifer Heisz, an associate professor at McMaster University in Canada and author of Move the body, heal the mind. “The answer is yes. It will do a lot more than you think.”
It’s difficult to find one brain process This does not improve with regular exercise. Exercise stimulates blood circulation, reduces inflammation and improves brain plasticity. It also triggers the release of many mood-enhancing chemicals, such as beta-endorphins and cannabinoids (both contribute to the runner’s high), norepinephrine, dopamine and serotonin.
Studies Recent studies have found that consistent exercise can change the underlying structure of some brain regions.
“Actually, The formation of new neurons in the brain increases“, says Mazen Kheirbek, professor of psychiatry at the UCSF Weill Institute for Neurosciences. By creating new neurons, exercise “changes the function of the brain over several days.”
Adults don’t typically make many new neurons, and this only happens in a few places, namely the hippocampus, which is linked to mood and memory. People who suffer from depression or stress for a long period of time They tend to have smaller hippocampi than others, with fewer new neurons and less plasticity.
According to studies in humans and laboratory animals, regular exercise essentially leads to the opposite effect (more neurons and greater adaptability), says Kheirbek. This is particularly evident in people with more severe anxiety or depression, who generally experience more significant improvements over time.
Scientists haven’t yet determined whether, for example, running is better than weight lifting for improving mental health.
For one thing, many exercise studies are done on animals, and getting a mouse to run on a wheel is much easier than lifting weights, explains Brett R. Gordon, a postdoctoral fellow at the Penn State Cancer Institute.
Also It is difficult to compare different types of exercise because the effects can vary from person to person. and participants bring their own biases about exercise to the study. Someone who already enjoys running is more likely to improve their mood than other forms of cardio exercise.
However, There is evidence that activities such as yoga or tai chi relieve anxiety symptoms better than, for example, boxing or basketball. This could be because these fluid, low-intensity workouts often use meditation or mindfulness techniques, which have been shown to have positive effects on mental health.
“The mind-body connection can be present in all forms of exercise, but is significantly enhanced in yoga and yoga Tai Chi”, Heisz points this out.
The most intense exercise, almost by definition, increases stress levels. Some Heisz research suggests that people who report more anxiety symptoms tend to experience fewer short-term mental health benefits from intense exercise than people who experience little or no anxiety.
However, several experts, including Heisz, noted that over time, intensive and regular exercise can continue to provide significant benefits for people with anxiety as long as they are consistent and listen to their bodies. In fact, a comprehensive 2023 study suggested that HIIT (high-intensity interval training) workouts may be more effective at relieving symptoms of depression and anxiety than lower-intensity workouts.
But None of this matters if the patient doesn’t feel motivated to do it.says A’Naja Newsome, a physical activity researcher at the University of Central Florida. Especially with depression, he adds, it can be difficult to start or enjoy.
“When you think about someone suffering from depressive symptoms, it’s often associated with a lack of interest, a lack of energy, a lack of mood,” he develops.
It underlines the importance of Start with easier, less stressful activities. and a practice community or a Training partner This encourages you to move forward. And if you’re just starting out, a daily walk might be more sustainable than an intense workout.
“Although I’m a big proponent of strength training and aerobic exercise,” she says, “if someone doesn’t like it, doesn’t enjoy it, they’re not going to do it.”
By Erik Vance.
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