The benefits of exercise on physical health is pretty well known but exercise to improve mental health is less talked about. In this post, we’ll go over some of the many mental health benefits of regular exercise!
Improving Depressive Symptoms
There are many studies where individuals with depressive symptoms began to feel better after starting an exercise routine. Running has also shown to reduce depressive symptoms. One study showed that when compared to antidepressant medications and therapy, exercise was slower to become as effective as medicines but had similar effectiveness overall. Another benefit of exercise in fighting depression is its long-lasting effect. Working out was shown to decrease depression in the long run, with benefits occuring more than a year after exercise had started.
Improving Anxiety
The effects of exercise on anxiety are similar to depression. A study showed that aerobic (such as cardio) and resistance training improved general anxiety symptoms to the same effect as therapy! There were some exceptions and the study showed that exercise was less effective for those with panic disorders or agoraphobia but exercise could still help. Exercise was also shown to be as effective as antidepressants and relaxation exercises for treating anxiety. In this case, the study showed that antidepressants have the ability to be more beneficial than exercise, though. If exercise focused on being mindful, the benefits were still present after 8 weeks since treatment!
How does this happen? There are many different psychological and physiological theories behind this. We will explain one of each!
Endorphin Theory
In a review by Craft and Perna (2004), they describe the endorphin theory as improving positive feelings through the increase in the release of endorphins during exercise. But, studies still haven't fully examined whether reducing depression results from this endorphin release.
Distraction Theory
Craft and Perna (2004) also describe the distraction theory as a means of improving positive feelings by distracting from the negative ones. Exercise adds onto other methods of distraction such as self-focused treatment like journaling your feelings!
With all this said, mental health is important, and there are many free resources and therapy that is also extremely effective. Some resources include:
Emergencies call 911
If you or someone you know is thinking about suicide, call the Canada Suicide Prevention Service at 1-833-456-4566 (24/7) or text 45645 (4 pm - 12 am EST)
Kids Help Phone (24/7) for anonymous and confidential counselling for anyone 5-29 years old call 1-800-668-6868 or text CONNECT to 686868
Hope for Wellness for confidential and experienced counselling for Indigenous people offered in a variety of languages call 1-855-242-3310 or see https://www.hopeforwellness.ca/
This site has a variety of resources for different aspects of mental health https://www.mhfa.ca/en/general-resources
If you're feeling down try some exercise, it may be beneficial!
Resources:
Blumenthal, J. A., Babyak, M. A., Moore, K. A., Craighead, W. E., Herman, S., Khatri, P., Waugh, R., Napolitano, M. A., Forman, L. M., Appelbaum, M., Doraiswamy, P. M., & Krishnan, K. R. (1999). Effects of Exercise Training on Older Patients With Major Depression. Archives of Internal Medicine, 159(19), 2349–2356. https://doi.org/10.1001/archinte.159.19.2349
Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. The Primary Care Companion to The Journal of Clinical Psychiatry, 06(03), 104–111. https://doi.org/10.4088/pcc.v06n0301
DiLorenzo, T. M., Bargman, E. P., Stucky-Ropp, R., Brassington, G. S., Frensch, P. A., & LaFontaine, T. (1999). Long-Term Effects of Aerobic Exercise on Psychological Outcomes. Preventive Medicine, 28(1), 75–85. https://doi.org/10.1006/pmed.1998.0385
Greist, J. H., Klein, M. H., Eischens, R. R., Faris, J., Gurman, A. S., & Morgan, W. P. (1979). Running as treatment for depression. Comprehensive Psychiatry, 20(1), 41–54. https://doi.org/10.1016/0010-440x(79)90058-0
Stonerock, G. L., Hoffman, B. M., Smith, P. J., & Blumenthal, J. A. (2015). Exercise as Treatment for Anxiety: Systematic Review and Analysis. Annals of Behavioral Medicine, 49(4), 542–556. https://doi.org/10.1007/s12160-014-9685-9
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