Exercise and Mental Health
We are all being encouraged to do more exercise as part of a regime to combat those physical issues such as obesity, diabetes and arthritis. Exercise is good for the body, keeping it operating better for longer. What is less well known is that exercise is a top-rated technique to combat anxiety.
A review of studies on the impact of exercise on various common mental complaints concluded that :
“Physical activity is highly beneficial for improving symptoms of depression, anxiety and distress across a wide range of adult populations, including the general population, people with diagnosed mental health disorders and people with chronic disease. Physical activity should be a mainstay approach in the management of depression, anxiety and psychological distress.”
British Journal of Sports Medicine
Neuroscience of Exercise
Our brains are changing all the time – this is down to something called neuroplasticity – that is, the ability the brain has to rewire itself when as it experiences something new. Neuroplasticity is important for those suffering from anxiety. If someone is constantly anxious, they need to change something in the brain in order to become calmer – the brain needs to change, it needs neuroplasticity.
And it turns out that exercise increases neuroplasticity.
An increased heart rate increases the availability of various neurotransmitters which will combat anxiety, including serotonin, gamma aminobutyric acid (GABA), brain-derived neurotrophic factor (BDNF), and endocannabinoids. Neurotransmitters are chemicals in the brain that allow the neurons to communicate with each other and greatly impact our mood.
So, guess what … it turns out that exercise is a natural way of changing the brain’s chemistry without the use of medication.
What Type of Exercise Should I Do?
Any sort of exercise is going to help. There are various studies looking at everything from high-intensity exercise to going for a few minutes walk. Everyone will have their own view on this. You have to find what works for you. A few important things to note are:
- Exercise should be part of your mental health hygiene regime. You clean your teeth each day for your dental health hygiene, and you should exercise every day as part of your mental health hygiene.
- You need to do something that you enjoy. If you start trying to do something that you find tedious, you’ll never keep it up.
- You need to find something that fits into your normal daily routine. If you lead a busy life, maybe you can only find 10 minutes to walk round the block, or park the car a couple of blocks away from where you work.
- Yes, I know there are some people with physical difficulties who would love to do more exercise, but cannot. Just do what you can, however small.
- Don’t expect an instant change to your mood. These things can take time. So once you start, keep it up.
- Start with something … anything that gets your body moving a little more than it does now. If you find that you have started something you don’t enjoy, you can always change it later. The important thing is to start.
And Finally …
Physical exercise is one of the most effective ways of tackling anxiety. If you still need help getting your anxiety under control, you can always contact me at my clinic in Fleet, Hampshire, or online. I use hypnotherapy to help people get their lives back under control and to reduce or eliminate the symptoms of anxiety.
References
Neuroplasticity
https://thebestbrainpossible.com/6-basic-principles-of-neuroplasticity/
Impact of Exercise on Anxiety
Effectiveness of physical activity interventions for improving depression, anxiety and distress
British Journal of Sports Medicine
https://bjsm.bmj.com/content/57/18/1203
Exercise and Neuroplasticity
Beneficial effects of physical exercise on neuroplasticity and cognition
Neuroscience and Behavioural Reviews
https://pubmed.ncbi.nlm.nih.gov/23623982/
Exercise as a Treatment for Anxiety
Can exercise help treat anxiety?
Harvard Medical School
https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096
Photo by Jeffrey Grospe on Unsplash