We have all heard it: exercise is good for you. Exercise can help combat or improve symptoms of a wide range of health conditions from high blood pressure, cardiovascular conditions, diabetes, some cancers, depression and anxiety to name but a few. It can help prevent some of these conditions in the first place, promoting bone density as we get older, supporting weight control, lowering blood pressure etc.
But it is a big word, exercise. What does it mean? And what are the benefits to our mental health?
At its most basic, exercise is engaging in any physical activity that involves movement and increasing the heart rate beyond sedentary or resting levels. The World Health Organization for example suggests that for physical activity to become exercise we must add repetitions and a goal. We may have heard of the number of steps that we ‘should’ do daily, or how much exercise per week we should strive for. This may be presented in minutes or indeed intensity minutes. The definition changes fairly dramatically depending on where one reads and who the target audience is, which can be confusing.
What these generic measures can do is prompt us to increase our level of activity and improve our overall fitness – within the bounds of our physical body. Setting a realistic activity goal can be a great way of starting out, whether it is 3000 or 10,000 steps. As always, if you are thinking of significantly increasing your level of exercise, or starting out on your exercise journey, it is best to consult a medical practitioner first.
Apart from fitness and physical wellness, some of the neurobiological benefits experienced as we increase the amount and intensity of exercise, can significantly impact our mental health.
The most well-known one is the release of hormones called endorphins when we are engaged in intense exercise. We may experience a euphoric feeling and a sense of happiness that can last for hours after exercise, sometimes called ‘runner’s high’ although it may be experienced with any intense exercise. Endorphins also act as a natural painkiller, reducing our perception of pain.
Exercise can also boost the production of neurotransmitters such as serotonin and dopamine, and these can help balance our mood. There may be a reduction in the release of stress hormones such as cortisol, and added to the physical release of tension in the body, we can experience less stress.
Although it may seem counterintuitive, exercise has been shown to improve symptoms of fatigue and tiredness, promoting oxygen circulation within our bodies, and giving our cell’s mitochondria the oxygen they need to produce energy. Along with this, we also may see an improvement in concentration and alertness.
Exercise can promote quality sleep which is crucial for mental health. After exercise we can fall asleep faster and sleep deeper, meaning we wake up feeling more energised, well rested and better able to tackle the day ahead.
The psychosocial benefits of exercise are well documented. A team or group exercise gives social interaction and even community. But even going for a brisk walk on our own can improve our mood as we step out of our usual environment and have a sense of the world beyond ourselves. We can take a moment to notice our breathing and perhaps even be thankful that we are breathing.
We may notice an increase in our self-esteem and confidence as we take control of our bodies and our routines. Seeing physical changes and improvements through setting and achieving realistic goals can be empowering. As we start to get more in tune with our body, we can feel more ‘embodied’ and rooted in the world and this can help us feel more present, taking us away from our distracted lives.
Stepping away from our normal situation and engaging in exercise can help us bring back perspective that might be lost when we are stuck in an anxious or depressive cycle. Exercise can give a release of the tension that anxiety can cause, and take us away from our anxious thoughts, giving us a healthy distraction from them. In terms of depression, research indicates that, for some people, regular exercise can be as effective in reducing depression as some antidepressant medication.
In our technologically remote-controlled world of convenience, our opportunities to have a physically active lifestyle are reducing. No more do we need to run to the bank on our lunch break, or even leave our chair for a doctor’s appointment. Already twenty-first century employees are more sedentary than ever before. In these times when working from home is becoming more and more prevalent, a person who previously at least had their commute, however tedious or not that may have been, to interact in the world, now may not have reason to leave their home, or even bedroom, for days. For many this will mean that they will not get beneficial physical activity, and the psychosocial losses for mental health should also not be ignored as our external engagement shifts.
Our bodies and our environment offer a multitude of tools and resources that we can use for our wellbeing, and self-care. When we engage in psychotherapy or counselling, and also add in regular exercise, we are taking a more holistic approach to wellbeing and the combination of both can help us toward a more fulfilled life.
So start where you are and do a little, and then a little more…
Dr Simon Cassar is an integrative existential therapist, trained in Person-Centred Therapy, Psychodynamic Therapy, Cognitive Behavioural Therapy (CBT), Dialectical Behavioural Therapy (DBT), and Existential Psychotherapy. He is available in our Hove and Lewes clinics and also works online.
Further reading by Dr Simon Cassar
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