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Health
7 WAYS EXERCISE CAN BOOST YOUR MENTAL HEALTH
STUDIES FIND EXERCISE IMPROVES YOUR MOOD, HELPS DEPRESSION AND EASES ANXIETY
--------------------------------------------------------------------------------
By
Michael Schroeder,
AARP
En español
Published August 01, 2023
MoMo Productions / Getty Images
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For all the focus on looking and feeling fit, it would be easy to miss how much
of a boon exercise is for mental health.
Besides increasing muscle tone and endurance, cardio and strength training can,
quite literally, change your mind. Research finds that regular physical activity
can essentially make your brain more nimble, even enhancing the organ’s ability
to form neural connections so you’re better able to handle everything coming at
you.
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Although there are many mysteries about the body-mind link, what’s clear is that
whether you’re running, swimming or lifting weights, exercise can bolster your
mental health in many dynamic ways. Here are seven:
1. CHANGING YOUR BRAIN
If you’ve ever felt like you were firing on all cylinders after a workout, you
might be benefiting from the way workouts can change your brain.
By being active, you can support cellular growth in the brain and make more of
those neural connections. Exercise enhances all of this neuroplasticity,
explains Abigail Norouzinia, senior instructor and psychologist with the
University of Colorado Anschutz Medical Campus in the Department of Psychiatry.
And it improves brain function, as a 2020 review of research in animals and
human found.
That can make a person better equipped to respond to setbacks and adapt. This
new growth in the brain is important to help us learn things, which is so
important in therapy, Norouzinia says. “Because what we’re doing in therapy is
we’re helping people learn to think ... [and] behave in new ways.”
2. BOOSTING YOUR MOOD
Exercise can also improve a person’s mood in a hurry.
“There’s immediate changes that occur in the brain,” says Ben Singh, a research
fellow in physical activity at the University of South Australia, Adelaide.
Singh led a research review published in February 2023 in the British Journal of
Sports Medicine that found exercise was “highly beneficial” in reducing symptoms
of depression, anxiety and distress. In part, that’s because being physically
active leads to an infusion of feel-good hormones in the brain. “It can increase
endorphin release,” Singh notes, and raise serotonin and dopamine levels as
well.
3. HELPING WITH EMOTION REGULATION
Of course, quickly emptying a bag of candy might boost your mood, too. That is,
before the sugar crash. What makes exercise any different? What’s to keep this
mood enhancer from becoming a mood tease?
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Neurological changes can make the positive effect exercise has on your brain
more sustainable, research has found. People get additional benefit from the
discipline of working out. The very act of pushing through a workout when you
don’t feel like it reinforces your ability to handle uncomfortable emotions
without avoiding them.
“Exercise in and of itself can be helpful because it teaches people how to
tolerate distress in a way that mimics higher levels of arousal that can feel
similar to anxiety,” Norouzinia says. She explains that this exposes a person to
uncomfortable sensations in a way that’s safe. In the mental health field, this
practice of engaging feared sensations in a controlled way that’s therapeutic is
called interoceptive exposure, and it enhances a person’s ability to tolerate
uncomfortable sensations that they’ve likely previously avoided.
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This can be helpful for addressing depression, anxiety, obsessive-compulsive
disorder, post-traumatic stress disorder (PTSD), substance use disorders and
personality disorders, Norouzinia says — or really any mental health challenge
in which a person is trying to avoid feeling a particular emotion.
4. STRENGTHENING THE MIND-BODY CONNECTION
Truly conceiving how exercise is mentally — not just physically — beneficial
requires a radical shift from thinking of the mind and body as separate, experts
say.
“Basically there isn’t as much of a division between mental health and physical
health as our culture and language can sometimes lead us to believe,” says
Marina Weiss, a clinical psychologist at the Center for Innovation in Mental
Health, based at the City University of New York’s Graduate School of Public
Health and Health Policy.
The brain and body are connected in many ways, for example, through the vagus
nerve. The mother of all cranial nerves comes down from the brain through the
spinal column and carries signals from the brain all over the body, including to
the heart, lungs and digestive system. It also carries feedback from all over
the body back to the brain.
Stimulating the vagus nerve through exercise has been shown to strengthen the
mind-body connection and help with everything from treatment-resistant
depression to PTSD.
5. INCREASING HEART RATE VARIABILITY
One measure of health is the range our heart rate can safely vary from resting
to exertion.
Heart rate variability is also considered an indicator for that complex
brain-body interaction — showing how strong that connection is. Exercise
improves heart rate variability.
Increasing heart rate variability can help protect us against mental health
issues such as depression, even when we’re faced with other stressors, such as a
cancer diagnosis, Weiss notes.
High-intensity interval training — bursts of intense exercise followed by
intervals of slower, less-demanding work — in particular, can increase this
range in heart rate. HIIT training can be helpful even for adults who haven’t
been getting near the recommended 150 minutes of exercise per week, as a study
published in the Journal of Exercise Science & Fitness found.
Just make sure to check with a doctor before starting any new regimen and ease
into it.
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6. IMPROVING BODY IMAGE
Given that body image concerns, such as dysmorphia, are often related to
perception, there may be a tendency to dismiss people’s hang-ups with their
physical appearance as always being just that. But researchers in exercise
science and mental health find that it’s not simply an either/or proportion.
Instead, treating underlying mental health disorders and leaning into exercise
in a healthy way can both be helpful to improve body image.
When people become more active, it tends to increase their confidence in their
ability to achieve significant goals. Scientists call this exercise
self-efficacy, and it’s associated with improved body image, according to a
recent research analysis evaluating the role of exercise in managing mental
health disorders that was published in the Annual Review of Medicine.
Splitting the hair further, one study published in the International Journal of
Environmental Research and Public Health scored exercisers based on whether they
were committed to their routines versus being fixated on the idea that they had
to exercise. The study also evaluated those who didn’t exercise regularly. The
researchers reported that “the Committed Exercisers (high on exercise frequency
but low on exercise fixation) consistently showed significantly higher levels of
self-esteem [and] body satisfaction.”
So rather than fixating on the idea that you must exercise, try to exercise for
the fun of it and do something you enjoy. You’ll feel better about yourself and
be more likely to continue with this healthy behavior.
7. BEING SOCIAL
The “epidemic of loneliness” outlined by the surgeon general, which
disproportionately affects older adults, might seem separate from concerns about
this same group not getting adequate exercise. But it’s possible to attack both
problems at once. Working out with a friend can help people feel more motivated,
adventurous and consistent, according to the Centers for Disease Control and
Prevention. Some research has found working out with others is especially
beneficial for older adults. One Japanese study found that older adults who
exercised twice a week or more with others had a lower risk of developing
cognitive impairment than those who worked out alone or not at all.
“Most people want to be part of something bigger than themselves, connected in
some way,” notes Patrick J. Smith, an associate professor of psychiatry at the
University of North Carolina at Chapel Hill, who cowrote the research review
published in the Annual Review of Medicine.
He recommends starting with an easier activity rather than trying to hit it out
of the park on your first go. And if it seems daunting to just head out the door
to start exercising on your own, don’t. Join a group instead at your local gym,
or invite a friend or family member to exercise with you, which can be an
incentive to start and stick with a new regimen. Check out AARP’s Staying
Fit page for dozens of workouts, including cardio, strength, walking, balance
and core.
You can always increase your commitment to eventually reach or exceed the
recommendation of at least 150 minutes of physical activity each week. Try a
brisk walk or more, and make sure to work toward including strength training and
cardio. Smith and other experts stress that any physical activity is better than
nothing — and having others to exercise with you can make all the difference.
“Build it into your routine,” Smith suggests, “in some way that you find
yourself looking forward to it.”
Video: Godmother of BMX Racing Opened the Gates for Women
%{postComment}%
Michael Schroeder is a freelance health writer and editor who's covered
everything from chronic disease and mental health to medication side
effects. His stories have been published in a range of print and digital
publications, including Time, U.S. News & World Report, The Washington
Post, and Psychology Today.
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234
*
*
*
*
* Magazines & Resources
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* MEMBERS ONLY
Health & Wellness
AARP® Dental Insurance Plan administered by Delta Dental Insurance Company
Dental insurance plans for members and their families
Learn More
See more Health & Wellness offers >
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* Health & Wellness
AARP Medicare Enrollment℠ Guide
Medicare information tailored to you
Learn More
See more Health & Wellness offers >
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* Health & Wellness
AARP® Staying Sharp®
Activities, healthy recipes, challenges and more through AARP Staying Sharp®
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