How Physical Activity Affects Mental Health
Understanding how physical activity affects mental health is key to achieving holistic well-being. Research highlights its profound impact on wellness, uncovering links to improved psychological health. This article synthesizes key findings from three significant reviews. Role of Physical Activity on Mental Health and Well-Being“ by Aditya Mahindru, Pradeep Patil, and Varun Agrawal, published in Cureus in January 2023. Exercise for Mental Health“ by Ashish Sharma, M.D., Vishal Madaan, M.D., and Frederick D. Petty, M.D., Ph.D., published in the Primary Care Companion to The Journal of Clinical Psychiatry in 2006. Effectiveness of Physical Activity Interventions for Improving Depression, Anxiety, and Distress: An Overview of Systematic Reviews“ by Ben Singh et al., published in the British Journal of Sports Medicine in September 2023. By summarizing these reviews, we aim to emphasize the profound benefits of exercise on mental health and advocate for its integration into holistic wellness practices.
As a certified Acupuncturist (R.Ac.) and TCM Practitioner (R.TCM.P.), I’ve witnessed how physical activity enhances mental health and resilience. My clinical practice integrates holistic approaches, including exercise recommendations and TCM techniques, to support clients in managing stress, improving mood, and achieving greater well-being. Strength training, in particular, has been transformative in my own journey, reinforcing the critical role of movement in both physical and mental health.
How Physical Activity Affects Mental Health
The reviews highlight how physical activity boosts psychological well-being, improving self-concept, mood regulation, and cognitive function. Regular exercise has been shown to enhance self-concept, mood regulation, and cognitive function. It boosts self-esteem, instills a sense of accomplishment, and reduces stress and anxiety, thereby strengthening mental resilience. Exercise also triggers the release of mood-enhancing neurochemicals like endorphins and endocannabinoids, which help alleviate pain sensitivity and improve overall mood.
What is Happening in Your Brain?
Exercise benefits mental health through various physiological processes. According to Mahindru et al., it improves the function of the hypothalamus-pituitary-adrenal (HPA) axis, balances neurotransmitter activity, and increases neurotrophic factors, providing neuroprotective benefits and reducing the risk of neurodegenerative disorders. Sharma et al. explain that improved brain circulation and HPA axis function reduce stress and elevate mood. These physiological mechanisms underscore the role of exercise in promoting overall mental well-being.
What Specific Conditions Can Be Helped?
Exercise is particularly beneficial in managing mental health conditions such as depression, anxiety, and psychological distress. Singh et al.’s review provides compelling evidence that physical activity is highly effective in alleviating symptoms across various populations, including those with mental health disorders, chronic diseases, and even healthy individuals. The review found higher-intensity physical activity led to greater symptom improvement, especially in people with depression, HIV, kidney disease, and postpartum women. However, the effectiveness of physical activity interventions tended to diminish with longer-duration interventions.
Why Understanding How Physical Activity Affects Mental Health Matters
The research presented in these reviews underscores the essential role of physical activity in improving mental wellness. Exercise is a powerful tool for building resilience and supporting psychological health, offering neurochemical, immunomodulatory, and physiological benefits. As we continue to explore the intricate relationship between physical and mental health, integrating exercise into daily life becomes a crucial component of holistic health practices. By embracing these insights and encouraging physical activity, we can improve mental well-being significantly.
Mental health professionals should emphasize the numerous health benefits of regular exercise to their patients, including improved sleep, increased energy and stamina, stress relief, and better mood. Further studies are needed to explore the impact of combining physical activity interventions with traditional mental health treatments, such as psychopharmacology and psychotherapy, to enhance patient outcomes. Given the strong evidence supporting the effectiveness of exercise in managing depression, anxiety, and psychological distress, it should be a mainstay approach in mental health care.
