by Dr. Hillary Lin

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Exercise used to be my greatest enemy. I was one of the kids at the back of the pack in gym class, and my lungs would literally seize up if I ever tried exercising in the cold.

But years into practicing as a physician, and now I realize how incredibly important physical activity is for improving our physical health, our mental health, our cognitive performance, and even our lifespan.

This is a little dive into the fascinating topic of how mental health can be improved by something so simple to understand, and yet so difficult to implement.

How Exercise Improves Mental Wellbeing

Reducing Symptoms of Anxiety and Depression

Anxiety and depression are common mental health issues that affect millions of people worldwide. Research has shown that engaging in regular physical activity can help alleviate symptoms of both anxiety and depression.¹ A study published in the American Journal of Psychiatry found that even small amounts of exercise, such as one hour per week, can have a protective effect against the development of depression.²

Enhancing Cognitive Function

Physical activity has been shown to improve cognitive function, including memory and executive functions such as problem-solving and attention.³ Exercise has been found to increase the production of brain-derived neurotrophic factor (BDNF), a protein that plays a crucial role in the growth and maintenance of neurons.⁴ This suggests that regular physical activity can help protect against age-related cognitive decline and promote overall brain health.

Improving Sleep Quality

Sleep is essential for maintaining optimal mental health, and exercise has been found to have a positive impact on sleep quality.⁵ Regular physical activity can help regulate the sleep-wake cycle, leading to more restorative sleep and improved daytime functioning. Furthermore, exercise has been shown to be an effective treatment for insomnia, with moderate-intensity aerobic exercise proving to be particularly beneficial.⁶

Boosting Self-Esteem and Confidence

Physical activity can lead to improvements in self-esteem and self-confidence, both of which are crucial components of mental health and wellbeing.⁷ Engaging in regular exercise can help individuals feel a sense of accomplishment and mastery, leading to increased self-efficacy and a more positive self-image. This can, in turn, contribute to better mental health outcomes.

Promoting Social Connections

Social support and connection play a vital role in maintaining mental health. Physical activity, particularly group or team sports, can provide opportunities to form new social connections and strengthen existing relationships.⁸ Participating in group exercise classes, sports teams, or simply engaging in physical activity with friends and family can enhance feelings of belonging and contribute to overall mental health and wellbeing.

To be Happy, Find Time to Exercise

In conclusion, physical activity and exercise offer numerous benefits for mental health and wellbeing. By reducing symptoms of anxiety and depression, enhancing cognitive function, improving sleep quality, boosting self-esteem and confidence, and promoting social connections, regular physical activity can play a significant role in promoting optimal mental health. As a physician in the mental health space, this is the best “pill” to fix our anxiety and sadness. So find time every day to exercise, not only for the physical benefits but for the mental health benefits as well.

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References

1. Mammen G, Faulkner G. Physical Activity and the Prevention of Depression. American Journal of Preventive Medicine. 2013;45(5):649-657. doi:https://doi.org/10.1016/j.amepre.2013.08.001
2. Harvey SB, Øverland S, Hatch SL, Wessely S, Mykletun A, Hotopf M. Exercise and the Prevention of Depression: Results of the HUNT Cohort Study. American Journal of Psychiatry. 2018;175(1):28-36. doi:https://doi.org/10.1176/appi.ajp.2017.16111223
3. Northey JM, Cherbuin N, Pumpa KL, Smee DJ, Rattray B. Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis. British Journal of Sports Medicine. 2017;52(3):154-160. doi:https://doi.org/10.1136/bjsports-2016-096587
4. ‌Szuhany KL, Bugatti M, Otto MW. A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor. Journal of Psychiatric Research. 2015;60:56-64. doi:https://doi.org/10.1016/j.jpsychires.2014.10.003
5. Kredlow MA, Capozzoli MC, Hearon BA, Calkins AW, Otto MW. The effects of physical activity on sleep: a meta-analytic review. Journal of Behavioral Medicine. 2015;38(3):427-449. doi:https://doi.org/10.1007/s10865-015-9617-6
6. Passos GS, Poyares D, Santana MG, et al. Effects of moderate aerobic exercise training on chronic primary insomnia. Sleep Medicine. 2011;12(10):1018-1027. doi:https://doi.org/10.1016/j.sleep.2011.02.007
7. Biddle SJH, Asare M. Physical activity and mental health in children and adolescents: a review of reviews. British Journal of Sports Medicine. 2011;45(11):886-895. doi:https://doi.org/10.1136/bjsports-2011-090185
8. Eime RM, Young JA, Harvey JT, Charity MJ, Payne WR. A systematic review of the psychological and social benefits of participation in sport for children and adolescents: informing development of a conceptual model of health through sport. International Journal of Behavioral Nutrition and Physical Activity. 2013;10(1):98. doi:https://doi.org/10.1186/1479-5868-10-98

Cover photo by Jonathan Borba on Unsplash