It’s no secret that exercise has numerous benefits, but one benefit that often goes unrecognized by people who don’t exercise regularly is the effects it can have on mental health and mood. In fact, in some cases, exercise can even be more effective than medication at alleviating depression symptoms . That’s because exercise releases endorphins and encephalin, natural chemicals in the brain that make you feel happy, relaxed, and positive about life. But how does that help people who suffer from clinical depression?
10 Reasons Why Working Out can Fight Off Depression
1) Exercise releases endorphins which stimulate the same brain areas as opiates. The end result is a natural high that can relieve depressive symptoms for hours after exercising.
2) When we work out, our body releases serotonin.
Low levels of serotonin have been linked to both anxiety and depression - but don't let this deter you! There are many ways to raise serotonin naturally, such as yoga or meditation.
3) Physical activity promotes healthy eating habits. When we feel good about ourselves, we want to take care of ourselves- so we eat better!
4) Exercising helps us sleep better at night. Studies show that aerobic exercises such as running or biking can improve sleep quality by helping us fall asleep faster and stay asleep longer.
5) Working out boosts self-confidence. Feeling strong and capable in your own skin is an empowering feeling that has mood-boosting benefits.
6) Regular physical activity relieves stress.
Stress hormone levels spike during intense workouts (which isn't always pleasant), but afterwards they'll come back down, making your mood lighter afterward too.
7) It doesn't take much time to reap the benefits of exercise. A 2013 study showed that regular runners were less likely to develop clinical depression over a two year period than non-runners. In fact, each mile run was associated with an 11% reduction in risk of developing clinical depression among men and a 12% reduction among women.
8) Getting outdoors can increase feelings of wellbeing by providing access to sunlight, which increases serotonin production and improves mood.
9) Exercise also improves memory function.
10) It makes you live longer!
A Critical Look at the New Study on Sprinting and Mental Health
A new study from the University of British Columbia has found that short sprints can have a positive impact on mental health. Participants in the study either sprinted for 15 seconds and then rested for 45 seconds or walked continuously for 20 minutes. They were asked to rate their mood after the exercise. Those who sprinted reported a significant increase in their happiness levels. This is important because depression is one of the most prevalent mental illnesses in Canada and worldwide. It's estimated that 1 out of every 5 Canadians will experience some form of depression at some point in their lifetime.
The current standard treatment options are medication, talk therapy, or a combination of both. But with such high rates, it's clear more needs to be done.
And this could be an interesting solution. I think this is fascinating research, said Dr. Tara Gomes, senior scientist with Toronto's Centre for Global Mental Health Innovation and assistant professor in epidemiology at UBC, who was not involved with the study.
It's showing us that we need to do something different. We've been doing the same thing for decades, and now we're seeing that there are other things you can do outside of taking a pill or talking to someone.
We're seeing this increasingly strong evidence that our environment impacts our mental health - so what if all we had to do was get people moving? There are already studies that show that individuals suffering from depression benefit greatly when they take part in aerobic activity three times per week. And this doesn't require them to join an expensive gym or find time in their busy schedule - they just need to spend 10-15 minutes walking, cycling, running, or whatever else they enjoy. But perhaps what makes these findings most intriguing is how easy they are to implement.
What the Results Mean For You
In a study published in the American Journal of Preventive Medicine, participants who had been diagnosed with depression were assigned to either a low-intensity exercise routine or a high-intensity exercise routine. Those who followed the high-intensity regimen experienced greater improvements in mood and self-esteem than those following the low-intensity program.
The same result was found when comparing those who did more vigorous workouts five times per week against those who only worked out once per week.
Results showed that after 12 weeks, the group doing at least five sessions of vigorous workouts per week saw their symptoms decline by 22%, while those doing just one session saw their symptoms decline by 10%. Furthermore, while people who exercised vigorously reported significantly better physical function (e.g., reduced fatigue), the group exercising less frequently reported significant improvement as well.
A variety of mental health benefits have also been linked to aerobic exercise such as lowered rates of depression, anxiety, and stress; increased levels of serotonin (the neurotransmitter involved in feelings of happiness); reduced inflammation; improved cognitive functioning; and even enhanced brain plasticity--meaning that you're able to learn new things more easily as your brain becomes healthier! It's important to note, however, that any type of exercise is better than none.
Even if you can't find time for a formal workout plan, small bouts of activity throughout the day can be beneficial.
For example, take the stairs instead of the elevator, go for a quick walk during lunch break, or park your car at the back of the lot. Doing something every hour will add up and make a big difference over time! Plus, it helps reduce stress, which has been shown to play a major role in depressive disorders. With our busy lives, we often feel like there isn’t enough time in the day to do everything we need and want to do.
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