In today’s alarming sedentary lifestyle, we are seeing more and more mental health
complications. People are spending more time online, seated at desk jobs and unable to find
time for physical health. Not to mention the readily available foods at our disposal. To name a
few trends, an increase in anxiety, depression, feelings of isolation, and lower reports of well-
being. How can we proactively combat a sedentary lifestyle, and where do we start? Well,
finding this blog and gaining knowledge surrounding one of life’s most powerful tools is a first
step: exercise and physical activity.
On a superficial level, we can observe what is happening in and outside our bodies. For
example, we get a leg injury, and our mind knows that moving in a certain way could be painful.
But how can our body’s movement show up in our minds? How does movement signal our
mind positively? What is happening beneath, and how can simple movements shift our
thoughts and feelings?
Here are some of the many ways that exercise can support mental health. Following are some
general guidelines and indicators for facilitation.
Hormones
During exercise, hormones called endorphins are released in the body and directly affect our
brains. These are also known as the “feel-good” chemicals that act as natural painkillers. These
hormones create feelings of happiness, well-being and sometimes euphoria. Exercise also enhances dopamine in the brain. Dopamine is involved in the brain’s reward system that helps to reinforce pleasurable behaviours. It also helps with memory retention and attention span.
Exercise decreases the stress hormone cortisol. An increase in cortisol occurs to stress during
the commonly known “fight or flight” response. While sometimes helpful as a protective
mechanism, it sometimes gets turned on when there is no real threat. Prolonged cortisol
exposure can result in cardiovascular complications such as high blood pressure, inflammation
in the body, and feelings of anxiety. Exercise helps to regulate the body’s stress levels and
brings down a lower discomfort threshold.
Mood
Serotonin released during exercise is a mood stabilizer. Serotonin can be manipulated in
depression medications; however, it can be naturally produced and managed in the body.
Lower levels of serotonin are linked to higher aggression, irritability, and impulsivity. In
contrast, higher serotonin produces calmness, happiness, and emotional regulation.
Sleep directly affects our mood. Exercise can help with the production of melatonin, which
contributes to greater sleep, and exercise plays a key role in improving sleep quality. Exercise
can produce melatonin which increases feelings of fatigue making it easier to fall into a
healthier sleep cycle. Ending the day with feelings of accomplishment can combat negative
thoughts, which often cause someone to have difficulties falling asleep.
Stress Outlet
While exercise can sometimes be thought of as stressful or uncomfortable, energy expenditure
can provide relief and expression. During exercise, we contract or tighten our muscles and
organs, upon release, we loosen and relax. Sometimes, we don’t recognize our bodies are
tensed in stressful situations, and feeling the release is soothing. Exercise can provide an outlet
for emotions and creativity; movement does not have to be repetitive or boring. It can be
dance, floor movement, yoga, or sport.
Emotional Regulation
Exercise helps with emotional regulation through the release of GABA (Gamma-Aminobutyric
Acid), a chemical messenger in the brain that helps to prevent overstimulation and feelings of
anxiety. Exercise brings more blood flow to the front brain, which is responsible for decision-
making and logical thinking. During exercise, the brain is also able to take more time and
distraction away from emotionally based thinking which can sometimes be problematic.
Self-Esteem
Engaging in exercise can include setting goals and noticing physical and mental health changes.
Small or big goals can create a sense of accomplishment, enhance self-confidence, and self-
esteem. Noticing endurance or strength changes can promote feelings of mind-to-body connection. A good relationship with your body can facilitate more positive self-talk that can
translate into other domains of life, such as social connection, mastery, work, or hobbies.
While a lot of these benefits seem individualized, they are in fact, a chain reaction. It is not so
much about the type of exercise you engage in, but that it is regular and moderate intensity. Engaging in exercise also depends on your goals, interests, capabilities, and time.
Here are some of the World Health Organization (WHO) guidelines on exercise:
A minimum of only 15 minutes a day of activity can improve mental health.
Moderate-intensity exercise of ~150 minutes a week ~ Ability to speak and not out of breath
Vigorous-intensity exercise ~ 75 minutes a week~ Limited ability to speak and increased breathing rate
Muscle or Weight exercises ~ 2 times a week targeting a major muscle group ~ No pain
and slight resistance
So, where do you start? Exercise can take many forms, and it is important to find something that is
safe, comfortable, and enjoyable for you to see long-term results. To be safe, know your health
history and limitations, to be comfortable, know your tolerance and availability, and to be
enjoyable, find something that you can look forward to engaging in.
References
Gallaway, P. J., & Hongu, N. (2016). Physical activity: A tool for improving health (part
2—mental health benefits). The Journal of Extension, 54(1),
Hwang, D. J., Koo, U-H., Kim, T-K., Jang, Y-C., Hyun, A-H., Yook, J-S., Yoon, C-S., & Cho, J-Y.
(2023). Exercise as an antidepressant: exploring its therapeutic potential. Frontiers in
Psychiatry, 01-11. https://doi.org/10.3389/fpsyt.2023.1259711
World Health Organization (WHO). (2024). Physical Activity. https://www.who.int/news-
room/fact-sheets/detail/physical-activity
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