Physical Activity and Mental Health

By Catrina Thomen, Arts Editor

NICK HARRIS-FRY/Coach

Exercise and physical activity have endless benefits when it comes to the body. Though the physical attributes that come with working out are the main idea behind getting in shape, the real changes come with the improvement of the mind. Engaging in regularly scheduled physical activity has shown improvements in anxiety, depression, and stress; as well as improving cognitive function, mood, and self-esteem.

Routine exercise is one of the most powerful mental strengtheners. Working out causes not only changes to your muscles, but also to your brain. While exercising, your brain releases endorphins and powerful chemicals that energize you as well as send calm feelings which promote overall wellness.

“A recent study done by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%,” researchers Lawrence Robinson, Jeanne Segal, Ph.D., and Melinda Smith, M.A. said. “In addition to relieving depression symptoms, research also shows that maintaining an exercise schedule can prevent you from relapsing.”

Another way exercise affects our mental health is through our sleep. The two are more connected then they seem.

Studies have shown that when people get lower amounts of sleep they have lower patterns of exercise throughout the day. However, when people regularly exercise they have more sufficient sleep patterns, better sleep, and have less issues sleeping.

“Moderate-to-vigorous exercise can increase sleep quality for adults by reducing sleep onset – or the time it takes to fall asleep – and decrease the amount of time they lie awake in bed during the night," Sleep Foundation writer Danielle Pacheco said. "Additionally, physical activity can help alleviate daytime sleepiness and, for some people, reduce the need for sleep medications."

Getting routine exercise has an endless amount of benefits, but exercising too much could have destructive effects on mental health. It's suggested that people who do extreme amounts of exercise could be experiencing obsessive behaviors. Obsessive behavior can increase anxiety and put more stress on both the body and the brain.

“Exercise is associated with a lower mental health burden across people no matter their age, race, gender, household income and education level. Excitingly, the specifics of the regime, like the type, duration, and frequency, played an important role in this association,” Assistant Professor of Psychiatry at Yale University and Chief Scientist at Spring Health, USA Dr. Adam Chekroud said. “Previously, people have believed that the more exercise you do, the better your mental health, but our study suggests that this is not the case. Doing exercise more than 23 times a month, or exercising for longer than 90 minute sessions is associated with worse mental health."

When taking on any type of physical activity or exercise it needs to be done in a healthy manner to work your body and mind into the routine. With such a wide variety of exercise options it's important to find a routine that's comfortable and personalized to one's needs for successful, healthy results.