Four Science-Backed Ways Exercise Can Boost Your Mental Health

The multiple physical benefits of exercise are well known - such as increased energy, weight loss, and blood pressure regulation. The internet is full of stimulating articles detailing how exercise is great for our physical well-being with the scientific data to prove it. Few people actually fully understand how important exercise is for mental health and wellbeing.  

The psychological benefits can reduce the symptoms of many conditions such as anxiety disorders and depression. Recent studies have shown that this crucial, often overlooked link between regular exercise and mental wellbeing is key to improving symptoms of mental health or creating new thought patterns. From easing depression and anxiety symptoms to increasing self-esteem, here is a condensed list of the four most important ways exercise can improve your mental health.

Easing symptoms of depression and anxiety

Studies have shown both light and strong exercise can reduce the intensity of depressive symptoms as effectively as conventional treatments. In the medical literature, there are as many as 23 clinical trials that test the effectiveness of exercise in treating depression even without the aid of antidepressant drugs. Similarly, people with anxiety disorders benefit from exercise in a number of ways. It has been proven to help reduce negative feelings, proactively manage tension and even rework thought patterns by boosting positive thinking.

Brain boost

Exercise is found to boost brainpower in a variety of ways. From strengthening memory to improving the cognitive processes, studies have shown that cardiovascular exercise can aid in the creation of new brain cells - a process called neurogenesis. Equally, exercise has been  found to trigger the release of brain-derived neurotrophic factor (BDNF), which is a protein that encourages the growth of new brain cells. New cells produced in the hippocampus - the region of the brain connected with learning – is particularly important for people with mental illnesses as this area is often less developed. The short take? Exercise makes you think better the same way it as makes you feel better.

Increased self-esteem and self-confidence

People predisposed to mental health conditions often struggle with a variety of additional symptoms such as lack of motivation and low self-esteem. Exercise can offer a series of physical achievements such as weight loss and increased stamina that reinforce confidence and genuinely boost their mood. A concise plan of regular workouts can also offer a strong sense of accomplishment and personal progress. Achieving a series of small fitness goals can deliver short-term gratification such as weight loss and muscle toning. After all, looking good makes you feel great inside.

Reduced Stress

As mentioned, exercise influences the brain by helping the growth of new neurons in key brain regions such as the hippocampus. Studies in both animals and humans have found that increased neurogenesis may play a role in calming the brain during stress, reducing the symptoms of anxiety. Studies have also demonstrated that regular workouts markedly decrease the production of stress hormones, like cortisol, while boosting the production of our body’s natural antidepressants – our own endorphins. It is no surprise we all feel so amazing after a vigorous workout session!