Treating Mental Health Conditions With Exercise

Can Exercise Treat Mental Health Conditions?

Pharmacological treatments such as antidepressants and antipsychotics, along with therapy, are still the basis of treatment for mental health conditions. However, exercise can be a valuable complement to any holistic treatment plan.

There are numerous benefits of partaking in regular exercise. Exercise helps alleviate symptoms of depression and anxiety by increasing dopamine and other feel-good chemicals in the brain. Exercise can also encourage neuroplasticity or remodeling of brain structures and cells. This process allows new connections and insights to form that can help move beyond negative thinking.

Exercise also produces more feel-good substances, such as the brain-derived neurotrophic factor, responsible for memory, concentration, and learning. Increased production of other brain compounds can reduce the brain changes incurred by mental illnesses such as depression. Physical exercise can influence the brain’s structure, function, and communication systems, improving mental health.

Which Mental Health Conditions Can Be Improved by Exercising?

The connection between exercise and mental health is clear. The health and well-being of people living with mental health issues can be improved through several different mechanisms:

• Depression: People with higher levels of physical activity are less likely to be depressed. Exercise can also decrease the risk of depression in those who are genetically susceptible to it. In those who already have a diagnosis of depression, it can improve mood and motivation.
• Substance abuse disorders: A study published in Sports Medicine found that exercise can help those who struggle with substance abuse. Those who exercise experience fewer cravings and have better moods.
• Anxiety and stress: Exercise is an effective method to relieve symptoms of anxiety and increase resilience in the face of stressful life events.
• Attention deficit hyperactivity disorder (ADHD): Exercise can improve attention and hyperactivity in children with ADHD.
• Schizophrenia: Physical activity can reduce psychotic symptoms and help to improve mood and motivation in those with schizophrenia. It also improves overall brain health.
• Post-traumatic stress disorder (PTSD): Exercise can be therapeutic for those with PTSD and decrease symptoms of hypervigilance and anxiety.
• Postpartum depression: Depressed mood and anxiousness are experienced by 13%-19% of women after giving birth. Physical activity can lessen these symptoms and improve the mother’s quality of life.
• Fibromyalgia: Exercise can also benefit people with chronic pain syndromes associated with mental health problems, such as fibromyalgia. Increasing the amount of exercise slowly, referred to as graded exercise, can improve energy levels and the experience of pain.

These are only a few of the mental conditions that exercise can improve. Most mental disorders can improve with the addition of exercise to the treatment plan.

What Impact Does Physical Activity Have on Mental Health?

Physical activity has a beneficial effect on self-concept and self-image. It helps you feel more powerful, in control, and confident. Exercise also connects you to your body and improves your body image.

Exercise decreases inflammation in the body, which plays a role in several brain diseases and mental health problems. Lifestyle interventions such as nutrition, exercise, and avoiding toxic substances can decrease inflammation levels in the body and change the course of several chronic diseases, including those in the brain.

Exercise also influences the hypothalamic-pituitary axis, a part of the body that reacts to stress and causes the secretion of stress hormones. Physical activity can act immediately by decreasing the stress hormones adrenaline and cortisol.

Moreover, lack of sleep can worsen several different mental health conditions, and exercise promotes a better night’s rest. Physical activity can improve the architecture or quality of sleep, which benefits mental illness.

Overall, physical activity has several significant benefits for people experiencing different mental disorders. However, it can be challenging to find the motivation to exercise when struggling with a mental illness.

How Do I Start Exercising?

The US Department of Health and Human Services recommends that adults get at least 150 minutes of moderate or 75 minutes of vigorous-intensity activity per week and engage in strength training of all muscle groups two or more days a week.

This activity recommendation may feel like a daunting task, particularly if you are experiencing depression or lack of motivation. However, you don’t have to start with these recommendations; you could work up to them slowly. Here are a few ideas to help you start an exercise routine to benefit your mental health:

• Move every day: Commit to moving your body in some way each day. Take a walk with a friend or your dog, dance around the house, or take the stairs. You don’t have to start with formal exercises.
• Find a buddy or join a class: Group exercise provides additional mental health benefits such as connection with others and accountability. It is easier to start exercising when someone is counting on you.
• Go outside: There are many mental health benefits to exercising outdoors. An article published in Science Advances in 2023 linked exposure to nature as a determinant of mental health.
• Incorporate activity into your daily life: Play with your kids, adopt a dog and walk it, park farther away from the store, and do your home cleaning and yard work. If you have a sedentary job, get up and move every two hours. Regular movement will help your mood, productivity, and health.
• Start small: Tell yourself that you will exercise for five minutes. A few minutes is better than nothing; exercising in small increments can build up your stamina and motivation.

After you start moving your body in some way each day, you can gradually build up to longer duration and more complicated routines. Try different types of exercise by joining a structured program online, doing group exercise, joining a gym, or setting goals such as running a 5k.

How Do I Overcome Obstacles to Exercising?

Injuries, aches and pain, boredom, and time constraints are common obstacles to exercising. With a few strategies, you can overcome these obstacles and progress towards your goals:

Set SMART goals: Creating goals you can achieve will keep you motivated. Smart stands for:

• Small
• Measurable
• Attainable
• Realistic
• Time-bound

For example, your goal could be to walk for 30 minutes three times per week over the next month. Another goal could be to park at the other end of the parking lot twice a week for the next three months. Make sure to track your progress on a calendar or journal; you will feel a sense of accomplishment when you attain your goal and are more likely to overcome obstacles to exercising.

Create backup plans: Life inevitably will interfere with your best intentions to exercise, but you can overcome this with backup plans. For example, if you plan to play tennis with friends but it is raining, walk around the mall instead. If you planned to attend an exercise class but were late because of traffic, go home and do a home exercise routine.

Do something fun: The best exercise for mental health is one that you find enjoyable and will stick to long-term. One common obstacle to exercising is boredom, so switching up your routine or engaging in new and exciting activities can help.

Invest in home equipment: Another common obstacle to exercise is motivation. If you have a few weights at home or a subscription to a home exercise program, you can skip going to the gym and exercise on your schedule. You can also exercise for a few minutes between tasks.

Make a schedule: Another obstacle to exercise is time. If you map out your workouts and treat your exercise routine like an important meeting or commitment to yourself, you will overcome the issue of not having enough time.

Get expert help: If you have an injury or suffer from joint pain, enlist the help of a personal trainer or physical therapist to advise you on an exercise program to suit your needs. If you have other health conditions, your healthcare provider can advise you on the best type of exercise.

Using these strategies, you can overcome many common barriers to exercise, such as boredom, lack of motivation, physical limitations, and time.

What If Exercise Isn’t Enough?

Mental health is a complicated and multifaceted issue that often requires several different interventions and treatment modalities. Exercise should be one tool in your toolbox, but it should not be the only treatment. You might also need medication or the help of a therapist.

Contact your healthcare provider or mental health practitioner for other ideas and treatment recommendations. Taking care of your well-being with positive experiences, sleep, nutrition, and social connections will also benefit your mental health. These interventions work together to create a happy and healthy you.

The Role of Exercise in Supporting Mental Health Treatment

Exercise plays a vital role in supporting mental health and overall well-being. While it should not be used as the only treatment for a mental health condition, it can help support any treatment plan.

Incorporating exercise, therapy, medication, and other lifestyle interventions, such as nutrition, can help those with mental health issues live more fulfilling lives.