The hypothesis is that if structure is changing, function is improving, says Brinsley.
Then there is the stimulation of neurotransmitters. Along with an increase in the mood-stabilizing chemical serotonin, exercise primes our motivational circuits via dopamine, which are depleted in people suffering from depression.
The release of brain-derived neurotrophic factor (BDNF) helps with neurogenesis, which is the creation and maintenance of cells in the brain, while higher levels of GABA, which has a calming effect, help decrease anxiety. “So your brain as an organ is healthier with exercise,” explains Brinsley.
What exercise can’t do for our mental health
Professor Anthony Hannan of the Florey Institute of Neuroscience and Mental Health in Melbourne says mental illness is complex and caused by a range of factors, from genetic predisposition to environmental and lifestyle factors, and their interactions over time. life.
“The beneficial effects of increased physical exercise have been shown in brain disorders such as depression and anxiety disorders,” says Hannan. “However, exercise is not a ‘cure-all’.”
There is “substantial evidence” to support medication and psychotherapy, which should be continued on the advice of a doctor. “However, the beauty of physical activity is that it can be combined with medical treatment or other lifestyle interventions,” says Hannan.
“Exercise won’t help you in a crisis,” adds Brinsley. “It is not the beginning and end of everything and it will solve all your problems. It is an ingredient in this recipe that will promote better mental health.”
How much do you need to do?
While the physical activity guidelines recommend 30 to 60 minutes of moderate-intensity exercise at least five days a week, this may be unrealistic for anyone suffering from depression who lacks motivation and finds it difficult to even get out of bed. When that’s the case, Brinsley reminds us that everything we do makes a difference: “Something is better than nothing and 10 minutes a day gives you good mental health benefits.”
What type of exercise is best for mental health?
To get the benefits of exercise, we have to do it regularly. For this reason, Hannan says that the best type of physical activity for our mental health is anything that we enjoy and can do safely. And there is evidence to support several types of activity.
The benefits of brisk walking should not be underestimated. Bernadette Fahey and Austyn Campbell in Centennial Park.Credit:janie barrett
“Walking is a very healthy activity, and when done in natural settings (eg, ‘forest bathing’) it can have additional beneficial impacts on mental health,” says Hannan.
Research Suggests Aerobic exercise such as walking, running, and cycling have an effect similar to that of antidepressants and can also help prevent depression. A review published in april found that two and a half hours a week of brisk walking was linked to a 25 percent lower risk of depression.
The researchers suggested this was due to inflammatory responses to activity and long-term changes in the brain. Additionally, improvements in self-esteem and body image can help with social interactions and coping skills. Exercising while having social interactions can also enhance the positive effects, says Hannan:
Charging
“Social interaction is also good for the brain, so forms of physical activity that also involve social interaction may have additional benefits.”
And while there is less research on resistance training, a growing number of studies suggest that our minds get stronger along with our bodies. A study 2018 found that resistance exercise “significantly reduced depressive symptoms” among research participants. separate investigation, published in 2021, found preliminary evidence of improvements in prefrontal cortex white matter volume and executive functioning after resistance training. This is significant given white matter dysfunction it is common in psychiatric conditions, including depression, stress, and anxiety-related disorders.
Finally, mindful exercise like yoga or tai chi have their own benefits.
“Usually, you’re taught to pay attention non-judgmentally and to have compassion for yourself while you’re exercising,” says Brinsley. “You change the way you perceive a situation, yourself and your thoughts, and therefore you have allowed your nervous system to calm down and you have allowed your body to change its state based on how you think and feel mentally. ”
Then there is the effect of our body moving which creates physiological changes that influence our brain and mental health. It makes exercise, especially when we apply mindfulness to it, a way to feel better both from the top down and from the bottom up.
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