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Writer's pictureDavid Norus

Running From Stress: Does Exercise Work?

Description:

A photo of a man and woman exercising

This article explores the numerous mental health benefits of exercise, highlighting how


physical activity can effectively treat and prevent mental illness. It provides evidence-based information on the positive impact exercise has on reducing stress, improving sleep, enhancing mood, and increasing self-esteem. The article also recommends specific exercise guidelines for optimum mental health benefits.


Introduction :

Exercise has been found to have a profound positive impact on mental health and emotional well-being. Research suggests that physical activity can be as effective as antidepressants or psychological treatments for mild to moderate depression. In this article, we examine how exercise can treat and prevent mental illness.


The Mental Health Benefits of Exercise :

Regular exercise has been shown to significantly improve mental health and emotional well-being while reducing the risk of mental illness. Physical activity reduces the level of stress hormones, promotes better sleep, reduces muscle tension, and provides an outlet for frustration. Additionally, exercise offers opportunities for socialization, further enhancing mental well-being.


Studies indicate that even low or moderate-intensity exercise can make a difference in mood and thinking patterns. Adults are recommended to engage in a total of 2.5-5 hours of moderate physical activity per week or 1.25-2.5 hours of vigorous physical activity per week to experience the mental health benefits. Combining both moderate and vigorous activities is also beneficial.


Exercising Outdoors for Greater Benefits:

Exercising outdoors has been found to provide even greater mental health benefits. Recent studies have shown that walking outside can increase vitality, enthusiasm, pleasure, and self-esteem while reducing tension, depression, and fatigue. The improvements in mood are believed to be a result of increased blood circulation to the brain and the influence on the brain's response to stress.



Aerobic Exercise and its Influence on Mental Health:

Aerobic exercises, such as jogging, swimming, cycling, walking, gardening, and dancing, have been scientifically proven to reduce anxiety and depression. These exercises increase blood circulation to the brain and affect the limbic system, amygdala, and hippocampus, which control motivation, mood, fear response, memory formation, and cognitive function. Exercise also improves self-esteem and cognitive function, reduces negative mood, and alleviates symptoms like low self-esteem and social withdrawal.


Other Benefits of Exercise:

Aside from its mental health benefits, exercise provides numerous other advantages. These include improved sleep, increased interest in sex, better endurance, stress relief, mood improvement, increased energy and stamina, reduced tiredness, weight reduction, and improved cardiovascular fitness. Exercise has consistently shown positive effects on chronic disease outcomes and plays a vital role in reducing risk factors associated with cardiovascular and behavioral issues.


Conclusion:

Exercise is a powerful tool for treating and preventing mental illness. It has been proven to have a significant antidepressant effect and is now regarded as an evidence-based treatment for depression. Engaging in supervised, aerobic-based activity of moderate-to-vigorous intensity multiple times per week for at least eight weeks is highly recommended for optimum mental health benefits. Incorporating exercise into daily routines can significantly enhance mental well-being and overall quality of life.



Dr David Norus

MBBS FRACGP

Fellow of Australian College of Gp

General Practitioner



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Ioannis D Morres et al. J Affect Disord. 2022


Aerobic exercise for adult patients with major depressive disorder in mental health services: A systematic review and meta-analysis

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