Why people need to be physically and mentally active, two things that can both improve one’s Physical Health and second Mental Health.
More than half of US adults reported feeling down or depressed every day in 2019, according to a recent report from The Department of Veterans Affairs (VAW). It also showed an increase in suicide attempts and deaths of veterans compared with five years prior.
Physical activity has been shown to improve mental health in many ways. Specifically, exercise has shown several positive effects on overall brain functioning, mental health outcomes, and mortality rates. While previous research studies have shown a link between exercise and better mental health outcomes, little is known on how exercise can help improve mental health. This study aims at providing some of the most current evidence on the effects that exercise has on mental health in general and on mental health with regards to psychological health in particular.
Mental health is often studied by looking at how exercise affects the body. However, there are very few studies that look specifically at the effects that exercise has on the mind. Exercise can affect both mental health, psychological symptoms and behavior, such as increasing motivation, empathy, and behavioral control. These findings are particularly relevant in the context of the global pandemic, where more social distancing measures are being taken to prevent spread of COVID-19, which has left more people feeling isolated and depleted compared to pre-pandemic times. One study showed that women working out regularly had higher levels of mental health-related quality of life (QoL) and lower total burnout and fatigue and depression than less active. Conversely, men working out had similar levels of QoL but a different effect on their symptoms such as greater stress and fewer social activities.
While the literature does not provide much information on how exercise can affect the body, a growing body of evidence suggests that exercise may have beneficial mental health and mental health-related edge. Physical exercise and healthy eating, including protein, fruits, vegetables, whole grains, low fat dairy products, healthy fats, and other essential dietary patterns, are all proven to benefit brain health in the form of increased oxygen, blood flow and nerve cell density.
Several studies have found evidence supporting mental health benefits associated with exercise. Most recently, researchers at Harvard Medical School and VAW conducted a survey comprising over 10,000 men and women over 18 years old, assessing their mental health attitudes and behaviors, behavioral changes, and physical wellbeing practices. In this study, those participants who practiced intense physical exercise were significantly more likely to report positive mental health effects after the experiment. Those taking part in regular exercise had a significant greater amount of “good moods and a better feeling of prosperity," though the individuals who accomplished more serious actual exercise and who worked out at higher levels of exertion had essentially bigger measures of "mental prosperity" contrasted with the people who occupied with moderate-power work out.
In addition, physical activity has been linked to a better immune system response and lower heart disease risk. A review of epidemiologic studies of various cardiovascular diseases concluded they may be related to physical activity through a variety of mechanisms. For example, one study found a strong association between physical exercise and improved risk for a stroke. Similarly, another study found participants who took part in high levels of physical exercise had smaller arterial blood pressure and lower body weight compared to sedentary controls.
Additionally, exercise has been associated with greater cognitive functioning and memory, especially when it comes to emotional functions.
What we know from existing scientific literature on depression is that exercise may protect against depression. Exercising has been shown to reduce depressive symptoms in both young, middle-aged, and older adults. When it comes to younger adults, exercise has been associated with reduced depression incidence. Research shows that those who regularly engage in regular exercise have a 50% lower risk of developing depression compared to the general population. Moreover, exercise has been linked with a decrease in suicide attempts, with males engaging in physical activity having lower suicide rates than females. On the other hand, female sports fans have reported increased depression, anxiety, and feelings of isolation during the sporting year compared to non-sporting years.
Additionally to the mental health benefits, research has suggested that exercise can positively influence the mental health and psychological well-being of patients in general, with its patients exhibiting a greater sense of well-being, perceived control, and a better ability to withstand pain compared to those who are more depressed. Furthermore, studies have shown that exercise has a direct impact on the immune system and reduces fatigue and depression in patients, which may lead to decreased need of hospitalization due to the improvement in mental health of the patient. In sum, one study has suggested more research is needed into how exercise can improve psychological well-being and mental health.
On the downside, it is important to highlight that the primary purpose of exercise is physical exercise and physical fitness. Even if exercise is done regularly, the risk for injury is still very high. Thus, for those exercising regularly they should take into account the risks involved and make sure that the frequency of exercises is within the limits of safety. As with any treatment, exercise should only be undertaken while the individual’s physical health and physical fitness are in good and stable condition.
Although exercise is widely believed to prevent depression, it is necessary to keep in mind that exercise can have certain negative influences on mental health. It could be argued that the effects of exercise on mental health are usually temporary and may even become evident after several weeks or months of continuous physical activity. Therefore, it is best to consult with a medical provider before starting exercise programs, as it could prove dangerous to try and reverse the harmful effects on mental health or to stop exercise altogether.
Some studies may have given mixed results on how exercise interacts with specific mental health conditions. Specifically, some research studies have suggested that exercise may alleviate symptoms for some patients with psychosis and other mental disorders. Another study has shown that some post-traumatic stress disorder patients may experience anxiety-like symptoms caused by physical exercise training.
Furthermore, most studies have shown that some types of exercise may promote mental health-related behaviors but some exercise interventions have shown no benefit for certain populaces. There is however some research showing that exercise interventions or other psychological treatments can modulate the same risk factors for depression.
For example, a meta-analysis showed a positive correlation between exercise and depression in male and female subjects. In addition, studies have shown that exercise stimulates other biological processes and alters cognitive functions. Overall, how exercise can affect how people view their mental health is relatively complex and warrants further investigation.
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