Do you know that our mental wellbeing has a biological component? Therefore, our mental wellbeing can at least be improved using physical means such as by doing exercise, yoga or proper diet. This blog post will help you understand not only how but why exercise can do wonders to your mental wellbeing.
How exercise does wonders to your mental wellbeing?
Improves neuroplasticity
Neuroplasticity is our brain’s ability to restructure and adapt itself by alternating synapse structure or increasing the neural connections. These neural connections can be increased due to new learning experiences, memory formation or due to recovery from brain damage. It strengthens our neural pathways for various functions. Thus, improve mental wellbeing. Studies have proved that exercise can increase neuroplasticity by modulating systems such as angiogenesis and glial activation. (Lin et al., 2018)
Delay memory impairment such as the onset of Alzheimer’s Disease
Studies having epidemiological evidence shows that some lifestyle factors, such as regular exercise and cognitive activity, may delay age-related memory impairment and decrease risk of AD (Lindsay, 2002; Barnes et al., 2003; Larson et al., 2006)
Another study by Larson and others in 2006 shows that exercise is associated with decreased risk for dementia for the age group 65 years and older.
So basically, exercise is an insurance for your mental health which everyone should opt-in for.
Effective therapy for CNS dysfunctions
As we already know that exercise improves neuroplasticity, therefore, it is also an effective therapy for CNS dysfunctions like stroke, traumatic brain injuries etc. (Narayanasetti PT & Thomas PT, 2017). It is a well established fact by various researches that physical training is known to improve brain functions by enhancing, compensating, and replacing the neurons and muscles. The physical activities decrease ischemic stroke activity (Stroud et al., 2009; Deplanque et al., 2006; Lee et al., 1999).
Reduces the symptoms of anxiety, depression and negative mood
Studies have found that regular physical activities can positively affect pathophysiological processes of anxiety by enhancing neurogenesis. This eventually leads to a decrease in anxiety symptoms (Anderson & Shivakumar, 2013).
Many human and animal trial studies have shown that exercise can be used as an intervention to decrease the symptoms of depression and anxiety. The mechanisms responsible for these positive effects of exercise are the regulation of BDNF, synaptic transmission, neuroinflammation, oxidative stress, HPA and PGC-1α1-PPAR axis. (Hu et al., 2020)
Increase self-esteem and social participation
According to a study conducted in 2006, by Sharma and other, it was found that exercise has power to alleviate symptoms of low self-esteem and social withdrawal (Sharma et al., 2006)
Improve memory function
According to a study conducted in 2011 by Erickson and others, it was found that there was an improved memory functioning (spatial memory) in the participants who were engaged in exercise training. As the anterior hippocampus size was found to be increased with exercise, the memory function of the brain improved. Thus, exercise can reverse the adverse effects of ageing by preventing volume loss of the hippocampus.
How much exercise is required for the benefits of mental wellbeing?
According to a study conducted by Reed and Buck in 2009, low-intensity aerobic exercise – for 30–35 minutes for 3–5 days a week can help us achieve the positive effects on mental wellbeing. It will take around 10–12 weeks for the benefits to be observed.
One can engage in physical activities or aerobic exercises such as jogging, swimming, cycling, walking, gardening, and dancing to enjoy the mental wellbeing benefits of exercise (Guszkowska M, 2004).
Conclusion:
We hope that by now you might have understood how exercise can be helpful to improve Mental Wellbeing. If not, then please keep checking our blog for more content regarding physical solutions to mental problems.
Just remember:
Thumb rule for reaping benefits:
Exercise for 30–35 minutes for 3–5 days a week.
Have patience. It will generally take 10–12 weeks for the benefits to be observed.
Engage in jogging, swimming, cycling, walking, gardening, and dancing.
Please Note:
Please do read our "what have we learned today?" section below to recall and memorize the key points.
What have we learned today?
Exercise can:
Improve neuroplasticity
Delay memory impairment such as the onset of Alzheimer’s Disease
Effective therapy for CNS dysfunctions
Reduces the symptoms of anxiety, depression and negative mood
Increase self-esteem and social participation
Improve memory function
Also, Happiness increases by sharing it, So Please Do share this and make a difference.
We would love to hear your story of improving mental wellbeing by exercise, so please do share it in the comment section and we will share it to inspire billions!!!
References:
Anderson, E., & Shivakumar, G. (2013). Effects of Exercise and Physical Activity on Anxiety. Frontiers in Psychiatry, 4. https://doi.org/10.3389/fpsyt.2013.00027
Barnes DE, Yaffe K, Satariano WA, Tager IB. A longitudinal study of cardiorespiratory fitness and cognitive function in healthy older adults. J Am Geriatr Soc. 2003;51(4):459–65.
Deplanque D, Masse I, Lefebvre C, Libersa C, Leys D, et al. (2006) Prior TIA, lipid-lowering drug use, and physical activity decrease ischemic stroke severity. Neurology 67: 1403-1410.
Guszkowska M. (2004). [Effects of exercise on anxiety, depression and mood]. Psychiatria Polska, 38(4). https://pubmed.ncbi.nlm.nih.gov/15518309/
Hu, S., Tucker, L., Wu, C., & Yang, L. (2020). Beneficial Effects of Exercise on Depression and Anxiety During the Covid-19 Pandemic: A Narrative Review. Frontiers in Psychiatry, 11. https://doi.org/10.3389/fpsyt.2020.587557
Islam, M. R., Young, M. F., & Wrann, C. D. (2017). Neuroprotective potential of exercise preconditioning in stroke. Conditioning Medicine, 1(1), 27–34. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6242281/
Larson, E. B., Wang, L., Bowen, J. D., McCormick, W. C., Teri, L., Crane, P., & Kukull, W. (2006). Exercise Is Associated with Reduced Risk for Incident Dementia among Persons 65 Years of Age and Older. Annals of Internal Medicine, 144(2), 73. https://doi.org/10.7326/0003-4819-144-2-200601170-00004
Lee IM, Hennekens CH, Berger K, Buring JE, Manson JE (1999) Exercise and risk of stroke inmale physicians. Stroke 30: 1-6.
Lin, T.-W., Tsai, S.-F., & Kuo, Y.-M. (2018). Physical Exercise Enhances Neuroplasticity and Delays Alzheimer’s Disease. Brain Plasticity, 4(1), 95–110. https://doi.org/10.3233/bpl-180073
Lindsay, J. (2002). Risk Factors for Alzheimer’s Disease: A Prospective Analysis from the Canadian Study of Health and Aging. American Journal of Epidemiology, 156(5), 445–453. https://doi.org/10.1093/aje/kwf074
Narayanasetti PT, N., & Thomas PT, A. (2017). Exercise and Neural Plasticity-A Review Study. Journal of Neurology and Neuroscience, 08(05). https://doi.org/10.21767/2171-6625.1000216
Reed, J. & Buck, S. (2009). The effect of regular aerobic exercise on positive-activated affect: A meta-analysis. Psychology of Sport and Exercise, 10 (6), 581–594.
Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for Mental Health. The Primary Care Companion to the Journal of Clinical Psychiatry, 08(02), 106. https://doi.org/10.4088/pcc.v08n0208a
Stroud N, Mazwi TML, Case LD (2009) Prestroke physical activity and early functional status after stroke. J Neurol Neurosurg Psych 80: 1019-1022.
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