Exercise and Mental Health

We all know that exercise is great for our mental health and there are numerous studies that indicate that it helps decrease symptoms of depression and anxiety, improves overall mental health, and can even help to have equal effectiveness of psychotherapy (Mikkelsen et al, 2017). But why? Here are a few reasons why exercise can be so beneficial:

Exercise and vagal tone: The vagus nerve connects the brain to your belly. It helps maintain regulation of the metabolic homeostasis and pro-inflammatory responses through the inflammatory reflex. A “low vagal tone” can be experienced as things like acid reflux, depression, anxiety, inflammation, heightened emotions, etc. Exercise can help stimulate the vagus nerve which can reduce inflammation and lower adverse mental health symptoms.

Increases chemicals in the brain: Exercise can increase the serotonergic and adrenergic levels in the brain (serotonin, epinephrine, and norepinephrine), which act like an SSRI.

Thermogenic hypothesis: The increase in body temperature through exercise is responsible for an increase in mood elevation, which can result in a decrease in adverse mental health symptoms. The elevation in certain brain areas can result in a decrease in muscle tension and an increase in overall feelings of relaxation.

Exercise has helped my mental health in so many ways. You don’t need to be a “crossfit guru” either! Here are a few ways I like to move my body that have been beneficial for me:

• Walking

• Lifting weights

• Yoga

• Running

• Hiking

MacKenzie Bean, MSW, SWLC 

References

Mikkelsen, K, Stojanovska, L, Polenakovic, M, Bosevski, M, & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48-56.