Exercise Improves Mental Health
Mental health disorders have a significant impact on individuals, society, and global health burdens. The pandemic significantly increased numbers of people experiencing mental health issues.
Researchers wanted to synthesize the evidence on the impact of exercise on anxiety, depression, and psychological distress in adults. They reviewed 97 studies with 128,119 participants experiencing good health, chronic diseases, and mental health conditions.
They found that physical activity improved symptoms of anxiety, depression, and distress in all populations. The greatest benefits were seen in healthy people; people with depression, kidney disease, and HIV; and pregnant and postpartum people. All modes of physical activity, including aerobic exercise, resistance training, mixed aerobic and resistance exercise, and yoga were beneficial. Higher intensity exercise was associated with greater improvements in symptoms.
To better understand why exercise improves depression symptoms, a different group of researchers reviewed studies that examined different impacts of exercise on depression. Studies involved moderate to vigorous aerobic exercise, such as running or cycling, for 30-60 minutes 1-3 times per week. They discovered impacts on:
Neuroplasticity: Depression is associated with reductions in brain volume of areas in the cerebrum (thinking brain) and the hippocampus (associated with memory, emotion processing, and stress regulation); decreases in blood flow throughout the brain; and low levels of brain-derived neurotropic factor (BDNF). Exercise can increase cerebrum and hippocampus volumes, improve blood flow throughout the brain, and increase BDNF levels, which operates like fertilizer for brain cells in the memory and emotion-processing hippocampus.
Stress Hormones: Prolonged exposure to stress hormones can reduce birth of new brain cells, decrease BDNF circulation, and increase cell death in the hippocampus. Exercise reduces the stress hormone cortisol and increases BDNF levels, which is likely to reduce brain cell death and improve brain cell birth.
Inflammation: Depression is associated with chronic increased low-level inflammation. Exercise can reduce numerous inflammatory factors, creating a lasting anti-inflammatory environment.
Oxidative Stress: When oxidative stress outweighs antioxidants, it can damage DNA, proteins, lipids, and cause cell death. The brain is particularly vulnerable to oxidative stress because it has a high metabolic rate and low antioxidant levels. Exercise reduces oxidative stress indicators and increases antioxidants.
Psychological Factors: Exercise can improve self-esteem, enhance socialization and social support, and increase self-efficacy.
Takeaway: Physical activity improves mood, stress resilience, and brain health by:
Reducing symptoms of anxiety, depression, and stress;
Increasing neurotropic factors, including (BDNF);
Regulating the fight-or-flight stress response;
Reducing inflammation and oxidative stress; and
Improving self-esteem, self-efficacy, and social support.
Sources
Ben Singh, et al., Effectiveness of Physical Activity Interventions for Improving Depression, Anxiety, and Distress: An Overview of Systematic Reviews, British Journal of Sports Medicine, Feb 16, 2023, Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews | British Journal of Sports Medicine (bmj.com).
Aaron Kandola, et al., Physical Activity and Depression: Towards Understanding the Antidepressant Mechanisms of Physical Activity, Neuroscience and Behavioral Reviews, Oct 2, 2019, Physical activity and depression_ Towards understanding the antidepressant mechanisms of physical activity (bewegenvoorjebrein.nl).
#brainhealth #mentalstrength #professionalbrain #lawyerbrain #lawyerwellbeing
