During my first meeting with clients I often hear the following question and concern. “Are there natural ways to help me feel better? I really don’t want to take medication”. As a psychologist in Health Services, I explain that there are several ways to treat symptoms of stress, depression, and anxiety that don’t involve medication. Then one of the first questions I ask is whether they exercise regularly, and if so, how this affects their level of anxiety or stress. Most often they report that there are significant positive effects.
There is mounting evidence that exercise improves your mental health in numerous ways. Exercise has long been noted as a curative factor when it comes to mood, energy level, and stress. Furthermore, exercise can be free and immediately available to everyone. In this article, I will describe how exercise helps alleviate depressive symptoms, reduces anxiety, and improves sleep. Further, I will note how your ability to focus and attend to tasks is also enhanced, making you feel more fulfilled and successful in your life.
Alleviate Depression
After a short run, you immediately notice the positive effects on your mood. High intensity exercise releases endorphins, often called the “feel good” chemicals in the brain. But what about for the treatment of symptoms of depression? Dr. Michael Craig Miller, the Assistant Professor of Psychiatry at Harvard Medical Center, noted that low intensity exercise over time also improves your brain function by causing cells to grow and make new connections. This improvement in brain function makes you feel better, which helps relieve depression.
Dr. Penny McCullagh (1990) found that exercise was beneficial in treating depression both over the long term and immediately. And it even works better as you get older! She found that although exercise significantly decreased depression across all age categories, (ages ranged from eleven to fifty- five), older age was associated with an even greater decrease in depressive symptoms.
Reduce Anxiety
Worries, headaches, stomach issues, and body tension are some of the most uncomfortable physical symptoms of anxiety. Anxiety may also lead to more extreme symptoms ranging from migraines to those associated with panic attacks.
Dr. Michael Otto, co-author of Exercise for Mood and Anxiety Disorders, explains how there is increasing evidence that, along with cognitive behavioral therapy and medication, exercise can treat diagnosed anxiety as well as general symptoms of anxiety. In this research, the exercise ranged from 30-40 minutes, three times a week, over 10 weeks. You no longer need to suffer from these often-debilitating symptoms. Moderate exercise can help you decrease your anxiety and feel calmer.
Improve Sleep
A new study conducted by The National Sleep Foundation found that better sleep is tied to 150 minutes of exercise throughout the week. Exercise can also help relieve tension and stress, making it easier to fall asleep. Experts used to advise to avoid exercising right before going to bed, as it may energize you and delay rest. But it now has been found that people can have different responses, an some may become exhausted and experience the opposite effect. So, make sure you see how your body responds, then time your workouts accordingly!
Increase Productivity
Are you easily distracted while at work? We often strive to improve our ability to focus and concentrate on the tasks at hand. Research shows that workers are more productive when they make time for exercise on a regular basis. Studies also show that we have improved focus and concentration immediately following exercise. But which exercises help improve your concentration the most? It has been found that brisk walking, Tai chi, and yoga all have significant effects on our ability to concentrate. Taking time in the morning or mid-day break to exercise can improve your focus throughout the day.
Concluding Thoughts
Many forms of exercise can be beneficial in improving our mental health. Some may enjoy walking, running, or swimming, or alternatively others prefer yoga or weight lifting. It’s just important that you experiment with what works best for you and your lifestyle. And for those who have struggled to create an exercise regimen, I discuss starting slow with walks during the work day, then building up to going to the gym with a friend or taking an exercise class. Notice the positive changes that occur and enjoy!
References
Miller, M.C. (2013). Exercise is an all-natural treatment to fight depression. Harvard Health Publishing. Harvard Medical School. August.
North, T. C., P. McCullagh, and Z. V. Tran. (1990). Effect of exercise on depression. Exercise and Sport Sciences Reviews Vol. 18 pp. 379-415.
Otto, M.W., Smits, J.A. (2011). Exercise for Mood and Anxiety Disorders. Oxford University Press.
Stonerock, G.L., Hoffman, B.M., Patrick J. Smith, P.J., and James A. Blumenthal, J.A. (2015) Exercise as Treatment for Anxiety: Systematic Review and Analysis. Annals of Behavioral Medicine, Aug: 49(4): 542-556.
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