How Does Exercise Improve Mental Health?

Research shows that exercise has a profound impact on mental health. According to the World Health Organization, engaging in 30 minutes of moderate physical activity five days a week can reduce the risk of depression by up to 20%.

Additionally, a study published in JAMA Psychiatry found that regular exercise can lower the risk of developing anxiety by 25%. For those already struggling with mental health issues, exercise can significantly alleviate symptoms.

A meta-analysis in Frontiers in Psychology revealed that physical activity was linked to a 45% reduction in depression symptoms, highlighting its effectiveness as a non-pharmacological intervention for mental well-being.

Conventional medicine has seen minimal success in treating mental health concerns. Medications used to manage mental health have limited effectiveness and a range of unpleasant side effects. A naturopathic physician uses lifestyle changes like exercise as tools to improve mental health. They will develop a comprehensive plan to restore your mental and physical balance for better overall health. 

Exercise and Its Impact on Specific Mental Health Conditions

Exercise and Depression:

Regular physical activity can significantly alleviate symptoms of depression. A study by the Harvard T.H. Chan School of Public Health revealed that just 15 minutes of running daily, or an hour of walking, reduces the risk of major depression by 26%. This effect is comparable to that of antidepressant medications but without the unpleasant side effects.

Exercise boosts the release of chemicals like endorphins and serotonin, both of which improve mood and overall emotional stability. It also fosters neural growth and creates new activity patterns that help combat feelings of sadness and negativity. By doing so, exercise not only helps lift your spirits but can also prevent the recurrence of depressive episodes.

Exercise and Anxiety:

Exercise is one of the most effective natural methods for managing anxiety. It reduces muscle tension and lowers cortisol levels, which are directly linked to stress. Engaging in physical activities such as jogging or cycling can create a sense of calm and well-being.

To enhance these benefits, try practicing mindfulness during exercise. Pay attention to your breathing rhythm or the sensation of your muscles working. This form of active meditation can disrupt the cycle of anxious thoughts and bring the mind to a more peaceful state.

Exercise and ADHD:

For individuals with ADHD, exercise can enhance focus, memory, and impulse control. Physical activity increases levels of brain chemicals like dopamine and norepinephrine, which are crucial for maintaining attention.

Activities that require constant movement and quick thinking, like martial arts or team sports, can be particularly beneficial. Studies show that such exercises can produce effects similar to ADHD medications, making them an excellent complementary treatment option.

Exercise and PTSD/Trauma:

Those with PTSD or trauma often experience a state of heightened stress. Regular exercise, especially rhythmic activities like walking, swimming, or dancing, helps regulate the nervous system. By engaging large muscle groups, these activities allow the body to release pent-up energy and promote a sense of relaxation.

Outdoor activities such as hiking or rock climbing further contribute to emotional recovery by incorporating nature’s calming influence. Exposure to natural environments has been shown to reduce stress and foster a sense of grounding and stability, which is crucial for trauma recovery.

What is Naturopathic Mental Health Treatment?

Mental health concerns have complex underlying causes that medication cannot address. A naturopathic physician like Dr. Doug Cutler treats mental health as one aspect of a whole person.

Physical and mental health issues reflect an imbalance that requires comprehensive, individualized treatment. Tools like exercise affect the physical body but also release signals that boost mood and ease stress. Mental health can be a reflection of physical, emotional, and environmental stressors that benefit from naturopathic medicine. 

How Does Exercise Improve Mental Health?

You may already know that exercise improves your cardiovascular health and makes muscles stronger. Considerable research has demonstrated that it also improves your mental health.

During exercise, physical changes in the body send out a cascade of signals that promote relaxation and improved mood. This flood of signals contributes to the “runner’s high” that many people report during and after exercise. Regular physical activity also improves brain function and controls your response to stress. 

Overcoming Common Barriers to Exercise

Motivation and Energy:

Many people struggling with mental health conditions find it challenging to summon the energy or motivation to exercise, especially during low moods or times of stress. However, starting small can make a significant difference.

Commit to just a 5-minute walk around your neighborhood. Chances are, once you begin, you’ll find the energy to continue for longer. This gradual build-up can help create a routine, which eventually makes exercise feel less like a chore and more like a natural part of your day.

Rewarding yourself for small achievements, like completing a short workout, can also help reinforce this habit. Treat yourself to a healthy snack, a favorite show, or a relaxing bath post-exercise. Small incentives can go a long way in maintaining motivation.

Time Constraints:

Finding time to exercise can seem impossible when juggling a busy schedule. The key is to break it down into smaller, manageable chunks throughout the day. If a 30-minute session seems daunting, try three 10-minute sessions instead—take a brisk walk during your lunch break, do some light stretching in the evening, or try a quick dance session at home.

Incorporate physical activity into your daily routine: take the stairs instead of the elevator, park your car a little farther from the entrance, or do a few squats while waiting for your coffee to brew. These small bursts of movement add up and can provide similar benefits to longer workout sessions.

Cost and Accessibility:

Gym memberships or specialized exercise classes can be expensive, but staying active doesn’t have to be. There are numerous cost-effective options to consider. Local community centers often offer free or low-cost exercise groups, and many parks provide open spaces for jogging, walking, or fitness classes.

Alternatively, look for free online resources, such as exercise videos on YouTube, fitness apps, or virtual classes. These can be done in the comfort of your home without needing any fancy equipment—bodyweight exercises like push-ups, squats, or yoga are just as effective.

Physical Limitations:

Physical challenges, such as an injury or a chronic condition, can make exercising more difficult. However, low-impact activities like swimming, chair exercises, or gentle yoga can provide significant benefits without putting undue strain on your body.

If you have a specific health concern, consider consulting a healthcare professional like a physiotherapist or an exercise physiologist. They can recommend safe exercises that suit your abilities and help you gradually increase your activity levels without risking injury.