Engaging in regular physical activity can reduce the symptoms of depression and anxiety and help maintain better mental health (7). The National Institutes of Health claims that 150-minutes of moderate-intensity aerobic exercise each week can help reduce feelings of depression, improve emotional well-being, and improve sleep (5). Numerous studies have demonstrated that moderate-intensity physical activity has a preventative effect on depression and anxiety and can help individuals with mental illnesses experience better mood (7). However, excessive exercise can actually have the opposite effect and aggravate mental health problems when exercise is performed inappropriately or in excess. The relationship between physical activity and mental health is not as simple as many may believe.
The mental health benefits of exercise are as important for public health as the physical benefits, as mental illnesses like anxiety and depression can have serious impacts on long-term health and well-being. For example, people with anxiety disorders have a higher risk of developing cardiovascular disease, diabetes, and even premature mortality (2). Making physical activity more accessible for marginalized communities and continuing to research the positive relationship between physical activity and mental health is essential to maintaining better public health.
On a physiological level, physical activity increases the synaptic transmission of monoamines, like dopamine, serotonin, and norepinephrine, having a similar effect to antidepressant drugs (7). Aerobic exercise elevates your heart rate and alters your brain chemistry, increasing the availability of neurotransmitters like the aforementioned monoamines, endocannabinoids, and gamma aminobutyric acid (GABA) (8). Furthermore, physical activity triggers the release of endogenous opioids, better known as endorphins, which help create a sense of calm and peace (7).
Physical activity may also contribute to improved mental health through a number of psychological mechanisms. For example, exercise can serve as a distraction that helps you take your mind off anxiety-inducing thoughts and worries (8). Engaging in exercise can also help you feel an increased sense of self-efficacy and benefit you by increasing your sense of social connection if you engage in exercise with other people (7).
However, physical activity can also have a negative relationship with mental health. For example, excessive exercise has been linked to impaired mental health (7). Overtraining can worsen mood for athletes who regularly engage in excessive exercise or extremely high intensity physical activity. Moreover, excessive exercise can be comorbid with body dysmorphic disorder, the use of steroids, and eating disorders that are a detriment to mental and physical well-being (7).
Large amounts or very high intensities of physical activity are often inaccessible for many populations due to a variety of factors, including age, mobility, physical ability, income level, available time, and work and family responsibilities. Luckily, even a small amount of physical activity or intentional movement can have incredible benefits for mental health. For example, one study found that adding 15 minutes of running or one hour of walking was associated with 26% lower odds of depression (6). Little movements like performing household chores or running errands can also contribute to physical activity and be associated with improved mental health.
Chronically ill and disabled individuals who experience decreased mobility and energy can still benefit from increasing physical activity safely and incrementally. One study on individuals with spinal cord injuries living in Korea observed that more physically active participants with spinal cord injuries had lower scores of depression and anxiety (4). People with spinal cord injuries who participated in moderate-intensity arm-crank exercises for six weeks demonstrated improved markers of quality of life and reduced fatigue (4).
All in all, evidence demonstrates that physical activity can have both a positive and negative relationship with mental health, depending on the circumstances. Data continue to indicate that moderate exercise improves mood and helps maintain mental health, while overly intense exercise can actually cause mood deterioration (7). Considering the important public health implications of the relationship between physical activity and mental health, continued research on the association between physical activity and mental health for underrepresented demographics is necessary.
References
- Bell et al. “The relationship between physical activity, mental wellbeing, and symptoms of mental health disorder in adolescents: a cohort study.” International Journal of Behavioral Nutrition and Physical Activity, vol. 16, 26 Dec 2019, doi:10.1186/s12966-019-0901-7
- Kandola, Aaron and Brendon Stubbs. “Exercise and Anxiety.” Physical Exercise for Human Health, Advances in Experimental Medicine and Biology, vol. 1128, pp. 345-352, doi: 10.1007/978-981-15-1792-1_23
- Kim et al. “Relationship between physical activity and general mental health.” Preventative Medicine, vol. 55, no. 5, Nov 2012, pp. 458-463, doi: 10.1016/j.ypmed.2012.08.021
- Kim et al. “The Relationship between Physical Activity Levels and Mental Health in Individuals with Spinal Cord Injury in South Korea.” International journal of environmental research and public health, vol. 17, no. 12, pp. 4423. 19 Jun. 2020, doi:10.3390/ijerph17124423
- “Mental Health Benefits of Exercise and Physical Activity.” National Institute on Aging, National Institutes of Health, www.nia.nih.gov/health/infographics/mental-health-benefits-exercise-and-physical-activity
- “More evidence that exercise can boost mood.” Harvard Health Publishing, Harvard Medical School, 1 May 2019, www.health.harvard.edu/mind-and-mood/more-evidence-that-exercise-can-boost-mood
- Peluso, Marco Aurélio Monteiro and Laura Helena Silveira Gueera de Andrade. “Physical Activity and Mental Health: The Association Between Exercise and Mood.” Clinics, vol. 60, no. 1, Feb 2005, pp. 61-70, doi: 10.1590/S1807-59322005000100012
- Ratey, John J. “Can exercise help treat anxiety?” Harvard Health Publishing, Harvard Medical School, 24 Oct 2019, www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096