Introduction
The role of exercise in good physical health is well documented. Research has consistently shown the benefits of regular exercise on lowering the rates of chronic conditions such as cardiovascular diseases, type II diabetes and some cancers. More importantly, research goes on to say that lack of physical activity is the leading cause of major chronic diseases. This is primarily the reason why doctors have 'exercise' as an essential part of their treatment plan regardless of the type of chronic diseases. While research has guaranteed the positive effects of exercise on physical health, it has also bolstered the influence of exercise on one's mental health.
The World Health Organization has recommended 150 minutes of moderate or 75 minutes of intense physical activity for adults aged 18-64 years per week. These recommendations of WHO are backed with extensive research by psychologists. As a consequence, clinicians from the past 30 years have recommended physical exercise as an adjunct to therapeutic and pharmacological treatments. This is because 'exercise' has transdiagnostic advantages on a person's mental wellbeing. That means, regardless of the type of mental disorder, exercise benefits all, although with varying benefits.
The Positive Effects of Exercise Across Mental Disorders
In the case of depression, exercise reduces the symptoms significantly. For instance, one of the symptoms of depression is low mood/energy, and exercise is shown to boost one's mood and energy immensely. Furthermore, researchers have found a negative correlation between exercising and insomnia. Meaning, exercising can also improve sleep quality. Both aerobic and non-aerobic (resistance training) exercises remarkably reduce the symptoms of depression. Tyson Fury, the two-time world heavyweight boxing champion suffered from depression for 18 months. He says that without his workouts, it would have been impossible for him to heal. Even now, in this Pandemic, he thanks his 'workouts' for anchoring him.
With anxiety disorders and panic attacks, exercise can act as a distraction and simultaneously release those feel-good chemicals in the brain. Besides, exercising can help control the amygdala, which is responsible for reacting to threats to our survival. Exercise does this by activating the frontal regions of the brain which activate the executive functions.
One of the severe mental disorders known to humankind is Schizophrenia. It is a disorder accompanied by frequent hallucinations and delusions. One study, in particular, found that aerobic exercises decreased both the negative and positive symptoms tremendously during a 12-week intervention. People with schizophrenia often say that exercising provides them with a platform to detach from the symptoms and engage more with reality.
The Mechanism through which Exercise Works
The mechanisms through which 'exercise' works is a matter of debate. However, there is a consensus among researchers that exercise induces chemical changes in our brains. Studies have consistently shown that regular exercise can increase the levels of monoamines in our brains. An increased level of monoamines elevates happiness and a positive mood in individuals. Besides, exercising releases chemicals that we call 'endorphins'. These chemicals interact with brain receptors and reduce our perception of pain. Most people describe the feeling at the end of the workout as 'euphoric' and therefore, at that moment have an energising outlook on life. Well, endorphins are responsible for that.
Significance of Exercise
The significance of 'physical activity' elevates when research suggests that mental disorders are the leading cause of disability in the world. Why? Because research also suggests that exercising can act as a protective factor against various mental disorders.
John Ratey, a clinical professor of psychiatry at Harvard Medical School, says that exercising is as effective as taking drugs like Prozac. He says that both exercise and Prozac help in elevating the neurotransmitters in our brains. This makes ‘exercise' a magic pill to reduce or to prevent the symptoms of mental disorders without any side effects (when performed optimally).
Although there are incontrovertible benefits of exercise on one's mental health, however, more exercise does not necessarily mean more benefits. One study, in particular, found that people who exercised more than 90 minutes in one session experienced lower mental health as compared to people who exercised for 45 minutes. The same study also highlighted the frequency for optimal workouts. People who exercised more than 23 times in a month had lower mental health as compared to otherwise.
Conclusion
Overall, exercise has tremendous physical and mental health benefits. Time and frequency for exercising depend on individuals. Because of our 'individual differences', it is hard to conclude what is optimal for everyone. The best thing to do is to document your exercising journey and be observant of the changes in your physical and mental state. If you feel, more exercise negatively influences your mental health, then cut down a bit. If you feel, exercise energizes you and positively affects your mental health, then continue with it. However, the hardest part is to start. Take your baby steps and let 'exercise' act as your knight in shining armour.