Exercise is a powerful tool for enhancing mental health, especially for conditions like depression and anxiety. It often works faster than traditional therapy or medication, with physical activity showing benefits in just two weeks, compared to the four weeks typically needed for therapy or medication. As an integrative mental health coach, I customize exercise programs to meet each client’s unique needs, which may differ from standard recommendations, as some standard recommendations can actually be harmful.
Dr. Scott Eilers recommends an effective exercise regimen that includes:
· Frequency: 4-5 times per week
· Duration: 20-30 minutes per session
· Intensity: Moderate (difficult to hold a conversation and sweating), which translates to a 4-6 on a scale of 1-10, or 70-80% of your maximum heart rate if using a smartwatch.
Just like medication, the “dose” of exercise can be gradually increased. Starting with just 5 minutes of activity, three times a week, can be effective. Smaller, more manageable sessions often lead to better compliance and more significant benefits. Over time, the duration and frequency can be increased, following the principle of progressive overload, which is key to reducing symptoms of depression and anxiety. Generally, the positive effects of exercise are proportional to its intensity.
Different types of exercise can be particularly beneficial for specific mental health conditions:
· Resistance exercise is especially helpful for anxiety.
· Multimodal exercise (combining cardio and resistance training) is effective for depression.
· Mind-body exercises (like yoga and tai chi) are beneficial for trauma.
It’s important to design exercise programs tailored to each client’s mental health symptoms. For example, yoga is often more accepted among older adults, while strength training, cardio, and dance are well-tolerated by younger individuals.
Several factors contribute to the mental health benefits of exercise, including social interaction in group settings, mindfulness and self-acceptance in practices like yoga or tai chi, exposure to green spaces during outdoor activities, and the sense of self-efficacy and mastery. Additionally, exercise can increase IGF-1 levels and reduce inflammation, which is directly related to depression.
The Neurobiological Adaptations Contributing to Improved Mental Health
1. Neurogenesis: Exercise promotes the growth of new neurons, particularly in the hippocampus, a brain region associated with memory and learning. This process, known as neurogenesis, can help improve cognitive function and emotional regulation.
2. Neuroplasticity: Physical activity enhances neuroplasticity, which is the brain’s ability to reorganize itself by forming new neural connections. This is crucial for learning, memory, and recovery from brain injuries. Exercise increases the production of brain-derived neurotrophic factor (BDNF), a protein that supports the survival and growth of neurons.
3. Neurotransmitter Regulation: Exercise influences the levels of various neurotransmitters, such as serotonin, dopamine, and norepinephrine, which play significant roles in mood regulation. Increased levels of these neurotransmitters can help alleviate symptoms of depression and anxiety.
4. Reduced Inflammation: Regular physical activity reduces inflammation in the brain, which is linked to depression and other mental health disorders. Exercise decreases the levels of pro-inflammatory cytokines and increases anti-inflammatory cytokines, promoting a healthier brain environment.
5. Enhanced Cognitive Function: Exercise improves cognitive functions such as attention, processing speed, and executive function. This is partly due to increased blood flow to the brain, which enhances oxygen and nutrient delivery, supporting overall brain health.
6. Stress Response Modulation: Physical activity helps regulate the body’s stress response by reducing the levels of cortisol, a stress hormone. This can lead to lower levels of anxiety and improved resilience to stress.
7. Improved Sleep: Exercise can enhance sleep quality, which is vital for mental health. Better sleep helps with emotional regulation, cognitive function, and overall well-being.
8. Increased Self-Efficacy and Mastery: Engaging in regular exercise can boost self-efficacy and a sense of mastery, contributing to improved self-esteem and reduced symptoms of depression and anxiety.
These neurobiological adaptations highlight the profound impact of exercise on mental health, making it a valuable component of mental health treatment plans.
When Does Exercise Become Detrimental to Mental Health?
However, not all exercise is beneficial. Here are some ways it can negatively impact mental well-being:
1. Overtraining and Burnout: Excessive exercise without adequate rest can lead to overtraining syndrome, characterized by physical fatigue, decreased performance, and mental burnout. This can increase stress hormones like cortisol, leading to heightened anxiety and depression, sleep disturbances, irritability, and lack of motivation.
2. Exercise Addiction: Compulsive exercise can lead to social isolation, anxiety, and depression. Individuals may prioritize workouts over social activities, work, and even their own well-being.
3. High-Intensity Workouts: While effective for physical fitness, high-intensity interval training (HIIT) and other intense workouts may not be suitable for everyone. They can exacerbate symptoms of anxiety and stress, particularly in those with pre-existing mental health conditions.
4. Body Image Issues: Exercises focused on aesthetics, like bodybuilding or competitive sports, can contribute to body image issues, negative self-perception, low self-esteem, and eating disorders.
5. Injury and Recovery: Injuries sustained during exercise can significantly impact mental health, leading to feelings of depression and anxiety. The fear of re-injury can also create apprehension about returning to physical activity.
As research continues to grow, it’s clear that appropriately prescribed exercise should be a cornerstone of mental health treatment, alongside medication and therapy. It’s affordable, accessible, and can help reduce the stigma and suffering associated with mental health conditions. But like any mental health ‘prescription’, it is not a ‘one size fits all’ intervention.
References
Neuropsychobiology (2013) 68 (1): 1–14. https://doi.org/10.1159/000350946
Morgan, J.A., Corrigan, F. & Baune, B.T. Effects of physical exercise on central nervous system functions: a review of brain region specific adaptations. J Mol Psychiatry 3, 3 (2015). https://doi.org/10.1186/s40303-015-0010-8
How Exercise Changes Your Brain - How exercise changes your brain biology and protects your mental health - Big Think
Int. J. Mol. Sci. 2022, 23(21), 13348; https://doi.org/10.3390/ijms232113348
Neurobiological effects of physical exercise Neurobiological effects of physical exercise - Wikipedia
This Treatment for Depression and Anxiety Beats Therapy AND Medication, Scott Eilers, July 31, 2023
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Exercise as medicine for depressive symptoms? A systematic review and meta-analysis with meta-regression, Andreas Heissel, Darlene Heinen, Luisa Leonie Brokmeier, Nora Skarabis, Maria Kangas, Davy Vancampfort, Brendon Stubbs, Joseph Firth, Philip B Ward, Simon Rosenbaum, Mats Hallgren & Felipe Schuch, British Journal of Sports Medicine, August 2023 [PubMed]
Written by John Dee Cabantac and Dr. Wendy Nickerson
Dee is a graduate of the Integrative Mental Health Coaching Program at Nickerson Institute who has proven himself to be an amazing mental health coach. He resides in Manila, Philippines and is a certified personal trainer and nutrition coach. He has experienced the benefits of therapy, physical activity, and nutrition on depression and anxiety, and is dedicated to helping others who are experiencing the same thing. Aside from exercise, he likes reading web novels and fanfiction.
