The Mental Health Benefits of Physical Activity | NZ Mental Health Week

In recent years, a growing body of evidence has highlighted the profound impact of physical activity on mental health. From brief bouts of exercise to extended periods of activity, researchers have systematically evaluated the positive outcomes associated with movement and mental well-being.

Numerous psychological benefits—such as improvements in self-esteem, cognitive function, mood, and overall quality of life—have been observed through various studies. One consistent finding is that exercise enhances mood and self-esteem while reducing stress, a factor that exacerbates both mental and physical diseases.

How Exercise Impacts the Brain

One of the key ways exercise benefits mental health is by increasing the production of neurochemicals that enhance well-being. Specifically, physical activity stimulates the release of opioids and endocannabinoids, which are linked to feelings of pleasure, reduced anxiety, improved sleep, and decreased sensitivity to pain. Exercise has also been shown to enhance cognitive function, improving attention, focus, memory, language fluency, and decision-making for up to two hours post-exercise.

Beyond these immediate effects, regular physical activity helps regulate the body’s stress-response systems. For example, it improves the function of the hypothalamus-pituitary-adrenal (HPA) axis, which helps lower cortisol levels—the hormone associated with stress—and restores the balance of important appetite-regulating hormones like leptin and ghrelin. Exercise also has immunomodulatory effects, meaning it can optimize the body’s immune response, lower systemic inflammation, and potentially reduce the risk of cognitive decline linked to conditions like Alzheimer’s disease.

Exercise as a Tool for Treating Substance Use Disorders

Physical activity may also play a key role in managing substance use disorders, particularly alcohol use disorder. Research indicates that individuals with alcohol use disorder often have low levels of physical activity and poor cardiorespiratory fitness, both of which can exacerbate medical comorbidities like diabetes, hypertension, and cardiovascular disease. Regular exercise, however, has been shown to help manage these comorbidities and may even help reduce cravings for alcohol.

In one study, 117 individuals with alcohol use disorder participated in a fitness intervention that included a 12-minute cycle test. The results were significant: 40% of participants reported fewer cravings. In a larger meta-analysis, exercise was found to significantly reduce alcohol intake and binge drinking, offering a promising supplemental treatment for alcohol use disorder when combined with other forms of therapy like counseling.

While exercise shows promise in this area, it’s essential to remember that patients need to take an active role in their recovery. Physical activity-based therapies should be combined with motivational therapies to maximize their effectiveness, particularly since many individuals dealing with substance use lack the motivation to change on their own.

Physical Activity and Depression

Depression is a leading cause of disability worldwide, affecting millions of people. Unfortunately, only a small percentage of those with depression seek treatment due to barriers such as stigma, cost, or lack of access to care. However, for those with mild to moderate depression, regular physical activity can be a critical component of their treatment plan. In fact, research suggests that exercise may be as effective as traditional antidepressants in improving depressive symptoms.

Exercise triggers the release of endorphins—opioid-like compounds produced by the body in response to physical exertion. Endorphins are known to alleviate pain, improve mood, and reduce feelings of hopelessness and anxiety, providing a natural boost to emotional well-being. While the "endorphin hypothesis" is well-known, newer studies continue to explore how these neurochemicals might contribute to the mood-enhancing effects of exercise.

The Role of Yoga and Exercise in Managing Anxiety

Anxiety, like depression, can also be alleviated through physical activity. Several studies suggest that exercise can be a valuable adjunct therapy for anxiety disorders. Although it may not be as effective as antidepressant medication in severe cases, exercise is a useful and accessible option for those looking to manage anxiety in conjunction with other treatments.

Forms of physical activity like yoga, which emphasize breathing exercises, relaxation, and self-awareness, have been particularly effective in reducing symptoms of anxiety and improving overall well-being.

Moving Forward: What’s the Best Exercise for Mental Health?

Despite the well-documented benefits of physical activity on mental health, the optimal type or amount of exercise needed to achieve these benefits remains unclear. Some studies suggest that even moderate amounts of exercise can improve mood, but the effects may vary depending on individual factors such as fitness level, type of activity, and duration of exercise.

A meta-analysis of 23 randomized controlled trials on exercise as a treatment for depression found that while exercise had a moderate impact on reducing symptoms initially, its long-term effects were less clear. That being said, when compared to no intervention at all, exercise showed significant benefits for mood and mental health.

Conclusion

In summary, the link between physical activity and mental health is undeniable. Whether you’re looking to improve your mood, manage stress, or complement treatment for a mental health condition, incorporating regular physical activity into your routine is a powerful tool for promoting overall well-being. Whether it’s a strength training, a short daily walk, a yoga session, or a more intense cardio sprint workout, the benefits to your mental health are well worth the effort.