It is well known that physical exercise is good for health – for example, it reduces the chances of developing heart disease. What is less well-known is that exercise can also improve psychological well-being by reducing anxiety and depression and boosting self-esteem and the ability to cope with stress.
Everyone can experience improvements in mental energy through exercise, whether they are normally active or not. If undertaken regularly, exercise appears to offer a useful and practical way for people to reduce anxiety. One study in 1993 looked at the link between exercise and mood by comparing male amateur athletes with relatively inactive men. The results showed that shortly after exercise sessions, all the men reported increased mental vigor and exhilaration; however, only the athletes (who exercised much more) reported decreases in anxiety.
Benefits of Exercise
Although it is well-documented that exercise can provide mental benefits, it is not always clear how or why this happens. For example, it may simply be that exercise diverts our attention away from things that are troubling us. On a physiological level, it may be that increased physical activity causes more blood to circulate through the brain, both supplying essential nutrients (including oxygen) and removing waste products (such as carbon dioxide). Research has established that incidences of depression may be due to a low level of the neurotransmitter serotonin. So, instead of taking antidepressant drugs such as fluoxetine (Prozac) to increase the amount of serotonin available in the brain, regular exercise could provide the serotonin boost required. This is one of the ideas behind a public health initiative in the UK known as ‘ exercise on prescription. ‘ In this scheme, people are given vouchers for access to leisure centers or appointments with health and fitness advisors. The hope is that more people will be encouraged to exercise regularly and that, in the long term, this will benefit the nation’s physical and mental health.
The mental benefits of exercise apply whether the activity is individual or team based. However, participating in a team sport has the added advantage of social contact. Socializing after the event and discussing the ‘action’ afterward can provide an added form of relaxation that serves to counter any build-up of stress. Some people, however, prefer to exercise alone or to pursue less formal activities than team sports. Among the most popular pastimes practiced today is a hill- walking, running, and cycling, as well as Eastern disciplines such as yoga and Tai chi.
Exercise addiction?
In addition to health benefits, some forms of exercise can produce a feeling of joy – a ‘ high.’There is evidence from studies of marathon runners that intense exercise can cause mood-elevating chemicals called endorphins to be released in the brain, and these can remain active for up to three hours. This may help to explain the pleasurable, and possibly even addictive, nature of activities such as running and swimming. A strong link has even been suggested between physical fitness and sexual energy. A survey by US therapist Linda de Viewers of 8,000 women aged 18- 45 found that after they had exercised three times a week for three months, 80 percent said they had more sexual confidence, and 25 percent experienced increased sexual desire. This may be because a workout can stimulate the release of the hormone testosterone, which increases sex drive in both men and women. A general improvement in energy and self-esteem may also be a factor.
FITNESS MADE SIMPLE
- If you are feeling tired or depressed, go for a briskten minute walk. You should find that you feel better and are more able to cope with what you have to do.
- Try to fit in three sessions of moderate physical activity per week of at least 30 minutes each. If possible, space these out throughout the week – every other day, for example. Gradually, the duration and frequency can be increased.
- Find an exercise you enjoy – you are far more likely to stick with it.
- Remember that it is important not to exercise too strenuously or try to do too much too soon. Always check with your doctor or a qualified fitness trainer before starting a new program of activities.
REASONS TO BE ACTIVE
In the UK, seven out of every ten men and eight out of every ten women do not get enough exercise to maintain their health. But for some people, exercise has become so much part of their way of life that they no longer think consciously about the health advantages of the activity. Researchers who studied people over six months found that once people got into the habit of taking exercise regularly, the experience was self-reinforcing. This may mean that the mood enhancing effects of exercise – once experienced – are the most important factor in determining whether further exercise is taken, rather than the health benefits.
