Let’s begin by examining the impact of exercise on people’s mood. Then, we’ll look into ways to support our mental well-being.
- Anti-stress effect
Physical exercise not only assists in relieving the immediate effects of stress but also builds up resilience to future stressors [1]. Even a single session of physical activity can alleviate tension (mainly because movement is interpreted as a release from the body’s instinctive response to stress, which is geared towards a vigorous reaction). However, for a long-lasting effect, regular exercise is recommended [2, 3].
- Agency and self-confidence
Exercise greatly improves the sense of agency and, consequently, boosts confidence [3]. Even if you work on improving muscle strength, you build strength of character in the process. And the best thing is that it happens without a conscious effort.
- Improved mood
Engaging in physical activity has a real impact on well-being. Of course, exercise won’t work as a sole remedy for clinical depression. However, it serves as a valuable support in the treatment and prevention of depressive states. Physical activity also helps overcome anxiety [4] and restore mental balance. As with stress, the best results come from incorporating physical activity into your regular schedule.
- Kick your addictions
Regular exercise provides valuable support in getting rid of the effects of addictions and the addictions themselves [4]. So if you add visits to the gym to your list of New Year’s resolutions alongside quitting smoking, you may finally succeed in achieving your goal.
- Enhanced concentration capacity
Whether you’re gearing up for an exam or tackling a challenging work project, make sure to incorporate physical activity into your preparation schedule [4].
- Better quality of sleep
Along with regular physical activity comes a regular sleep routine. Exercise improves the quality of sleep by reducing the REM phase and the time it takes to fall asleep [3, 4].
- Prevention of diseases
Maintaining physical fitness is also a protective factor against neurodegenerative diseases [4], the risk of which increases with age.
Let’s explore the effects of physical activity on the brain which ultimately result in a cascade of benefits such as improved mood, enhanced learning capacity, and better quality of sleep.
Read also: “Benefits of meditation and relaxation for athletes”.
Blood and oxygen – fuel for the brain
It’s fairly self-evident that physical activity improves blood flow and oxygenation of the body. It turns out that these processes also have a very strong impact on the brain. Improved oxygenation and nutrient supply are among the contributing factors to the enhancement of cognitive functions through physical activity.
Knowledge factors
One of the key substances used by the human body in the process of learning and remembering is brain-derived neurotrophic factor (BDNF). BDNF contributes to the development of neurons, their survival and ability to withstand stress, along with improving synaptic plasticity. In brief, it targets all the fundamental components needed for learning and cognitive processes. To achieve healthy BDNF levels, you need physical activity [3]. So, simplifying things a bit, exercise improves memory.
Similarly beneficial is the impact of exercise on the level of another factor which, theoretically, has nothing to do with learning, but quite a lot with... growth. It is IGF-1, or insulin-like growth factor [3]. Interestingly, IGF-1 also affects neurogenesis (process of generating new nerve cells) along with improving learning and cognitive performance.
Improved brain structure
Memory enhancing substances are one thing, but it appears that physical activity can also change... the structure of your brain, not just its chemistry! Studies on animals showed that consistent training had a profound impact on the structure of the hippocampus [3], a region strongly linked to memory and learning [5]. Another study found that people engaging in aerobic exercise had a greater volume of gray and white matter in the prefrontal and temporal cortex compared to those leading a sedentary lifestyle [3]. Ultimately, the crux of the matter is that physical activity leads to improved memory, concentration, and learning ability.
Chemistry of good mood
What about the impact of physical activity on well-being? Here, we need to delve deeper into the topic of neurotransmitters. We’ll focus on serotonin, dopamine, and endorphin, the levels of which are affected by physical activity. What are these chemicals?
Neurotransmitters serve as natural messengers between the cells of the human nervous system and various body parts, such as muscles.
When talking about a good mood, the focus is usually on endorphin or, to be more precise, endorphins because is in fact not one, but a group of peptide hormones. These chemicals are responsible not just for the feeling of well-being – occasionally even euphoria – during training but also for heightened tolerance to pain, which makes your workouts easier. In addition, endorphins are our powerful allies in the fight against stress.
Another neurotransmitter – serotonin – boosts the mood, but also promotes restful sleep and even... improves your sex drive.
And finally, dopamine, which, just like serotonin or endorphins, is sometimes referred to as the ‘happy hormone’. However, in this case, it’s a misnomer. While endorphins and serotonin are indeed hormones that also function as neurotransmitters, dopamine is not a hormone. But it is a neurotransmitter that promotes feelings of motivation and pleasure. And crucially for those leading active lifestyles, dopamine suppresses hunger after carbohydrate consumption and stimulates the body after protein intake.
The impact of physical activity on the brain is, of course, much broader, but even this simplified description shows how vital it is. But is every physical activity the same?
What’s the best type of exercise to boost brain power?
You don’t need extended periods of exercise or specialized training to boost your mood. The key aspect is consistency. Systematic exercise is needed to achieve an optimal effect on your mental health and access the full spectrum of benefits that physical activity can offer to the brain [2]. Interestingly, some experts argue that consistency has a positive impact on people which goes beyond affecting the brain. Gaining experience and proficiency in a particular field fosters a sense of agency, confidence, and control [6], ultimately contributing to an improvement in well-being.
Do you need specific types of physical activity for a greater mood-enhancing effect? Many experts agree that aerobic exercises such as swimming, running, aerobics, brisk walking, cycling, or dancing are among the best options [7]. On the other hand, there’s the view that people get the most benefit from the activities that bring them joy. So if you’re naturally drawn to a certain sport, engaging in it is likely to fill you with the greatest sense of satisfaction, alleviate stress, and boost self-confidence. Good luck!
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References:
1. https://ncez.pzh.gov.pl/aktywnosc-fizyczna/systematyczny-ruch-lekiem-na-stres/
2. https://swps.pl/centrum-prasowe/informacje-prasowe/33771-wplyw-aktywnosci- fizycznej-na-zdrowie-psychiczne
3. https://apcz.umk.pl/JEHS/article/download/4581/pdf/54903
4. https://www.monz.pl/Wplyw-aktywnosci-fizycznej-na-zdrowie-psychiczne-i-funkcje-poznawcze,112259,0,1.html
5. https://www.acusmed.pl/blog/hipokamp-czyli-o-istocie-pamieci/
6. http://www.h-ph.pl/pdf/hyg-2018/hyg-2018-2-185.pdf
7. https://miralo.pl/w-jaki-sposob-aktywnosc-fizyczna-pomaga-rozladowac-stres/