Exercise and Psychological Well-Being

The percentage of the population that exercises regularly has decreased rapidly over the years, and although no link has been proven between the two, there are also an increasing number of people suffering from mental health problems.  It is believed that exercise improves your mental well-being through reduction of stress and anxiety.  It is also believed that exercise gives a better quality of life in general, with those who are active reporting a better quality of life across all ages, which is why it’s so important to exercise.

The effects of exercise can be categorised into two groups: acute (short term) and chronic (long term).  The most beneficial acute effect is the reduction in state anxiety after both aerobic and anaerobic exercise, although after 24 hours state anxiety is likely to return to its pre-exercise level.  For aerobic exercise, it has been shown that an intensity of between 30-70% maximum heart rate leads to the greatest reduction in anxiety, and between 30-50% for anaerobic exercise (Gill, 2012).  However, any exercise of any intensity will have some effect on the reduction of anxiety, and it's often prescribed by GP’s to aid anxiety reduction.  Over the long term however, it is thought that individuals who are physically fit have a better mental well-being.  Through regular exercise, state anxiety can be reduced over the long term, and trait anxiety can also be reduced significantly.  There is also likely to be a change in indicators of stress, such as resting heart rate, neuro-muscular tension and some stress hormones – which all decrease (Gill, 2012)

As with anxiety, there is a correlation between exercise and depression with depression decreasing as the amount of exercise increases.  The individual’s level of fitness is irrelevant, but for exercise to have the best effect the programme should be followed for at least 9 weeks, and doing both aerobic and anaerobic exercises will give results.  The problem for many is that when you suffer from depression you don’t want to exercise, but exercise is as good as medication in reducing mild depression. 

It has also been shown that exercise can create a positive change on an individual’s mood state.  Mood is defined as ‘a host of transient, fluctuating affective states that can be positive or negative’ (Gill, 2012) such as happiness or sadness.  The best way to enhance your mood through exercise is by making it enjoyable.  It’s also a good idea not to enter any form of competition, but to do predictable exercises and keep everything rhythmical – from the exercises to your breathing.  Make sure not to overdo any form of exercise or put pressure on yourself, moderate intensity exercise a couple of times a week will still produce the same effects.

So, how does exercise actually reduce depression and anxiety?  When you exercise the brain produces more of the chemicals that is uses to communicate (neurotransmitters) such as serotonin and endorphins, changing your moods and thought processes.  There’s also a structural change in the brain due to an increase in the chemicals affecting growth and development.  During exercise blood flow increases to several parts of the body, including the brain, meaning the brain has more oxygen available for consumption.  The increased blood flow to the muscles, alongside the heat generated, leads to decreased muscle tension.  However, it is the psychological effect of exercise that has the greatest results in decreasing depression and anxiety. Exercise is often a distraction and gives you something else to focus in which you can feel in control of.  When you successfully complete an exercise session you get a sense of satisfaction and pride, leading to a positive mood.  By exercising over a long period of time you can build self-esteem, most noticeable in those with extremely low self-esteem, which helps to develop you as a person.  Gruber supports this (1976), by showing that by participating in physical education and directed play, positive changes in self-concept and self-esteem occur (Gill, 2012).   Exercise doesn’t necessarily mean sticking to a strict programme and going to the gym, so it’s important that choose an activity which will give you enjoyment and offer the chance to meet new people.  Other benefits from exercise include changes to your sleep pattern, which even though are minimal, still have a great impact on your life.

It’s clear that exercise shows great benefits associated with mental health and general well-being, so how do you incorporate this into treatment for those who are suffering from mental health problems?  It’s important to remember that exercise isn’t suitable for everyone, much the same as antidepressants, but your GP may prescribe it if it is.  Before starting a programme it’s important that you know the full extent and diagnosis of the health issue.  Firstly, you need to take a look at the individuals background associated with exercise, because if they once fell off a treadmill and broke their arm, it wouldn’t be a good idea to devise a programme which includes using the treadmill as it will only make the problem worse.  Each individual should have a programme which has been devised specifically for them, considering factors such as the extent of the illness, support they receive from significant others, and lifestyle factors (e.g. is it practical?).  People with depression often find it hard to become active and will have a range of excuses as to why they shouldn’t, so it’s important that they are able to do everything that is set and you have a strategy to help them adhere.  Finally, exercise shouldn’t be the only form of treatment, especially for those who have severe conditions, but it works well alongside other forms of therapy. 

In conclusion, there are huge benefits to mental and physiological health from exercise, both acute and chronic.  Exercise aids anxiety, depression, positive mood changes, and quality of life, but it’s important to remember exercise isn’t a solution for everyone and whatever changes you do make must be suitable in order to enhance psychological well-being. 

References

Gill, A. (2012) Unit 018 Exercise Behaviour and Adherence [Presentation] Sport Psychology, HND Sport Coaching, Chesterfield College, December.

Bibliography

Royal College of Psychologists (n.d.) Physical Activity and Mental Health [online] Available from: http://www.rcpsych.ac.uk/expertadvice/treatments/exerciseandmentalhealth.aspx [Accessed 2nd January 2012]