Does exercising improve mental health?

What is the relationship between exercise and its impact on mental health?

By now, no one will be surprised by the statement that regular exercise is good for health. Among other things, we know that it reduces overweight and obesity, strengthens bones and muscles, boosts the functioning of the immune system and reduces the risk of metabolic problems (such as type 2 diabetes) or even the risk of cardiovascular problems. But beyond the merely physical and physiological, since ancient times it has been said that it also seems to be beneficial for the mental health of those who practice it.

What is so true about this phrase? Does exercising improve mental health? Throughout this article we are going to make a brief dissertation on the matter.

Mental health and physical exercise

Mental health and physical exercise have been frequently related since ancient times, and there is evidence that physical well-being and the regular practice of exercise also improve the psychological well-being of those who practice it. Nowadays, thanks to the progress of science, we have a much more specific knowledge of different aspects that have been shown to improve with exercise and some of its mechanisms: we know that sport favors the release of endorphins, that it improves our immune system, and that it improves our health.We know that it improves our immune system and activation threshold and that it alters our brain chemistry in such a way that it makes us feel better and more active, among other aspects.

Recently, in a study carried out by different professionals during this same year and whose conclusions have been published in The Lancet Psychiatry Journal, the effect of exercise on mental health has been analyzed and the situation of a large sample of North American citizens has been compared. in terms of their sense of mental well-being..

Specifically, the number of days of distress and poor mental health reported by the subjects themselves was assessed, and it was found that on average those who exercise have a lower proportion of days in which they reported feeling bad than those who do not (between three and four days of difference per month).

Although as a general rule all types of exercise are positive for improving physical and mental health (including activities such as household chores, although their effect is much smaller), the same study seems to indicate that some of the types of sport that have the greatest advantage for mental health are those involving teamwork, aerobic or gym exercise..

Likewise, clinical practice has shown that sport is indicated as highly beneficial for people with certain psychological problems such as depression, anxiety disorders, insomnia or even cognitive impairment. In fact, it is often recommended as a preventive measure or as a strategy to reduce the symptoms of various problems. Thus, the answer to the question that gives title to this article is a very clear yes.

Aspects that improve with the practice of exercise

There is a great deal of research concerning the advantages of sport on our health, both physical and mental. In this last area, some of the improvements that have been seen and that make it highly recommendable for most people, including those who suffer from neurological or mental problems, are the following.

1. Generates endorphins and increases the feeling of well-being

It has been proven that physical exercise causes the release of endorphins, endogenous opioids that have a relaxing effect and induce a feeling of satisfaction, physical and emotional well-being.

2. It improves self-image and self-esteem.

The continued practice of sport also has an effect on body image, reducing weight and body fat and toning the body. This in turn has an impact on self-image and self-concept, feeling more attractive, energetic and agile and in turn increasing self-esteem.. In addition to this, the fact of maintaining a constant routine and discipline makes us look more constant and capable of persevering and fighting for our goals.

3. Improves the state of mind

From all of the above and as a result of the practice of physical exercise has been found to increase well-being and allows better control and manage the mood, facilitating a positive emotional tonemore stable and more optimistic.

4. It slows down and hinders cognitive deterioration.

Largely due to the previous point, it has been observed that people who exercise regularly tend to be less likely to suffer cognitive decline. tend to be less likely to suffer from cognitive impairment or dementia such as Alzheimer's or dementias such as Alzheimer's, or slow down the deterioration in the early stages of these.

5. Promotes discipline

Sport and physical exercise, in addition to concentration, requires and favors the ability to and favors the ability to maintain a routine and commit to doing something that involves a continuous effort over time. over time. Thus, it facilitates the emergence of a disciplined attitude that can be extrapolated to other areas of life.

6. Facilitates socialization

Sport is a type of activity that moves a large number of people, being a hobby shared by many. This allows to have points in common with other people, as well as to facilitate the contact with them. In addition, there are a large number of exercises or sports, such as soccer or basketball, which have teamwork as one of their main bases.

7. It helps to fall asleep

We have all done some exercise at one time or another. After doing so, we will probably feel tired and relaxed, being able to sleep more easily if a reasonable amount of time passes between sport and sleep. It has been scientifically proven that regular exercise makes it easier to fall asleep and makes the onset of insomnia more difficult. makes the onset of insomnia more difficult..

8. It clears the head, gives energy and increases motivation.

Although it seems opposite to the previous point, the truth is that moderate exercise allows the person to clear and increase their energy level in the first moments, product of the alterations generated at the physiological level and in brain chemistry (for example, raises the level of brain noradrenaline).

In fact, even though it allows you to get to sleep better afterwards, it is recommended not to do any physical activity beforehand, it is recommended not to do physical activity before going to sleep because of this factor. because of this factor. This increased activity can also increase the level of motivation and involvement towards other goals.

9. Reduces withdrawal symptoms and helps to fight addiction.

Doing sport is a recommended activity in the fight against substance dependence, since it makes it more difficult and slows down the onset of cravings and generates endogenous endorphins that make consumption less necessary, as well as being an incompatible response to it. The influence in this sense is also linked to the alteration of circadian rhythms.

10. Combats stress and anxiety

Another of the problems in which the sport is usually prescribed is in the suffering of stress and anxiety, since it allows a distraction and the concentration in the own activity and in the moment. they make difficult the continued rumination of the possible worries..

• Article related: "Rumination: the annoying vicious circle of the thought".

11. Stimulates proactivity and creativity

The relaxation and the break with worries and thoughts, in addition to the increased Blood flow generated by exercise, allows new ideas and strategies to emerge more easily after exercising, allowing us to be more creative. Likewise, the increase in energy levels and motivation makes us more proactive and solicitous.

12. Increases the ability to concentrate and memory, and increases cognitive capacity.

Another advantage that has been observed is that sport increases the ability to concentrate and focus, as well as memory and general cognitive capacity.. It has also been seen that this can result in improved academic and work performance.

Also, precisely for these reasons, it has been observed that it is beneficial for people with some kind of intellectual disability.

Too much is not good either

As we have indicated above, the regular practice of exercise is a great advantage for mental health, as well as physical. However, as with most things, too much exercise can be detrimental.. In fact, those who exercise more than three hours a day have worse mental health than those who do not exercise.

For example, as with other activities that involve an increase in dopamine and endorphins, too much sport can lead to it acquiring addictive characteristics. In this context, the subject may come to need increasing amounts of exercise to feel good, giving rise to feelings of discomfort and restlessness in the absence of sport.

It can also lead to an overvaluation of body image, giving it too much significance and importance. It is even possible that in this context problems such as vigorexia may appear, in which an obsession with exercise in order to obtain the most muscular body possible.. Likewise, the practice of exercise is also used as a purging mechanism by people with eating disorders in order to burn calories and lose weight.

In addition to the above, it can lead to overtraining syndrome, in which excessive training and the absence of sufficient rest periods can lead to burnout. In this context, sleep problems, loss of energy or motivation, irritability and low tolerance to frustration, decreased libido and decreased mood may appear, and may even lead to depressive disorders.

In conclusion

With respect to the question that gives rise to this article, the data observed by different studies allow us to conclude that, in effect, regular exercise improves health,the regular practice of exercise improves the mental health of those who do it.. This improvement is perceptible in many different areas, including the prevention of cognitive deterioration or even the improvement of symptoms in subjects with mental disorders.

Of course, this exercise should be done in moderation and with realistic expectations. En general se recomienda que la práctica de ejercicio se limite a alrededor de 45 (entre 30 y 60 minutos) al día entre tres y cinco veces a la semana, siendo esta la cantidad de ejercicio diario que más incrementa en el nivel de salud mental parece generar.

Referencias bibliográficas:

• Chekroud, S.R., Gueorguieva, R., Zheutlin, A.B., Paulus, M., Krumholz, H.M., Krystal, J.H. & Chekroud, A.M. (2018). Association between physical exercise and mental health in 1-,2 million individuals in the USA between 2011-2015: a cross-sectional study. The Lancet Psychiatry.
• Hardoy, C. M., Seruis, M.L., Floris, F., Sancassiani, F., Moro, M.F; Mellino, G., Lecca, M.E., Adamo, S. & Carta, M.G. (2011). Benefits of exercise with mini tennis in intellectual disabilities: effects on body image and psychopathology. Clin. Pract. Epidemiol. Ment. Health. 7: 157-160.
• Kellmann, M. (2002). Underrecovery and overtraining. En: Enhancing recovery, preventing underperformance in athletes. Champaign (IL): Human Kinetics, 1-24.