How exercise supports your mental health: a nerdy StrongHer guide
This year’s World Mental Health Day’s theme is ‘mental health is a universal human right’. While we are …erm.. a bit confused by this phrasing, we are 100% on board with the general message. But what does that have to do with StrongHer, you ask. the same way we look after our physical health, we need to take into account our mental health too. Well, exercise and mental health are besties, right!? The same way we look after our physical health, we need to take into account our mental health too.
‘The gym keeps me sane’. We’ve all heard this statement at least once, and in general we can all agree that exercise does help with mental health… right? But is this just your friend trying to convince you to get your ass to the gym with them, or is there some real, scientific truth to it? Today we put on our nerdy glasses and dive into the research behind mental health and exercise.
Release of Neurotransmitters (fancy names for cool chemicals)
So it turns out that exercise promotes the release of neurotransmitters like serotonin, dopamine, and norepinephrine. What do these guys do? They play a crucial role in regulating mood and emotions. Like so crucial that they help reduce symptoms of depression and anxiety! A recent study found that exercise is as effective as medication in treating major depressive disorder. Jokes on you big pharma! Additionally, a different study showed that exercise significantly increases serotonin (the ‘happiness’ hormone) levels.
Reducing good ol’ stress
Regular physical activity helps your body better manage stress. How? There’s this other hormone (which is not as cool but still necessary) called cortisol, also known as the stress hormone. And working out - and this is the cool bit - helps reduce it! Science confirms it - a study found that individuals who engaged in regular physical activity had lower cortisol levels, indicating reduced stress.
More neurons, happier human - neurogenesis and brain plasticity
So to get even nerdier, it turns out exercise also enhances neurogenesis, or the process of creating new neurons. Exercise also promotes brain plasticity which is how you learn and how your memory works. A recent study highlighted the role of exercise in promoting neurogenesis and improving cognitive function. How is this relevant to mental health? Well, brain development is closely tied to better mental well-being. So more neurons = happier human!
More happy chemicals
Exercise triggers the release of endorphins, which are natural painkillers and mood elevators. A study reported that endorphin levels increased in response to moderate-intensity exercise. Have you ever heard of the mysterious "runner's high? It’s that euphoric feeling after a good run that so many athletes and runners talk about. But you don’t need to run a marathon to experience it, a good sweaty gym session is enough! And it all boils down to these endorphins. And while this might seem too short-term, exercise can really help with…
Your sleep!
Working out improves sleep quality, which has a direct impact on mental health. Research demonstrates that exercise can help individuals fall asleep faster and experience deeper, more restorative sleep. Poor sleep is strongly associated with mood disorders such as depression. It’s a win-win!
And if you needed any more convincing, here are some cool sciency stats about how exercise can help your mental health:
There is a 20%-30% lower risk of depression and general feelings of distress for adults participating in daily physical activity
People who exercise regularly have 1.5 fewer “bad days” a month on average than those who don’t exercise (The Lancet Psychiatry Journal)
The odds of getting depression for people managing 150 minutes of moderate to vigorous exercise a week is 22% lower than those who don’t according to the NHS
Now this sounds all fine and dandy, but getting into working out isn’t as easy as it sounds. Especially for women. So why don’t you give out Intro Pack a go - you’ll get 6 classes over 2 weeks which will help you start experiencing some of the benefits we talked about!
Please note that none of the suggestions above are approved by a professional, and we are in no way saying that they will improve your mental health; just providing examples of what other people in the community do to help theirs. If you are struggling and unable to cope, we encourage you to seek out professional medical support.