There is no doubt that exercise is good for you. There is no doubt that exercise is considered a CAM. There is little doubt that most physicians would recommend some form of exercise to supplement other forms of treatment for various physical concerns. But what about for mental health issues?
The effects of cardio vascular exercise on mental health conditions has been studied for many years and in many ways. Consider the following mental health conditions and studies that have been conducted:
- Depression - (Blumenthal, Babyak et al., 2007; Brenes et al., 2007; Legrand & Heuze, 2007; Perraton et al., 2010; Rethorst et al., 2010) - exercise has been shown to decrease depressive symptoms short term symptoms, severity of symptoms and all ages.
- Anxiety - (Herring, Jacob, Suveg, Dishman, & O’Connor, 2011; Herring, O’Connor, & Dishman, 2010) - exercise ahs also been shown to decrease anxiety symptoms. There are fewer studies on exercise and anxiety as compared to depression but most are strong studies.
- PTSD - (Diaz & Motta, 2008; Motta et al., 2010; Newman & Motta, 2007) - exercise has been shown to decrease PTSD symptoms. These studies were smaller due to the use of adolescents and children.
Why exercise works
There are numerous theories as to why exercise is helpful in reducing mental health symptoms. One is the thought that positive moods and self-esteem
result thus leading to improved mental health (Raglin, 1990). Another theory is that the brain and body go through a series of changes during exercise that helps the growth of neurons, new blood vessels, and a release of certain neurochemicals (i.e.
serotonin, dopamine, acetylcholine and norepinephrine) in the brain--all that help with decrease in mental health symptoms (Voss
et al., 2011). Overall, the brain is a central piece in both exercise and mental health and this is thought to be the connection.
In my experiences, I have seen exercise have a positive benefit in my life. It has served as a coping skill for stress. It has served as a physical balancing--having been my healthiest in the last 6 years since I started running (other than the running related injuries but that is due to excessive running - another subject for another post). It has served as a change in lifestyle. I work a sedentary job and without exercise, my body would struggle to function normally.
Is exercise for you? Absolutely! The great thing about exercise is that there are so many types you can get involved with. Not everyone enjoys running or biking or swimming. Visit your local gym and talk to trainers about what types of classes are offered. The point is to find something that you enjoy. Whether you have a diagnosed mental illness or not, exercise can help balance the stress of life.
References
Blumenthal, J. A., Babyak, M. A., Doraiswamy,
P. M., Watkins, L., Hoffman, B. M., Barbour, K. A., . . . Sherwood, A.
(2007). Exercise and pharmacotherapy in
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Brenes, G. A., Williamson, J. D.,
Messier, S. P., Rejeski, W. J., Pahor, M., Ip, E., & Penninx, B. W. J. H.,
(2007). Treatment of minor depression in older adults: A pilot study comparing
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Perraton, L. G., Kumar, S., &
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Rethorst, C. D., Landers, D. M.,
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Voss, M., Nagamatsu, L. M., Liu-Ambrose, T., & Kramer, A. F.
(2011). Exercise, Brain, and Cognition Across the Lifespan. Journal of Applied Physiology, 111(5),
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