Let’s Go for a Walk: How Regular Exercise Can Boosts Your Mood
Most of us know that exercise offers numerous health benefits. From maintaining an ideal weight, to reducing the risk of diabetes, heart disease, and osteoporosis, moving our body every day improves the length and quality of our lives.
But not all of us recognize just how important exercise is to our mental health.
Beyond Hormone Release
Have you had that rush after a hike or trip to the gym? You feel energetic and even happy after you exercise because your body released the “feel-good” hormones such as endorphins and enkephalins. These hormones instantly improve your mood and outlook on life.
But is that all exercise is good for? A quick fix? An instant mood pick-me-up via a hormonal rush? Or can exercise affect your brain and mental health on a fundamental level?
A study conducted by researchers from Duke University compared the antidepressant effects of aerobic exercise to the popular antidepressant medicine sertraline, as well as a placebo sugar pill.
After four months the researcher found that those subjects who exercised regularly experienced the greatest antidepressant effect.
In other words, exercise was scientifically proven to be just as, if not more effective than prescription medications at relieving symptoms of depression.
How is this possible?
It turns out, regular exercise increases the volume of certain brain regions through better blood supply and an increase in neurotrophic factors and neurohormones that support neuron signaling, growth, and connections.
Also worth mentioning is the fact that exercise leads to the creation of new hippocampal neurons, the hippocampus being incredibly important for learning, memory creation, and emotion regulation.
How Much Exercise Do You Need?
Psychiatrist Madhukar Trivedi of UT Southwestern Medical Center has shown that three or more sessions per week of aerobic exercise or resistance training, for 45 to 60 minutes per session, can help treat chronic depression. The key here is regularity, so it’s important to focus on the kind of exercise you do.
If you don’t like going to the gym, then find another activity. Hike, bike, swim, or dance. Choose something that feels right to you and your body.
What matters most is that you get your body moving for around an hour a few times per week and you do so consistently.
Health can mean many different things for different people. At the basic level, being entirely healthy includes physical and mental wellbeing, and to achieve this, exercise must be a part of your everyday life.