Exercise is great for your body—and your mind. When you engage in any physical activity, your brain releases “feel-good” chemicals (dopamine, serotonin, oxytocin, and endorphins) that boost your mood. In addition, forming long-term exercise habits can reduce your risk for neurological diseases, such as dementia.
Anna Hickner, PsyD
In this Q&A, Anna Hickner, PsyD, Supervising Psychologist and Assistant Professor, Icahn School of Medicine at Mount Sinai, and a trained yoga and meditation instructor, explains how increasing your activity can lead to a healthier, happier mind.
How does not getting enough exercise affect my mental health?
Leading a sedentary lifestyle can have many adverse effects on your physical, emotional, and mental well-being. Additionally, if you are not sleeping well and don’t move much during the day, this can have a compounding effect of worsening sleep and mood without inducing the benefits of the “feel-good” chemicals that exercise offers. As a result, you may find it harder to function or interact effectively with others.
- Creating an exercise routine can help you feel grounded and regulate stress
- Achieving exercise goals boosts the brain’s reward center and builds self-esteem
- Even small activities, such as walking during your lunch break, can make a big difference
How does exercise affect my mood?
There has been a lot written on the association between exercise and mental health, including how exercise induces the production of our natural “feel-good” chemicals. But exercise has additional benefits—for example, certain activities, like sports, are great outlets for socializing, and exercise, in moderation and well before bedtime, in general helps regulate sleep. Becoming more active may also motivate you to eat well in order to fuel your body, which can have a positive impact on mood. Some studies indicate people might demonstrate better memory and attention after a workout, which is most noticeable when exercise is consistent and the effects are studied over a longer period.
How can exercise improve my mental health in the long term?
Turning exercise into a routine that helps you achieve goals, such as losing weight or becoming fitter, can be gratifying and help build self-esteem, as long as you have reasonable expectations and stick to your goals. When you complete an activity, such as a race, or compete in a team sport, there can be an extra boost in your neurochemical rewards center, which offers a feedback loop for motivation to continue to engage in the activity. When you do this in moderation, exercise transforms into a habit that provides physical, emotional, and psychological benefits. It is important to find an activity that is enjoyable so you can easily stick with it. Another long-term benefit of exercise is that it is shown to reduce the risk of neurodegenerative diseases, such as Alzheimer’s disease and dementia, due to the stimulation of blood flow in the brain.
How much exercise do I need to get these benefits, and at what intensity?
It is usually better to be active than not. That said, some studies show walking is just as beneficial as running, whereas others find intensity matters. Regardless, a minimum of 150 minutes of moderate to vigorous movement each week is often cited as ideal, as well as the importance of elevating your heart rate.
While intensity can be beneficial, too much may stress your body or lead to injury, so consistency and moderation are important. Having a routine can keep you grounded and helps regulate stress. If intense exercise feels daunting, find an activity you enjoy that gets you moving, and that you can do regularly. You can also combine exercises, such as swimming, dancing, walking, or kick-boxing classes, mixing exercises that are leisurely on some days with more intense ones on others.
What are some simple ways to increase my activity to improve my mood?
Small activities can add up. If you have a desk job, get up and stretch or go for a mini walk every hour or so. Take the stairs instead of the elevator, bike instead of taking the bus or driving, park far away so you have to walk further. These are all examples of small, daily changes that can bring big benefits. You can also try fitness trends, such as “exercise snacks,” in which you do a vigorous activity for as little as two minutes. Whether you lack the time or a place to work out, finding small ways to increase exercise can improve both your health and mental well-being. Exercising outside on a regular basis can also improve your mood.
How does my gut health contribute to my mental well-being?
Gut health is also important for mental health—some research indicates that microbiome and inflammation can affect mood. Consuming food that offers adequate macronutrients (carbs, fats, proteins, water, and fiber) as well as micronutrients (vitamins and minerals) is imperative to feeling energized, meeting the day’s demands, and staying motivated. Increase your consumption of whole foods, limit processed foods, caffeine, alcohol, and sugar, and consult a dietician if you feel you need help.