Lifting weights can lift your spirits!

One of the often overlooked benefits of exercise is its impact on mental health and well being. Alongside the physical benefits, exercise has been proven to improve mood,  stress, sleep and energy levels and reduce both the incidence and severity of mental health conditions like anxiety and depression. For a long time the impact of exercise on mental health was seen as a chicken or the egg situation, but evidence is clear that this is a causal relationship. 

Exercise causes a number of chemical reactions in the brain including the release of “happy hormones” like endorphins, dopamine and serotonin. This has a huge impact on how we feel, as these chemicals contribute to regulating mood, sleep and motivation (Basso & Suzuki, 2017). These changes occur extremely quickly and a single bout of exercise (as small as a 15 minute run) can lead to an immediate feeling of euphoria. This is known as the “runners high,” but it applies to exercise generally. 

On top of the acute benefits of exercise for mood, exercise is extremely effective in both prevention and treatment of mental health conditions, but particularly affective disorders like anxiety and depression. In fact, exercise has been shown to be more effective than antidepressants in treating depression, and without the side effects (Singh et al, 2023). Another benefit of exercise is that in an increasingly busy and connected world, the time away from checking our phone and emails can be quite meditative.  

How do we make sure we’re exercising enough?

Some people love the gym and can do a structured workout 5+ days a week, but if you’re not that person you can still find a way to get 3+ exercise sessions in every week. Some strategies that can help you stay committed to training are to pick a type of exercise you like, have a training buddy to keep you accountable and to use exercise to explore (eg walking or cycling around a different area).

By Simon Latham

Exercise Physiologist

References:

Basso JC, Suzuki WA. The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain Plast. 2017 Mar 28;2(2):127-152. doi: 10.3233/BPL-160040. PMID: 29765853; PMCID: PMC5928534.

2. Singh B, Olds T, Curtis R, et al. Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviewsBritish Journal of Sports Medicine Published Online First: 16 February 2023. doi: 10.1136/bjsports-2022-106195