The many benefits of exercise for mental health
BJU’s Dr. Chang explains why exercise benefits the mind, as well as the body
Common sense has always acknowledged the link between exercise and physical health, though only recently has research literature supported a definite relationship between exercise and mental health. More than 100 studies involving thousands of subjects have provided ample evidence that exercise correlates with improvements in mental health, particularly in relieving symptoms of depression and anxiety.
A recent University of Texas study found that 70% of people who take medication for depression still exhibit its symptoms. However, 28% of those studied worked out on a treadmill or stationary bike for 30-45 minutes a week, and their symptoms were almost eliminated.
Based on my own clinical observations, people who have been diagnosed with depression and/or anxiety, and who follow my recommendation to exercise regularly usually see their symptoms significantly reduced.
Physical exercise releases “feel-good” chemicals called endorphins into the brain. Endorphins usually ease depression and anxiety. Other benefits of exercise include gaining confidence and boosting self-esteem due to improved physical health, fitness and, in most cases, a healthier weight. This, in turn, distracts you from worry and stress, as well as improving your appetite and quality of sleep.
The irony is that when you are depressed, exercise is the last thing you feel like doing. That is why a “prescription” of exercise is a crucial part of psychotherapy treatment. I want my patients to think of exercise as medication that they should take seriously. More often than not, once patients start exercising, they see the benefits immediately.
Although a 15-minute stroll is better than nothing, 30 minutes of any form of moderately vigorous exercise daily, four to five days a week, can significantly help reduce symptoms of depression and anxiety, as well as offering other health benefits. In order for your brain to release the “feel-good” chemicals, the key is to establish a regular exercise regimen.
Compared to other treatments for depression, exercise has no negative side effects and is inexpensive. Although exercise should not replace medication and therapy treatment, its benefits can no longer be ignored. Everyone in every walk of life can use exercise, so get out there and enjoy yourself!
Dr. Wei Chang
Psychologist
Chair of the Psychological Health Center
Beijing United Family Hospital
Dr. Chang has nearly 20 years of clinical experience practicing psychology. Her areas of expertise include mood and personality disorders, stress management, child/adolescent behavioral and developmental disorders, marital and relationship conflicts as well as cross cultural adjustment issues.
Most people set up their own exercise regimens, but if you need suggestions or if you want to chat about anything in this article – or any other issues – please feel free to contact the BJU Psychological Health Center on (010) 5927 7067.