Does exercising improve mental health?

At this point, no one will be surprised by the claim that regular exercise is good for your health. Among other things we know that it allows to reduce overweight and obesity, that it strengthens bones and muscles, that it enhances the functioning of the immune system or that reduces the risk of metabolic problems (such as type 2 diabetes) or even the risk of problems cardiovascular But beyond the merely physical and physiological, since ancient times it has been affirmed that it also seems to be beneficial for the mental health of those who practice it.

What is real about this phrase? Does exercising improve mental health? Throughout this article we are going to make a brief dissertation about it.

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Mental health and physical exercise

Mental health and physical exercise have been frequently related since ancient times, finding evidence that physical well-being and regular exercise practice also improve the psychological well-being of those who do it practice. At present and thanks to the advancement of science we have a much more specific knowledge of different aspects that have been shown to improve with exercise and some of its mechanisms:

we know that sport favors the release of endorphins, which improves our immune system and activation threshold and alters our brain chemistry in such a way that it makes us feel better and more active, among other aspects.

Recently, in an investigation carried out by different professionals during this same year and whose conclusions have been published in The Lancet Psychiatry Journal, the effect of exercising on mental health has been analyzed and the situation of a large sample of citizens has been compared americans in terms of feeling of mental well-being.

Specifically, the number of days of distress and poor mental health that the subjects themselves reported was assessed, finding that on average those who carried out exercise have a lower proportion of days in which they reported feeling bad than those who did not (between three and four days of difference per month).

Although, as a general rule, all types of exercise are positive to improve physical and mental health (including activities such as homework domestic, although its effect is much smaller), the same study seems to indicate that some of the types of sport that have the greatest advantage for health mental are those that involve teamwork, aerobic or gym exercise.

Likewise, clinical practice has shown that sport is indicated as highly beneficial for people with certain psychological problems such as depression, anxiety disorders, insomnia or even deterioration cognitive. In fact, it is usually recommended at a preventive level or as a strategy to reduce the symptoms of various problems. Thus, the answer to the question that gives title to this article is a very clear yes.

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Aspects that improve with exercise

There is a large number of investigations regarding the advantages of sport on our health, both physical and mental. In this last area, some of the improvements that have been seen and that make it highly recommended For most subjects, including those who suffer from a neurological or mental problem, they are the following.

1. Generates endorphins and increases the feeling of well-being

It has been proven that physical exercise causes the release of endorphins, endogenous opioids that have a relaxing effect and induce a feeling of satisfaction, physical and emotional well-being.

2. Allows to improve self-image and self-esteem

The continued practice of sports also has an effect on body image, reducing weight and body fat and toning the body. This in turn has an impact on self-image and self-concept, feeling more attractive, energetic and agile and increasing self-esteem. In addition to this, the fact of maintaining a constant routine and discipline makes us look more constant and capable of persevering and fighting for our goals.

3. Improves mood

Based on all the above and as a consequence of the practice of physical exercise, it has been proven that it increases well-being and allows better control and management of mood, facilitating a positive emotional tonality, more stable and more optimistic.

4. Stops and hinders cognitive decline

In large part due to the previous point, it has been observed that people who exercise regularly tend to be less likely to suffer cognitive decline or dementias such as Alzheimer's, or to slow down the deterioration in the initial stages of these.

5. Encourages discipline

Sport and physical exercise, in addition to concentration, requires and supports the ability to maintain a routine and commit to doing something that involves ongoing effort over time. Thus, it facilitates the appearance of a disciplined attitude that can be extrapolated to other areas of life.

6. Facilitates socialization

Sport is a type of activity that moves a large number of people, being a hobby shared by many. This allows us to have common ground with other people, as well as to facilitate contact with them. In addition, there are a large number of exercises or sports, such as football or basketball, which have teamwork as one of their main bases.

7. It helps to sleep

We have all done some exercise at one time or another. After doing so, we have probably felt tired and relaxed, being able to sleep more easily if a reasonable amount of time passes between sports and sleep. It has been scientifically proven that, indeed, the regular practice of exercise allows you to fall asleep more easily and makes the onset of insomnia difficult.

8. Clears, energizes and increases motivation

Although it seems opposite to the previous point, the truth is that doing moderate exercise allows the person to relax and increase their energy level in the first moments, product of alterations generated at the physiological level and in brain chemistry (for example, it increases the level of norepinephrine cerebral).

In fact, despite the fact that afterwards it allows you to catch sleep better, it is recommended not to do physical activity together before going to sleep due to this factor. This increased activity can also increase the level of motivation and involvement towards other goals.

9. Decreases withdrawal symptoms and helps fight addiction

Playing sports is a recommended activity when fighting against substance dependence, since it makes it difficult and slower to appearance of the desire to consume and generates endogenous endorphins that make consumption less necessary, in addition to being an incompatible response with this. The influence in this sense is also linked to the alteration of circadian rhythms.

10. Fight stress and anxiety

Another of the problems in which sport is usually prescribed is in the suffering of stress and anxiety, since it allows a distraction and concentration in the activity itself and in the moment make continued rumination of potential concerns difficult.

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11. Stimulates proactivity and creativity

Relaxation and break with worries and thoughts, in addition to the increase in blood flow generated by the exercise, allows new ideas and strategies to emerge more easily after playing sports, and may be more creative. Likewise, the increase in energy levels and motivation help us to be more proactive and solicitous.

12. Increases the ability to concentrate and memory, and increases cognitive ability

Another advantage that has been observed is that sport allows increasing the ability to concentrate and focus, as well as memory and general cognitive ability. It has also been seen that this can lead to an improvement in the capacity for academic and work performance.

Likewise, precisely for these reasons it has been observed that it is beneficial for those with some type of intellectual disability.

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An excess is not good either

As we have indicated previously, regular exercise is a great advantage for mental health, as well as physical. However, As with most things, too much exercise can be detrimental. In fact, those who exercise more than three hours a day have a worse level of mental health than those who do not exercise.

For example, as with other activities that involve an increase in dopamine and endorphins, excessive sports performance can lead to addictive characteristics. In this context, the subject may need increasing amounts of exercise to feel good, arising feelings of discomfort and restlessness in the absence of sport.

It can also lead to an overvaluation of body image, giving it too high significance and importance. It is even possible that in this context problems such as vigorexia may appear, in which an obsession with exercise appears in order to obtain a body as muscular as possible. Likewise, the practice of exercise is also used as a purging mechanism by people with eating disorders in order to burn calories and lose weight.

In addition to the above, it can lead to overtraining syndrome, in which excessive training and the absence of sufficient rest periods can burn the person. In this context, problems sleeping, loss of energy or motivation, irritability and low tolerance to frustration, decreased libido and decreased mood, which can even generate disorders depressive

In conclusion

Regarding the question that gives rise to this article, the data observed by different studies allow us to conclude that, in effect,regular exercise improves the mental health of those who exercise it. This improvement is perceptible in many different areas, including the prevention of cognitive deterioration or even the improvement of symptoms in subjects with mental disorders.

Of course, this exercise should be done in moderation and with realistic expectations. In general it is recommended that the practice of exercise is limited to around 45 (between 30 and 60 minutes) a day between three and five times a week, this being the amount of daily exercise that most increases the level of mental health seems generate.

Bibliographic references:

• Chekroud, S.R., Gueorguieva, R., Zheutlin, A.B., Paulus, M., Krumholz, H.M., Krystal, J.H. & Chekroud, A.M. (2018). Association between physical exercise and mental health in 1-, 2 million individuals in the USA between 2011-2015: a cross-sectional study. The Lancet Psychiatry.
• Hardoy, C. M., Seruis, M.L., Floris, F., Sancassiani, F., Moro, M.F; Mellino, G., Lecca, M.E., Adamo, S. & Letter, M.G. (2011). Benefits of exercise with mini tennis in intellectual disabilities: effects on body image and psychopathology. Clin. Pract. Epidemiol. Ment Health. 7: 157-160.
• Kellmann, M. (2002). Underrecovery and overtraining. In: Enhancing recovery, preventing underperformance in athletes. Champaign (IL): Human Kinetics, 1-24.