Researchers at the University of South Australia want exercise to be the go-to method for dealing with mental health challenges like mild to moderate depression, anxiety, and stress. Why? Because in February 2023, they released a study showing that hitting the gym is 1.5 times more effective than counseling or taking leading medications for these mental health conditions.
In today’s blog, we’ll discuss the study’s findings. We’ll also explain some of the many ways you can get moving at AFAC’s gym in Thornton, Colorado, to sweat out those blues.
Examining the Connection Between Gym Exercise and Mental Health
The British Journal of Sports Medicine just published the University of South Australia (UniSA) study. It’s the most comprehensive review on the topic, involving a whopping 97 reviews, 1039 trials, and a massive 128,119 participants. And guess what? It confirms that physical activity is a game-changer for improving symptoms of depression, anxiety, and stress.
The review specifically found that exercise treatments lasting 12 weeks or less had the best results in reducing mental health symptoms. So, you can see how quickly physical activity can work wonders. With around 970 million people worldwide dealing with mental disorders, it’s time to consider how getting active can help handle this growing issue.
Dr. Ben Singh, the lead researcher from UniSA, emphasized that physical activity is a proven way to enhance mental health, yet it’s still not given enough importance as a primary treatment option. His team’s review clearly demonstrates that exercise can significantly lessen depression and anxiety symptoms in all sorts of clinical populations, with some groups experiencing greater improvements than others.
The study revealed that higher intensity exercises had the most impact on depression and anxiety, while longer exercise sessions showed smaller effects compared to shorter bursts. The good news is that all kinds of physical activity—from walking to resistance training, Pilates, and yoga—were beneficial.
Professor Carol Maher, another researcher from UniSA, highlighted the significance of their study as being the first to evaluate the effects of all types of physical activity on mental health across all adult populations. This research will hopefully make it crystal clear to clinicians that physical activity, including structured exercise programs at the gym, must be a central approach for managing depression and anxiety. So let’s get moving to boost our mental wellbeing!
How Gym Exercise Improves Mental Health
The positive effects of exercise on mental health are truly remarkable, as evidenced by numerous studies and research findings. Engaging in regular physical activity at the gym has been proven to be a powerful tool in combating various mental health challenges, including depression, anxiety, and psychological distress.
The Release of Endorphins
One of the key benefits of exercise at the gym is its ability to trigger the release of endorphins, often referred to as the “feel-good” chemicals in our brain. These neurotransmitters act as natural painkillers and mood elevators, promoting a sense of happiness and wellbeing. As a result, even a short session of physical activity can lead to an immediate boost in mood and a reduction in stress levels.
The Activation of Dopamine
We all know that regular gym exercise is vital for maintaining a healthy body and reducing the risk of chronic illnesses like heart disease, high blood pressure, and diabetes.
However, its significance in maintaining a healthy mind is becoming increasingly evident. Numerous studies have shown that exercise can be an effective treatment for various mental health conditions, including depression, anxiety, eating disorders, bipolar disorder, schizophrenia, and more. Recent research from Kaiser Permanente also highlights that people who exercised more during the initial lockdown period of the COVID-19 pandemic experienced less anxiety and depression than those who didn’t exercise.
The profound effect of gym exercise on our mental health can be attributed to the activation of the “happy hormone” dopamine. When we engage in physical activity, dopamine is released in the brain, creating a cycle of motivation, reward, and reinforcement. This neurotransmitter signals to our brain that exercising is pleasurable, encouraging us to continue with the activity.
Imagine your favorite form of exercise is jogging. As you prepare to start jogging, your brain increases dopamine release, enhancing the pleasure associated with the activity. When you begin jogging, a surge of dopamine reinforces the positive experience, leading your brain to associate jogging with pleasure, thus motivating you to jog again in the future.
The Triggering of Serotonin and Norepinephrine
Moreover, gym exercise triggers the release of other important neurotransmitters like serotonin and norepinephrine. Serotonin stabilizes mood, while norepinephrine increases heart rate and helps break down fat. Together, these chemicals combat depressive episodes, boost energy, and enhance alertness. As exercise increases the levels of serotonin, dopamine, and norepinephrine in the brain, it can have similar effects to medications used to treat mental health disorders. Regular exercise helps regulate neurotransmitter levels, contributing to improved mental wellbeing.
In fact, exercise can be an excellent alternative or supplementary treatment for mild-to-moderate mental health disorders, offering a natural approach without the potential side effects of medications. For those with moderate-to-severe mental health conditions, exercise can complement traditional treatments like therapy and medication.
So, when struggling with your mental health, getting motivated to work out at the gym might be a powerful step towards better wellbeing, as physical activity not only benefits your body but also nurtures your mind with “happy hormones” and much-needed neurotransmitter regulation.
Enhanced Production of BDNF
Regular gym exercise has also been associated with long-term changes in brain chemistry. For example, it can enhance the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of nerve cells. Increased BDNF levels have been linked to improved cognitive function and a reduced risk of developing mental health disorders.
Stronger Memory, Attention Span, Problem Solving, and Plasticity
Exercise promotes better blood flow to the brain, which stimulates the growth of new brain cells and supports overall brain health. In doing so, exercise can give you stronger:
- Cognitive function
- Memory
- Attention spans
- Problem-solving skills
- Brain plasticity (the brain’s ability to adapt and change over time)
- Learning ability
Increased Social Interactions
Moreover, engaging in physical activity often involves social interactions, whether it’s joining a group fitness class, playing team sports, or going for a walk with a friend. These social aspects of exercise can provide a sense of belonging, reduce feelings of loneliness, and boost self-esteem. Being part of a supportive community at the gym can be particularly beneficial for individuals dealing with mental health challenges, offering them a network of encouragement and understanding.
Management of Stress and Anxiety
Exercising at the gym is also an effective tool for managing stress and anxiety. When we’re physically active, our bodies enter a state of heightened arousal, which can mimic the body’s response to stress. Through regular exposure to these physical stressors, we can develop a greater resilience to psychological stressors, leading to improved stress management over time.
A Boost of Self-Confidence
Furthermore, setting and achieving exercise goals at the gym can instill a sense of accomplishment and empowerment. As individuals notice their physical capabilities improving and witness the progress they make, they may experience a boost in self-confidence and a more positive outlook on life.
Better Sleep Quality
Regular exercise can improve sleep quality, making it easier to fall asleep and stay asleep throughout the night. Better sleep is essential for maintaining mental and emotional balance.
Enriched Coping Skills
Engaging in physical activities can serve as a healthy distraction from negative thoughts and worries. Gym exercise can be a constructive way to cope with stressors and difficult emotions, providing a break from daily pressures. Engaging in challenging physical activities also can build mental endurance and resilience, preparing individuals to better cope with life’s difficulties and stressors.
Reduction of Ruminative Thinking
Regular physical activity can help break the cycle of ruminative thinking – the tendency to dwell on negative thoughts and experiences. Exercise offers a positive focus and a break from overthinking.
Empowerment
Taking charge of one’s physical health through gym exercise can create a sense of empowerment and control, positively impacting mental health and emotional wellbeing.
Always Consult Your Doctor First
It’s important to note that the effects of exercise on mental health can vary from person to person, and not all experiences will be the same. Additionally, while exercise can be a valuable component of mental health management, it’s not a substitute for professional treatment when needed. If you or someone you know is experiencing severe or persistent mental health issues, it’s essential to seek guidance from a qualified healthcare professional or mental health expert.
Types of Exercises That Improve Mental Health
It’s worth noting that exercise’s positive effects on mental health are not restricted to any specific type of activity. Whether it’s a high-intensity workout, a gentle yoga session, a leisurely Nordic walk in nature, or a dance class, all forms of physical activity have been shown to contribute to improved mental wellbeing.
A wide variety of exercises has been shown to improve mental health and contribute to overall wellbeing. Whether you prefer high-intensity workouts, calming activities, or something in between, there’s something for everyone at AFAC gym. Here are some types of exercises that have demonstrated positive effects on mental health:
- Aerobic exercises. Activities like running, cycling, spinning, stairclimbing, rowing, rock climbing, swimming, and dancing fall into this category. Aerobic exercises increase the heart rate and blood flow, leading to the release of endorphins, which can elevate mood and reduce stress. These activities are particularly effective in alleviating symptoms of depression and anxiety.
- Yoga. Yoga combines physical postures, breathing exercises, and meditation, making it an excellent choice for improving mental health. It promotes relaxation, reduces stress, and enhances mindfulness, allowing individuals to cultivate a greater sense of inner peace and self-awareness.
- Pilates. Pilates focuses on core strength, flexibility, and body alignment. It helps individuals build body awareness, which can be beneficial for those struggling with body image issues. Additionally, the controlled movements and emphasis on breathing can reduce anxiety and promote a sense of calm.
- Resistance Training. Engaging in weightlifting and other resistance exercises not only improves physical strength but also has positive effects on mental health. The sense of achievement that comes with becoming stronger and seeing changes in one’s physique can boost self-esteem and confidence.
- Mindful Walking. Taking a walk in nature while being fully present in the moment can have a profound impact on mental wellbeing. Mindful walking combines the benefits of exercise with the calming effects of being in nature, reducing stress and promoting relaxation.
- Team Sports. Participating in team sports offers both physical and social benefits. The camaraderie and support from teammates can foster a sense of belonging and help combat feelings of isolation, ultimately improving mental health.
- Dance. Dancing is not only a fun and enjoyable activity but also can be an effective way to improve mental health. Dancing can be an outlet for self-expression and creativity, boosting mood and reducing stress.
- Tai Chi. Tai Chi is a gentle, slow-moving martial art that emphasizes deep breathing and mindful movements. It has been associated with decreased symptoms of anxiety and depression, as well as improved overall wellbeing.
- Interval Training. Short bursts of high-intensity exercise followed by periods of rest or lower-intensity exercise (also known as high-intensity interval training, or HIIT), can be effective in reducing anxiety and improving mood. Interval training offers a time-efficient way to reap the mental health benefits of exercise.
Remember, the key is to find activities that you enjoy and can incorporate into your lifestyle consistently. Whether it’s a solo activity or a group class, engaging in regular exercise that brings you joy can have a significant positive impact on your mental health. Always consult with a healthcare professional before starting any new exercise routine, especially if you have pre-existing health conditions.
Boost Your Mood and Mind With the Transformative Power of Exercise at AFAC Gym
In summary, exercise plays a vital role in promoting mental health and overall wellbeing. From its immediate impact on mood to its long-term effects on brain function, exercise offers a natural and accessible way to cope with mental health challenges and enhance the quality of life for individuals of all ages. When combined with other treatments as recommended by a healthcare professional, regular physical activity at the gym can lead to significant improvements in mental health and contribute to a happier and more balanced life.
In this blog, we’ve listed some examples of gym exercises that can promote better mental wellbeing, but there are countless others you can try. The experienced team of personal trainers at AFAC gym can assist you with learning a full range of workouts to maximize your physical and mental health.
As the best gym in Thornton, Colorado, AFAC’s state-of-the-art strength training and cardio equipment provides you with virtually unlimited options for your workouts. On top of that, AFAC gym has a full schedule of group classes that can teach you other fun ways to get and stay fit. These are some of the many ways that AFAC gym is committed to supporting the health and wellbeing of our members and ensuring they see the results they’re working toward.
If you’re not a member of AFAC gym but would like more information, please stop by and speak to our team. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.
