We all know that exercise can benefit your physical health – being fitter, losing weight, etc… But what about your mental health? Well as it turns out, exercise can be just as beneficial for your mind as it is for your body. Whether you’re just in a bit of a slump or are struggling with your mental health, exercise can really benefit your wellbeing. Let’s find out how.
Exercise and wellbeing facts
A major review conducted by Australian researchers looking into the connection between exercise and depression has just been released. They surveyed other studies of over 14,000 people diagnosed with depression who had engaged in some form of exercise or physical activity. And, perhaps unsurprisingly, they found that exercise can be an incredibly effective treatment for depression.
It didn’t matter what kind of activity participants engaged in, how severe their depression was, their age, or their gender – exercise always had a positive effect on mental health. Here’s a quick infographic of the findings (because reading through an entire research article can be tough):
What kind of exercise is best?
As you can see, the study looked at lots of different types of exercise, from stretching all the way through to tai chi. So what’s the most effective? Well, that depends on a few factors – they found:
- Walking, jogging, yoga, strength training, and dance were effective for everyone
- Strength training was more beneficial for women and young people
- Yoga or qi gong was more effective for men and older people
- Benefits increased the higher intensity the exercise was
Why does exercise benefit our wellbeing?
Aside from the physiological benefits, the study found that it was a combination of factors that really made exercise effective, such as:
- Increasing social interaction (e.g. team sport, group activities)
- Immersing yourself in nature (e.g. hiking)
- Promoting mindfulness and self-awareness (e.g. yoga, tai chi)
- Learning something new
- Providing a surge of neurotransmitters (think of the “runner’s high“)
But what if I hate exercise?
There’s no point trying to force yourself to engage in a form of exercise you really hate (and it can actually have negative effects instead of positives). The study was careful to stress that even though some forms of exercise may be more beneficial for certain people, at the end of the day, doing anything at all is better than nothing.
You don’t have to become the next Usain Bolt or a yoga guru to reap the benefits. Even simple things like taking the dog for a brief walk, dancing to your favourite song, or limbering up with some stretches can help improve your mental wellbeing.
“If we say ‘this is the best type’ and someone doesn’t feel competent doing it or can’t access that activity due to cost then exercise doesn’t feel like an option to them.
“It’s good to know what types are more beneficial but then we need to guide people to find the one that gives them the biggest sense of accomplishment … that might not be resistance training, it might be a walk to the park with their dog or a friend.”
Rhiannon White, senior lecturer at Western Sydney University
Any movement is good
Australia’s physical activity and exercise guidelines recommend that adults get anywhere between 2.5 to 5 hours of moderate intensity physical activity per week – for young people, they recommend 60 minutes each day of moderate to vigorous physical activity.
Sound like a lot? Don’t stress – the study found that it didn’t really matter exactly how much exercise you do, as long as it’s more than none. At the end of the day, how much exercise we are able (and want) to do will vary based on other personal factors, so there’s nothing wrong with just doing a bit at a time.
Finding motivation to exercise
It’s not always easy to tear yourself away from the couch or desk and start moving – and this is especially true if you’re depressed or anxious. But there are some little things that can motivate us to exercise, according to Rhiannon White from Western Sydney University:
- Exercising with a friend or in a group can increase our motivation, and can also make it more enjoyable.
- Can’t get outside or don’t like other people watching you exercise? Following along to an online video is just as good.
- Think about whether you’re more energetic in the morning or evening and aim to do some exercise in these “peak” times.
- When you do something you enjoy, you’re more likely to make it a habit.
- Finding an activity that makes you feel accomplished is also great at improving your mood.
Final thoughts
While exercise can have lots of benefits for our wellbeing and mental health, this doesn’t discount the value of other treatments such as therapy or medication either. In fact, the research shows that a combination of exercise and clinical treatment provides the most benefit. Our wellbeing relies on knowing ourselves, trying things out, and deciding what works best for us.
But if you’re looking for an easy and free way to boost your mood, why not give exercise a try? If you’re looking to incorporate exercise into your treatment plan for mental health, we always recommend you speak with your doctor first. They can help you figure out the safest and most effective activities.
We have heaps of other blogs on wellbeing and health on our website here.