Exercise: Enhancing Mood, Sleep, and Overall Wellbeing

Who Can Benefit?

Exercise is particularly beneficial for individuals dealing with low mood, depression, anxiety, stress, or sleep disturbances. Regular physical activity can significantly improve mental and physical health, leading to better overall wellbeing.

How to Incorporate Exercise into Your Routine

  1. Enjoyment First: View exercise as a way to be active rather than a chore. Activities like walking, dancing, playing sports, or spending time with a pet can provide physical benefits without feeling like a traditional workout. Enjoyable activities are more likely to be sustained and have greater emotional benefits.
  2. Start Simple: Begin with small, manageable activities, such as a single push-up or a one-minute walk. Gradually increase the duration or intensity as you feel comfortable. Remember, any movement is better than none.
  3. Exercise with Others: Social engagement can enhance your commitment to exercise. Consider starting a routine with a friend, joining a class, hiring a trainer, or participating in a group activity to stay motivated.
  4. Commit to a Trial: Set a short-term goal, such as attending three exercise classes or going for a walk three times this week. If you don’t enjoy it after the trial, it’s okay to stop. This approach makes exercise more approachable and less daunting.
  5. Choose Pleasant Environments: Exercising in nature or in visually appealing settings can amplify the benefits. Exposure to natural surroundings or even viewing nature scenes can enhance mood and reduce depressive symptoms.
  6. Connect to Your Goals: Align your exercise routine with long-term goals, such as improving sleep or boosting overall health. This can help you push through temporary discomfort and make your efforts more meaningful.
  7. Use Rewards: Pair exercise with a reward, such as enjoying a favorite activity afterward. This “habit stacking” technique can help reinforce your routine and make it easier to stick with.
  8. Plan Your Exercise: Add exercise to your daily schedule, to-do list, or calendar. The act of planning activates the prefrontal cortex, and checking off completed tasks releases dopamine, both of which can alleviate symptoms of depression and anxiety.
  9. Reduce Sedentary Time: If you spend much of your day sitting, try to get up and move around at least once an hour. Incorporate brief stretches or consider using a standing desk or walking during phone calls to reduce the effects of prolonged sitting.
  10. Adopt an Active Lifestyle: Make a commitment to choose more active options throughout your day. Opt for stairs instead of elevators, walk or bike for errands, and incorporate movement into your daily routine.

The Science Behind Exercise and Mental Health

Exercise offers numerous mental and physical benefits, particularly for those struggling with depression, anxiety, or stress. Here’s how:

  • Nerve Growth Factors: Exercise boosts brain-derived neurotrophic factor (BDNF), which strengthens the brain and fosters resilience. It also supports the growth of new neurons in the hippocampus and increases gray matter in the prefrontal cortex, similar to the effects of antidepressants.
  • Serotonin: Physical activity enhances the firing rate of serotonin neurons, leading to increased serotonin production. This neurotransmitter is crucial for mood regulation, and even light activities like walking can boost its levels.
  • Norepinephrine: Especially through intense exercise, norepinephrine levels rise, improving focus, concentration, and cognitive performance.
  • Dopamine: Exercise stimulates dopamine circuits, which enhances motivation and enjoyment. Just ten minutes of physical activity can significantly improve willpower.
  • Endorphins: These “feel-good” chemicals are released during exercise, reducing pain and anxiety. The effect is most pronounced during intense physical activity.
  • Endocannabinoid System: Exercise activates this system, resulting in reduced pain sensitivity and a heightened sense of wellbeing.
  • Stress Hormones: Regular physical activity lowers cortisol and adrenaline levels, leading to a more relaxed state.
  • Prefrontal Cortex Activation: Exercise increases blood flow and oxygenation in the prefrontal cortex, associated with improved mood and energy levels.
  • REM Sleep Regulation: Exercise helps decrease REM sleep, which is often elevated in people with depression. Reducing REM sleep leads to more restorative sleep and quicker sleep onset.

Reference

Korb, A. (2015). The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time. New Harbinger Publications.

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