Exercise for mental health

Did you know?

People who are inactive are up to twice as likely to have depressive symptoms than active people.

We all know that exercise is vital for a healthy body, but research is showing that regular physical activity is just as important for a healthy mind.

Physical activity not only appears to reduce the symptoms and frequency of depression but, better still, reduces the risk of becoming depressed at all. It also improves self-esteem, coping skills and cognitive functioning among those living with depression.

Interestingly, the intensity and length of the activity appear to be less important than how often we exercise. Frequent light or moderate-intensity activity has been shown to improve the mood of people with major depressive disorders. 

The Ministry of Health published the first national survey of mental health in the New Zealand population in 2006. It found that:

• 47% of New Zealanders will experience a mental illness and / or an addiction at some time in their lives
• females are more likely to experience anxiety disorder, major depression and eating disorders, while males have much higher levels of substance abuse.

According to the Mental Health Foundation, physical activity is effective in the treatment of clinical depression and can be just as successful as psychotherapy or medication, particularly in the longer term. It may also help people with generalised anxiety disorder, phobias, panic attacks and stress disorders, and can have a positive effect on the psychological well-being of people living with schizophrenia. In fact, it seems regular activity can enhance the quality of life for most people living with a mental illness.

How does it work?

• Biochemical - mood enhancing chemicals called endorphins are released into your blood stream during and after being active. These are the body’s natural painkillers and are responsible for the pleasant ‘feel good’ factor we often feel after being active.
• Physiological - physical activity improves muscle and heart function, increases blood flow to the brain and increases the efficiency of brain chemicals. It can also promote better sleep. There is some evidence that being active can improve cognitive functioning in older people.
• Psychological – physical activity can:
  - improve self-esteem
  - give you a sense of control over life
  - introduce a feeling of personal achievement
  - help with weight control (weight gain is sometimes a side effect of medications)
  - provide opportunities for socialising and meeting new friends.

How much exercise do we need?

New Zealand guidelines for adults recommend we should get at least 30 minutes of moderate physical activity on most days of the week. The good news is that emerging evidence suggests those targets are also ideal for improving mood and decreasing anxiety and stress.

There’s no doubt it can be tough to find a 30-minute window in your day, particularly if your stress is caused by long working hours, but experts say that we can split it into ‘snacktivity’ breaks, eg, 3 short sessions of brisk walking are as good as 1 long walk.

The important thing is not to overdo it; there are dangers in over-exercising, particularly for people with eating or body image problems. Your goal should be to feel pleasantly tired after exercise.

Which activities work best?

While anything that gets you moving physically is likely to increase your ‘feel good’ factor, according to depression studies some activities help more than others. Aerobic activity, such as brisk walking, running and cycling or resistance training (lifting weights in a gym), seems to provide the greatest benefits.

Under Green Prescriptions, a SPARC health initiative, health professionals provide their patients with written advice to be physically active. A 2006 Green Prescriptions patient survey showed that 29% of patients felt less stressed after becoming more active, and 17% felt less depressed and anxious.

According to Diana O'Neill, SPARC Senior Advisor Health, a single exercise session often leads to a reduction in anxiety, lasting from between 2 to 4 hours. While relaxation, quiet rest or psychotherapy shows similar improvements, with physical activity the effects last longer.

For optimal benefits, the activity should be continuous and rhythmical, like brisk walking, swimming laps, aqua fitness or cycling.

Exercise and dementia

US research  suggests regular exercise can reduce the risk of dementia and Alzheimer's disease by up to 40%. The study found the more frail a person was, the more exercise was likely to benefit them and only a regular gentle work-out was needed to produce a positive effect - even for people aged over 65.

The results also suggest exercise might help to delay progression of dementia in people who already have symptoms. People who exercised 3 more times a week had a 30% to 40% lower risk of developing dementia compared with those who exercised fewer than 3 times per week. Exercise may improve brain function by boosting blood flow to areas of the brain used for memory.