Sweat It Out: How Exercise is the Unsung Hero of Mental Wellness
According to everyones favorite guru, Tony Robbins, 'The fastest way to change your PSYCHOLOGY is to change your PHYSIOLOGY.' This is my personal theory (backed up by a very small sample size of evidence) as to why people feel so good after jumping into freezing water. Now, before you start wondering if this is yet another spiel on 'mind over matter,' let's dive into something a bit more sweaty. Yes, we're talking about exercise, the under-appreciated antidepressant that doesn't come in a pill.
The Science Behind Sweat and Serotonin
Ever wonder why you feel like a superhero after a run? No, it's not just the wind in your hair. It's science. When you exercise, your body releases serotonin and endorphins, the body's feel-awesome hormones. A systematic review and meta analysis that looked at 41 studies comprising of 2264 participants concluded that exercise is highly efficacious at fighting depression and depressive symptoms and should be offered as an evidence-based treatment option . Take that, sad thoughts! So, when you're lacing up those sneakers, you're not just preparing for a fat burning workout; you're gearing up for a mood makeover.
Exercise as a Stress-Buster
Stress is like that annoying party guest who just won't leave. Enter exercise, the bouncer of your mental health club. Regular physical activity lowers stress hormones like cortisol, making you more zen than the Dali Lama meditating on a mountain. Well, maybe not that zen, but you get the point. In another systemic review and meta-analysis, researchers looked at 15 studies which comprised of over 191,000 participants and found that there's a clear relationship between how much physical activity a person does and their risk of depression. Specifically, the less physical activity someone does, the higher their risk of depression. However, this relationship is more pronounced for those who are less active. For example:
People who do half the amount of physical activity recommended (about 4.4 hours of moderate exercise per week) have an 18% lower risk of depression compared to those who don't exercise at all.
Those who meet the recommended amount of physical activity (about 8.8 hours of moderate exercise per week) have a 25% lower risk of depression.
Beyond this level of exercise, the benefits for reducing depression risk become less significant and more uncertain.
The study also suggests that if people who are currently less active increased their physical activity to meet current recommendations, around 11.5% of depression cases could potentially be prevented. In America alone that would equal around 2,415,000 people! Who knew that running away from your problems could actually be a solution?
Physical Activity and Self-Esteem
Feeling down about yourself? Hit the gym or the pavement. Physical activity is not just about getting fit; it's about feeling good about yourself. This shouldn’t come as much of a surprise. It makes sense that as you increase your fitness, as you lose fat and as you build muscle, you will be proud of the person staring at you in the mirror. A study looked at middle aged women and found that physical activity levels are associated with self-esteem. Middle-aged women with higher physical activity levels had better self-esteem. That's right, one trip to the gym can start turning those 'I wish' into 'I rock.' So, next time you're flexing in the mirror, remember, it's not vanity; it's science-backed self-esteem building.
So, there you have it. Exercise isn't just about building muscles; it's about building a happier, healthier mind. Remember, those sneakers aren't just for show. They're your ticket to a better mood! So, let's get moving! Your brain – and your mirror – will thank you. And who knows, you might just find yourself laughing the next time life tries to throw a curveball at you. After all, you've got endorphins on your team. Not sure where to start or how to get there? No problem! Click here to get in touch! We offer programs for every goal and price point, tailored just for you. Let's embark on this journey to wellness together.
Until Next Time,
Louro Training
Citations:
https://pubmed.ncbi.nlm.nih.gov/36731907/
https://pubmed.ncbi.nlm.nih.gov/35416941/
https://www.annualreviews.org/doi/10.1146/annurev-med-060619-022943#_i22