Exercise, a physical activity that can be performed in many ways as a daily routine, has its own benefits for maintaining overall health. Mind-body exercise is a multicomponent activity emphasising being mindful with any form of physical activity, such as controlled breathing and movement. Movement is a medicine that changes a person’s physical, mental, and emotional stress.
Praveena Kuchipudi, Faculty, INFS, Nutrition & Fitness Coach, FITTR says, “Exercise is not just an aid to improving physical health goals such as strength and endurance; it has numerous benefits that extend beyond physical well-being, enhancing mental well-being. Numerous studies demonstrate how exercise can help mental health conditions beyond conventional treatments. Research evidence shows that exercise directly impacts brain structure and function, which conveys that mind-body exercise can be used as an intervention for various mental health conditions such as anxiety, depression, and stress. When done in a structured way, it is a natural and effective routine anyone can include with no side effects.”
Physical activity and mental well-being
- The physiological and psychological mechanisms that explain the relationship between physical activity and improved mental health are,
- Changes in brain structure and functions at specific regions and their pathways can improve an individual’s behavior regarding physical and psychological health.
- Regulation of the HPA (hypothalamus-pituitary-adrenal) axis reduces stress reactivity and improves emotional resilience.
- Increases brain-derived neurotrophic factor (BNDF) linked to mood regulation and cognitive function.
- Increased production of endorphins and neurotransmitters such as serotonin contributes to feelings of happiness and relaxation.
- Physical activities like walking, yoga or mindfulness help reduce negative emotions associated with stress.
Impact of exercise
Two famous quotes—“Walking is man’s best medicine” (Hippocrates, 460-377 BC), as recognized by ancient Greeks, or “Exercise is medicine”, as modern medicine concludes with a plethora of evidence—tell us how essential exercise is and how it impacts a range of health conditions, including metabolic, cardiovascular, neurological, and so on.
The three primary neurological conditions that are most commonly talked about are stress, anxiety, and depression. Significant evidence from many research studies suggests that physical activity is a modifiable factor, improving mental disorders.
Stress
Studies show that people who exercise regularly resist the acute stress response and can protect against stress-dependent conditions compared to non-exercisers. Exercise also lowers the resting heart rate (RHR), improving the autonomic nervous system. This physiological adaptation helps people cope with negative emotional symptoms and recover from stressful episodes.
Anxiety
Consistent evidence shows that exercise can induce changes in various brain regions that are involved in anxiety regulation. High intensity aerobic exercises with 60-90% maximal heart rate reduce anxiety triggers than low intensity exercises. It also develops emotional resilience to anxiety-driven situations.
Depression
Numerous studies report exercise as an intervention and adjuvant therapy for various depressive symptoms. Exercise is 1.5 times more effective in reducing mild to moderate symptoms than medication alone or cognitive behavioural therapy. It shows that any physical activity form can help with relieving depression, but high-intensity workouts yield better outcomes.
Conclusion
Not all exercise regimens have the same impact on mental health disorders. Most research indicates that 30-60 minutes of physical activity at a frequency of 3-5 times per week is optimal. Aerobic exercises, cycling, resistance training, and gym-based group sessions have a substantial impact on positive mental health. However, exercise over 3 hours per day can have a negative effect on mental health stressors.
It is compelling to consider exercise as a first-line intervention for mental health. Physical activity offers a powerful, accessible, and cost-effective approach to improving depression, anxiety, and stress resilience. By understanding the optimal frequency, duration, and types of exercise, individuals can harness the mind-body connection to enhance physical and mental well-being.