Can physical activity actually benefit your mental health?

Over the past 18 months, the world has been going through a crisis that we have not seen in over 100 years. a major worldwide pandemic ravaged the globe and left millions of people isolated in their homes for months on end. Undoubtably, this isolation has caused a whole slew of mental health concerns with many missing their friends and families. Depression Is one of the most common mental illnesses in America and it has only been exasserbated because of the pandemic.  Exercise has been commonly used to treat physical conditions such as cardio-vascular disease, but can it be beneficial for illness of the mind? Several studies focused on the benefits of various kinds of physical activity suggest that they can be!

Is physical activity any better than traditional treatments such as psychotherapy or medication?

Researchers conducting  several longitudinal studies are seeking to discover the
benefits of physical activity over other treatments such as medication, cognitive
behavior therapies, and psychotherapy on depression and anxiety symptoms.  A
randomized control trial comparing Psychotherapy to physical exercise was found
not to have any significant findings, however when compared to medication,
researchers found some evidence that physical activity may be beneficial to those
that do not respond well or manage medications properly. Cognitive
behavioral therapy  was also reviewed in the context of depressed participants and
their willingness to participate in physical activity, changing behaviors and
incorporating activity found significant benefits in helping with depression
symptoms. So there is merit to the usefulness of physical activity as an alternative
treatment to some mental health conditions such as depression.

 

Aerobic (running)  or non-aerobic (weight lifting). What’s best for me?

Countless studies have been conducted to find the best exercise option for individuals suffering from mental health issues. the most common are aerobic and non aerobic physical activity. A randomized trial conducted by (Doyne et al., 1987) found that both, aerobic and non aerobic activity Is immensely beneficial when compared to a control group of non exercising participants. Both of these forms of physical activity are noted to release endorphins and dopamine which is a critical neurotransmitter when combatting depression symptoms. this is in line with what the guest is claiming on good morning America. They are essentially “feel good chemicals”. The bottom line here is that whichever form of physical activity you choose, there is no wrong answer as long as you can stick with the program and stay motivated.

 

 

I don’t like running or lifting weights. is there anything else I can do?

Over the years, yoga has become a popular exercise method and is now widely accessible through gyms and online live sessions and recorded video instruction. The physical benefits of yoga have been widely reviewed and it is not practiced all over the world. However, the psychological benefits are seldom considered, researchers are seeking to learn if there are any benefits associated between yoga and the maintenance of lasting depression symptoms.Significant findings were discovered after each session and at the end of the treatment plan of 8 weeks. Using several psychological assessments, researchers noted changes in the mood state and other psychological factors in addition to benefits to depression symptoms. In conclusion, yoga appears to be a promising intervention for depression. It is cost-effective and easy to implement. This is one of many activities that can be used to combat depression. Exploring your own interests and motivations can be an excellent way to find what works for you!

So what’s the bottom line?

Yes! physical activity works and there is evidence that any meaningful physical activity can have profound psychological benefits to help fight various mental health conditions. Depression and anxiety symptoms are on the rise during these tough times, but there is always something you can do about it! countless studies show that various forms of activity can be beneficial. most of which claim what the guest on good morning America is claiming, the activity should be meaningful and purposeful to you, there needs to be some sort of intrinsic motivation guiding you, otherwise the attempt will be short lived and likely fail. If its something you love to do, you will be able to stick with it!

 

-Mark Safronsky,OT/S

Doyne, E. J., Ossip-Klein, D. J., Bowman, E. D., Osborn, K. M., McDougall-Wilson, I. B., & Neimeyer, R. A. (1987). Running versus weight lifting in the treatment of depression. Journal of Consulting and Clinical Psychology, 55(5), 748–754. https://doi.org/10.1037/0022-006x.55.5.748

Martinsen, E. W. (2008). Physical activity in the prevention and treatment of anxiety and depression. Nordic Journal of Psychiatry, 62(sup47), 25–29. https://doi.org/10.1080/08039480802315640 

Shapiro, D., Cook, I. A., Davydov, D. M., Ottaviani, C., Leuchter, A. F., & Abrams, M. (2007). Yoga as a complementary treatment of depression: Effects of traits and moods on treatment outcome. Evidence-Based Complementary and Alternative Medicine, 4(4), 493–502. https://doi.org/10.1093/ecam/nel114