“Why don’t you just WALK IT OFF.”

Seriously… Is there a more annoying, dismissive, just-plain-rude expression in the English language? When you try to describe your emotional pain to a friend and this is the response you receive, you may not want to ‘walk it off’, but you certainly want to walk far away from the person who’s telling you to. Such a response leaves you feeling angry and invalidated, as though your mental illness simply results from laziness and a lack of self-discipline. No, Karen. One cannot simply ‘sweat’ depression away. It is a legitimate health problem and, as such, benefits from medical treatment.

Now all that being said…

There ARE numerous ways that physical activity can improve brain functioning and decrease symptoms of mental illness. So let’s take a look!

Exercise Improves the Way Our Brains Function

Starting on a Molecular Level…

Starting at the cellular level, exercise improves the way our brains function. Increased physical activity enhances our brain’s neuroplasticity, or its capacity to change its structure in response to internal/external influences and form new neurons/glial cells (Monti & Newberg, 2018). Increased neuroplasticity increases the formation of new neural connections and changes existing connections. Considering that mental illness, on a molecular level, results from maladaptive changes in brain structure, increased neuroplasticity is crucial to treating mental illness (Monti & Newberg, 2018).

In addition to promoting neuroplasticity, exercise increases cerebral blood flow and promotes the production and effectiveness of neurotransmitters (Monti & Newberg, 2018). These neurotransmitters include serotonin (involved in mood, anger, memory, appetite, perception, regard, sexuality, and attention); tryptophan (the precursor of serotonin); dopamine (involved in attention, memory, and motivation); and norepinephrine (involved in attention, concentration, arousal, and sleep) (Monti & Newberg, 2018).

What Does This Mean for Our Brains?

Looking at the Bigger Picture…

So now that we see how exercise improves cellular function, what does this mean for our brains, big picture? Beneficial molecular changes lead to structurally and functionally healthier brains. And once our brains are structurally healthier, we are more likely to implement beneficial behavioral and socioemotional changes, which lead to enhanced cognitive functioning and an overall improvement in life satisfaction (Monti & Newberg, 2018). Examples of behavioral and cognitive improvements resulting from exercise include: improves sleep; and increased sense of mastery and self-efficacy; the developing of healthier coping strategies; and increased social interactions/decreases social isolation (Monti & Newberg, 2018). 

Types of Exercise

Now that we know how exercise benefits our minds, where to begin? Let’s face it. Jogging isn’t for everyone. So what options are out there and what types of mental health problems do they help to heal?

Perhaps the most well-studied area of exercise, in terms of its positive association with mental wellness, is aerodynamic exercise (Monti & Newberg, 2018; Sharma, Madaan, & Petty, 2006). Aerodynamic exercise involves sustained movement that improves the efficiency of aerobic-producing systems of the body (Monti & Newberg, 2018). This leads to increased maximal oxygen intake and cardiorespiratory endurance (Monti & Newberg, 2018). Examples of aerodynamic exercises are walking, jogging, running, and cycling (Monti & Newberg, 2018). Aerodynamic exercise has proven especially beneficial in improving cognitive functioning and decreasing symptoms of mood disorders, particularly unipolar depression (Monti & Newberg, 2018). There is also evidence of its effectiveness in reducing symptoms of anxiety, as well as a host of other mental health disorders, including: PTSD, ADHD, OCD, and even schizophrenia (Monti & Newberg, 2018).

Another type of exercise to consider is resistance training, which consists of activities that force a muscle to contract against resistances (Monti & Newberg, 2018). Examples of resistance training include the use of elastic bands, resistance machines, and wieght lifting (Monti & Newberg, 2018). Numerous psychological studies have shown resistance training’s positive effects on cognitive function and in enhancing the effects of depression treatment (Monti & Newberg, 2018; Opler, 2020).

Yoga is a discipline in which meditation, breath control, and specific postures are used to promote spiritual, mental, and physical wellness (Monti & Newberg, 2018). There is promising evidence suggesting yoga’s positive impact on depression, anxiety, and cognitive functioning (Monti & Newberg, 2018). Particularly due to its emphasis on meditation/mindfulness, yoga may prove effective in lessening PTSD symptoms (Monti & Newberg, 2018; Wills, 2007).

Lastly, tai chi, a mind-body practice and martial art originating in China that involves low-impact movement, meditation, and deep breathing, has proven beneficial for lessening mental health problems of patients who are unable to engage in more strenuous physical activities (i.e., older populations and individuals with chronic diseases) (Monti & Newberg, 2018). In older populations, tai chi has shown potential for improving patients’ capacity to concentrate, while relieving the physical effects of stress (“The 12 Benefits of Tai Chi for Seniors,” 2019). Research has provided promising results regarding tai chi’s impact on healthier cognitive functioning and decreasing symptoms of depression and anxiety (Monti & Newberg, 2018).

There Are Many Ways That Exercise Positively Affects Brain Functioning

In Conclusion…

As all of this shows, there are many ways that exercise positively affects brain functioning and, as such, enhances mental wellness and life satisfaction. While the specific type and intensity of physical activity depends on the individual’s capabilities, it may be beneficial to discuss recommended work-outs with a physician to see how you might optimize your mental wellness through exercise.

The sad reality is, mental disorders cannot simply be “walked off.” They are legitimate medical diagnoses and are associated with increased mortality rates, largely due to the physical illnesses that develop with them (i.e., heart disease) (Monti & Newberg, 2018). As such, it is crucial for populations dealing with mental illnesses to address physical health concerns as part of their overall treatment. No, exercise isn’t a ‘magic pill’ that will make mental illness disappear. You cannot simply ‘sweat away’ your depression. But if you do decide to incorporate more exercise into your self-care plan, don’t be surprised if your mental health symptoms start to gradually improve, one walk at a time.

Courtesy: Gwendolyn Brown, M.S..

Works Cited:

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