How exercise helps your brain

       We often hear that exercise is one of the things we can do to improve our mental health.  It isn’t uncommon for us to disregard this information due to our busy lives, disbelief, or lack of interest.  While we’re often indifferent to the benefits of using exercise as a tool for mental health, studies show that active individuals are less depressed than inactive people.  Research also indicates that regular exercise can be used to treat and maybe even prevent anxiety.  

So, what is it about exercise that helps our brain?  There are multiple factors that can contribute to the effectiveness of exercise.  These factors exist on a physiological, psychological, and social level.  

1. When our bodies are healthy and active, communication between the brain and the body is in better in tune to handle our emotions.  In the primitive days our bodies were designed to deal with stress and fear by either running or fighting, so it makes sense that exercise can aid us in dealing with anxiety and stress.  
2. Biologically speaking, endorphins and BDNF (Brain-Derived Neurotrophic Factor) increase in our brain leaving us feeling somewhat euphoric because BDNF has a protective and reparative trait that affects our neurons. So in essence, endorphins and BDNF make us feel good! The somewhat scary part is that they have a very similar and addictive behavior like morphine, heroine or nicotine. The only difference? Well, it’s actually good for us. 
3. Exercise can also work to help us feel better about ourselves and our bodies which often contributes to healthier and more confident social interactions.

When starting an exercise routine, go slow.  It’s important to not overwhelm yourself or sustain injuries.  Get a feel for what your body can do and pay attention to your mental status when you’re done exercising.  Be mindful of what feels best for your body and your brain and use that as a guide for creating a routine for yourself.  

Written by: Amanda Furca, Graduate Level Intern, Loring Therapy LLC

loringtherapy.com

Edited by Charity M. Loring, LMSW

Adapted from the American Psychological Association Article,

 “The Exercise Effect,” by Kirsten Weir

http://www.apa.org/monitor/2011/12/exercise.aspx

You can use Exercise to Improve your Mental Health

When you’re anxious or depressed, exercising may be the last thing you feel like doing. But exercise is a powerful tool for dealing with anxiety or depression. (In fact, studies show that regular exercise can be as effective as antidepressant medication at increasing energy levels and decreasing feelings of fatigue.)

Evidence suggests that physical activity triggers new cell growth in the brain, increases mood-enhancing neurotransmitters and endorphins, reduces stress, and relieves muscle tension—all things that can have a positive effect.

To gain the most benefits, aim for 30 minutes of exercise per day. You can start small, though, as short 10-minute bursts of activity can have a positive effect on your mood. Here are a few easy ways to get moving:

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Take the stairs rather than the elevator

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Park your car in the farthest spot in the lot

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Take your dog for a walk

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Pair up with an exercise partner

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Walk while you’re talking on the phone

As a next step, try incorporating walks or some other enjoyable, easy form of exercise into your daily routine. The key is to pick an activity you enjoy, so you’re more likely to keep up with it.

The following exercise tips offer a powerful prescription for boosting mood:

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Exercise now…and again.  A 10-minute walk can improve your mood for two hours. The key to sustaining mood benefits is to exercise regularly.

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Choose activities that are moderately intense. Aerobic exercise undoubtedly has mental health benefits, but you don't need to sweat strenuously to see results.

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Find exercises that are continuous and rhythmic (rather than intermittent). Walking, swimming, dancing, stationery biking, and yoga are good choices.

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Add a mind-body element. Activities such as yoga and tai chi rest your mind and increase your energy. You can also add a meditative element to walking or swimming by repeating a mantra (a word or phrase) as you move.

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Start slowly, and don't overdo it. More isn't better. Athletes who over train find their moods drop rather than lift.

If you have severe depression or anxiety and exercise does not seem to be enough to alleviate your symptoms, get in touch with a local Mental Health Therapist and/or psychiatrist.

Author: James Clapper, Masters level Intern at Loring Therap, LLC- www.loringtherapy.com