The hypothesis is that if the structure changes, the function improves, says Brinsley.
Next is the stimulation of neurotransmitters. In addition to increasing the mood-stabilizing chemical serotonin, exercise stimulates our motivational circuit through dopamine, which is depleted in people suffering from depression.
The release of brain-derived neurotrophic factor (BDNF) helps neurogenesis, which is the production and maintenance of cells in the brain, and high levels of sedative GABA help reduce anxiety. “So your brain as an organ becomes healthier from exercise,” Brinthley explains.
Exercise cannot be mental health
Anthony Hannan, a professor at the Florey Institute of Neuroscience and Mental Health in Melbourne, said that mental illness is complex and is caused by a variety of factors, from genetic predisposition to environmental and lifestyle factors and their lifelong interactions. I am saying.
“The beneficial effects of increased physical activity have been shown in brain disorders such as depression and anxiety disorders,” says Hannan. “But exercise is not about” curing everything. ” “
There is “substantial evidence” in favor of drug and psychotherapy, which should be continued according to the advice of the clinician. “But the beauty of physical activity is that it can be combined with treatment or other lifestyle interventions,” says Hannan.
“The movement isn’t going to help you in times of crisis,” Brinsley adds. “It’s all, it’s all, it’s not about solving all the problems. It’s one ingredient in this recipe that helps improve mental health.”
How much do you need?
Physical activity guidelines recommend 30-60 minutes of moderate intensity exercise at least 5 days a week, which is for people who are unmotivated and suffer from depression who have difficulty getting out of bed. Is unrealistic. In that case, Brinsley reminds us that everything we do makes a difference.
What kind of exercise is best for mental health?
To benefit from the exercise, we have to do it on a regular basis. For this reason, Hannan states that the best physical activity for mental health is something we enjoy and can do safely. And there is evidence to support different types of activities.
The benefits of active walking should not be underestimated. Bernadette Fahei and Austin Campbell at Centennial Park.credit:Johnny Barrett
“Walking is a very healthy activity, and when done in a natural environment (such as a’forest bathing’), it can have a beneficial effect on mental health,” says Hannan.
Studies show that aerobic exercises such as walking, running, and cycling are as effective as antidepressants and can help prevent depression. A review published in April found that two and a half hours of active walking a week was associated with a 25% reduction in the risk of depression.
Researchers have suggested that this is due to an inflammatory response to activity and long-term changes in the brain. In addition, improving self-esteem and body image can help with social interaction and coping skills. Hannan says that exercising with social interaction can also have a positive effect.
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“Social interactions are good for the brain, so forms of physical activity that also involve social interactions can bring additional benefits.”
There are few studies on resistance training, but the increasing number of studies suggests that our minds grow stronger with our bodies. A 2018 study found that resistance exercises “significantly reduced depressive symptoms” among study participants. Another study, published in 2021, found preliminary evidence of improved prefrontal cortex mass and executive function after strength training. This is important given that white matter dysfunction is common in psychiatric conditions, including depression, stress and anxiety-related disorders.
Finally, careful exercise such as yoga and tai chi has its own advantages.
“You are usually taught to pay attention without judgment and to be considerate of yourself while exercising,” says Brinsley. “You change the way you perceive situations, yourself, and your thoughts, so you can calm your nervous system and change your physical condition based on your mental thinking and feelings.”
Then it has the effect of moving our body, which produces physiological changes that affect our brain and mental health. It does exercise, which is a way to feel good from both top-down and bottom-up, especially when we pay attention to it.
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