In our go-go-go world—where stress and anxiety seem to be constant companions—finding ways to boost mental health and reinforce brain function is more important than ever. While therapy and medication are common go-to's, one often-overlooked solution is simply moving our bodies.
But how exactly does exercise impact our mental well-being and brain health? Let's examine the scientific connection between physical activity and mental health so you can see just how easy it is to start feeling better almost instantaneously—just by moving your body!
Neurotransmitters: Your Brain’s Chemical Messengers
Our brain communicates through chemical messengers called neurotransmitters, with two key players in mood regulation being dopamine and serotonin—which you’ve undoubtedly heard of before. Dopamine is associated with pleasure and reward, while serotonin is known for its role in mood stabilization. Physical activity has been shown to increase the levels of these neurotransmitters in the brain, leading to an immediate lift in mood and a drop in stress and anxiety. The release of these neurotransmitters during exercise is responsible for the well-known "runner's high" – a feeling of euphoria and positivity that can last several hours after the workout is done.
Endorphins: Your Body's Natural Painkillers
The release of endorphins during exercise is another major contributor to the mental health upsides of exercise. Endorphins are the body's natural painkillers, produced in response to stress and physical exertion. When we exercise, endorphins are released, providing a sense of euphoria and well-being. This natural high can last for hours following exercise, contributing to improved mood and reduced feelings of stress and anxiety. Combined with the happy-hormone neurotransmitters dopamine and serotonin, you have a recipe for some seriously high vibes.
The Long-Term Effects on Mood and Mental Health
Beyond the immediate effects of neurotransmitter release and the endorphin rush, regular physical activity can improve mood and mental well-being. Studies have shown that individuals who engage in regular exercise are less likely to experience symptoms of depression and anxiety and are more likely to report higher levels of life satisfaction. Researchers believe this is due to the cumulative effects of increased dopamine and serotonin production, not to mention the positive impact of exercise on brain health.
The Dark Side of Sedentary Living
On the flip side, leading a sedentary lifestyle can have the opposite effect on mental health. Research has shown that individuals who spend long hours sitting or engaging in minimal physical activity are at a higher risk for developing symptoms of depression and general discontent. This is—you guessed it—due to the lack of endorphin release and the subsequent impact on dopamine and serotonin levels in the brain. A sedentary lifestyle can also lead to physical health issues, such as obesity and cardiovascular disease, which, of course, takes its toll on mental health.
Exercise Also Protects Against Cognitive Decline
Beyond its impact on mood and mental health, exercise has been shown to play a crucial role in preventing cognitive decline and maintaining brain health as we enter our later years. Regular physical activity promotes something called neuroplasticity, the brain's ability to reorganize and form new neural pathways. When you stimulate the production of growth factors like BDNF, exercise supports the growth and longevity of neurons, which supports long-term optimal cognitive function.
Research supports the positive effects of exercise on cognitive function and brain health. Studies have shown that older adults who engage in regular physical activity have a lower risk of developing Alzheimer's disease. Aerobic exercise has been linked to improved memory, cognitive function, and brain volume in areas associated with learning and memory. Meta-analyses have also reported improvements in mental performance, particularly in executive function, memory, and processing speed, in older adults who engage in physical activity.
Bottom line
The scientific connection between physical activity and mental health is undeniable. Regularly working out can lead to elevated levels of dopamine and serotonin, as well as that coveted endorphin rush, all of which contribute to improvements in mood and supercharge mental well-being.
When it comes to aging healthily with a sharp mind and memory, research also shows that working out is one of the best things you can do to maintain brain health and cognitive function, helping to prevent cognitive decline and neurodegenerative diseases such as dementia and Alzheimer's. So what are you waiting for? Lace up and go get your sweat on!
About the Author
Alicia is a journalist and editor in digital and print media specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in Hone Health The Edge, Yoga Journal, Women’s Running, and Oxygen, among others. In addition to being a content creator, she's an ISSA-certified nutritionist, certified personal trainer, and fitness studio owner in Toronto. Alicia loves spreading the word about helpful, science-backed health information, and she can be contacted via her website at aliciamtyler.com.
