We often hear that exercising produces mental health benefits, but what types of benefits can be experienced and what exercises are recommended to improve mental health?
Exercise has multiple benefits not only for physical health but also for mental health. Exercise stimulates chemicals such as endorphins and serotonin that assist in improving mood. Regular exercise is linked to reducing stress and symptoms of mental health conditions including depression, anxiety and schizophrenia.1
The British Journal of Pharmacology suggests that exercise should be considered a drug, due to the psychological effects it produces and the benefits it has for overall health and wellbeing. The journal’s review found that exercise improves memory function and sleep quality, as well as counteracting the mental decline that comes with age.2 Similarly, other research highlights that exercise produces mental health benefits and is a viable preventative and adjunct treatment.3
Listing the mental health benefits of physical activity, Accredited Exercise Physiologist at Inform Health and Exercise Kate Zoch says exercise:
- Improves quality of life.
- Improves sleep quality and sleep hygiene.
- Increases self-esteem.
- Decreases the risk of mental health illnesses such as depression, anxiety and schizophrenia.
- Improves psychosocial function – for example, being able to complete usual activities of daily living and improve social functioning.
- Increases energy and stamina.
- Improves community belonging.
- Aids individuals in building routine and goal setting
- Reduces risk of comorbidities – for example, type 2 diabetes, obesity, musculoskeletal injury/pain and metabolic syndrome.
What exercise and when?
A combination of aerobic exercise and resistance training are “most effective” for improving mental health, Ms Zoch says.
“Any exercise or physical activity [people] want to do consistently and enjoy is the best,” she said.
“The goal of 150 minutes of physical activity a week – 30 minutes, five days a week – is recommended to build towards, in order to meet the national physical activity guidelines. It’s important to note that this can be accumulated throughout the day and week.”
When it comes to type of activity, Ms Zoch says this depends on individual interests and what is enjoyed most.
“Consideration of the type of activity and intensity is largely based on an individual’s preferences, enjoyment and overall interest,” she said. “Some individuals will find certain activities aid in mood stability, distraction and consequential endorphin release. This is to be tailored to specific goals and needs by an exercise physiologist.”
Barriers
The most common barriers to undertaking an effective exercise regime include cost, early class sessions and large group settings, Ms Zoch says, adding that these can be overcome by:
- Offering lower rates for [certain] patients and also offering class packs at a discounted rate. For one-on-one sessions, these patients may be eligible for up to five sessions under the Medicare Enhanced Primary Care Plan ($56 is covered by Medicare).
- Having class times later in the day available.
- Offering smaller group classes and specific groups for those who suffer from a mental health condition or illness, [so they] feel best supported and welcomed.
Encouraging exercise
Ms Zoch says healthcare professionals can encourage patients to engage in exercise for mental health benefits by “setting realistic goals with their patients – giving them more intention and purpose with their exercise”.
Advising on how best to tailor a program to meet individual needs, she adds that developing a routine is essential, “so that even on the harder days there is allocated time and support available for exercise to be achieved in some capacity”.
To find an exercise physiologist: essa.com.au/find-aep
References:
- ‘Exercise and mental health’, 2020. healthdirect.gov.au/exercise-and-mental-health.
- Vina J et al. ‘Exercise acts as a drug; the pharmacological benefits of exercise’, 2012. nlm.nih.gov/pmc/articles/PMC3448908/.
- Mikkelsen K. ‘Exercise and mental health’, 2017. usp.br/pluginfile.php/834363/mod_resource/content/1/2017%20Mikkelsen%20et%20al.%20-%20Exercise%20and%20Mental%20Health.pdf.
This feature was originally published in the April issue of Retail Pharmacy Assistants e-magazine.
