We all know that movement is beneficial for mental health, but do you know WHY?
Let’s break it down!
1. Reduces Risk of Mental Health Disorders
Depression Prevention: Regular exercise can lower the risk of depression by 20-30%. Just 30
minutes of walking a few times a week can make a difference!
Anxiety Prevention: Exercise desensitizes your nervous system to anxiety triggers, making you less vulnerable to anxiety disorders.
How does it work?
Neurotransmitter Regulation: Exercise promotes the release of neurotransmitters such as serotonin and dopamine, which are crucial for mood regulation. These neurotransmitters help alleviate feelings of sadness and anxiety, improving overall emotional well-being.
Key Research:
Schuch et al. (2018): Active individuals are less likely to develop depression.
Stubbs et al. (2017): Exercise reduces anxiety symptoms.
2. Enhances Resilience to Stress
Stress Buffer: Exercise helps lower cortisol levels, making you more resilient to life’s challenges.
How does it work?
Cortisol Regulation: Physical activity stimulates the hypothalamic-pituitary-adrenal (HPA) axis, regulating cortisol levels. Regular exercise decreases baseline cortisol levels and improves the body's ability to recover from stressors, reducing overall reactivity to stress.
Key Research:
Salmon (2001): Regular physical activity increases resilience to stress.
Martikainen et al. (2020): Exercise helps regulate the body's stress response.
3. Improves Mood & Emotional Regulation
Endorphin Boost: Exercise releases endorphins, giving you an instant mood lift.
How does it work?
Endorphin Release: Exercise triggers the release of endorphins, which bind to opioid receptors in the brain, leading to an increase in feelings of happiness and euphoria. This release can significantly improve mood and reduce symptoms of anxiety.
Key Research:
Craft & Perna (2004): Exercise improves mood and reduces anxiety.
Mikkelsen et al. (2017): Exercise enhances emotional regulation.
4. Improves Sleep Quality
Better Sleep Patterns: Regular activity promotes deeper, more restorative sleep, crucial for mental health.
How does it work?
Circadian Rhythm Regulation: Regular exercise influences the body’s circadian rhythms by helping regulate the sleep-wake cycle. Physical activity increases the time spent in deep sleep, which is vital for mental and physical recovery.
Key Research:
Kredlow et al. (2015): Regular physical activity improves both sleep quality and duration, correlating with enhanced mental health outcomes.
Kline et al. (2014): Aerobic exercise effectively reduces insomnia symptoms.
5. Promotes Social Interaction & Reduces Loneliness
Social Connection: Group exercises provide opportunities for social interaction, which can reduce feelings of loneliness and isolation, key risk factors for depression and anxiety.
How does it work?
Oxytocin Release: Group exercise stimulates the release of oxytocin, often referred to as the "bonding hormone." Oxytocin enhances feelings of connection and trust, counteracting feelings of loneliness and isolation.
Key Research:
Eime et al. (2013): Participation in sports and group physical activities is associated with better mental health and social well-being.
Rebar et al. (2015): Group-based physical activity enhances mental health through increased social bonding and reduced feelings of isolation.
6. Supports Cognitive Function
Brain Health: Exercise is known to boost cognitive function, supporting your mental clarity.
How does it work?
Brain-Derived Neurotrophic Factor (BDNF): Exercise increases levels of BDNF, a protein that supports neuron growth and survival. Higher BDNF levels are linked to improved cognitive function and memory, playing a protective role against cognitive decline and mood disorders.
Hippocampal Growth: Did you know physical activity promotes neurogenesis (the creation of new neurons) in the hippocampus, a brain area critical for learning and memory? An increase in hippocampal volume is associated with enhanced emotional regulation and resilience to depression.
Key Research:
Hillman et al. (2008): Aerobic exercise improves cognitive function and emotional control.
Erickson et al. (2011): Regular physical activity increases hippocampal volume, linked to reduced symptoms of depression.
7. Helps Build a Routine and Sense of Purpose
Establishes Routine: Regular exercise provides structure and stability, crucial for mental well-being.
Goal Achievement: Setting and reaching fitness goals boosts self-esteem and resilience.
How does it work?
Dopamine Release: Achieving fitness goals releases neurotransmitters like dopamine, which contribute to feelings of accomplishment and boost self-esteem. This positive reinforcement encourages ongoing engagement in physical activity.
Key Research:
Blumenthal et al. (1999): Structured exercise improves mood through routine.
In Summary
Movement is a powerful ally for your mental health! Here’s how it helps:
Reduces the risk of mental health disorders through neurotransmitter regulation and
neuroplasticity.
Enhances resilience to stress by modulating the body’s cortisol response.
Improves mood and emotional regulation through endorphin release.
Supports better sleep quality by regulating circadian rhythms.
Promotes social interaction and reduces loneliness through oxytocin release.
Supports cognitive function by increasing BDNF and stimulating hippocampal growth.
Helps build a routine and a sense of purpose through the reinforcement of positive habits.
How Much Exercise Should You Get?
Recommended Amount of Exercise:
Aerobic Exercise: Aim for 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic exercise weekly (e.g., brisk walking, cycling, swimming).
Strength Training: Include strength training at least two days per week for major muscle groups (e.g., weight lifting, resistance bands).
How MOVE Sports Physiotherapy & Pilates Can Help You Get Moving!
If you're eager to boost your mental health through movement but aren’t quite sure where to start, we’re here to help! Our offerings include:
Tailored Programs: Personalized rehabilitation plans that fit your needs.
Pain Management: Helping you discover ways to move that feel good.
Clinical Pilates & Strength Classes: Fun, engaging classes to enhance your flexibility and strength.
Fitness Assessments: Get insights into your fitness level with VO2 max testing to help you reach your goals.
Trauma-Informed Care: Our team approaches your care with sensitivity and understanding, ensuring you feel safe and supported throughout your journey.
What is Trauma-Informed Movement?
Trauma-informed movement understands how past experiences of trauma affect how we move and connect with our bodies. This approach creates a safe, supportive environment for exploring movement without fear.
Key Principles:
Safety First: Creating a space where you feel physically and emotionally safe.
Empowerment: Encouraging you to take charge of your body and movement choices.
Mind-Body Connection: Fostering awareness and mindfulness in your movement practices.
Choice and Control: Providing options that respect your boundaries and comfort levels.
Supportive Environment: Designing classes that are encouraging and non-judgmental.
Respect for Individual Experiences: Allowing for personal modifications based on your unique journey.
Benefits of Trauma-Informed Movement
Healing through Movement: Helps release tension, reduce stress, and promote emotional healing.
Building Trust: Develop a greater sense of trust in your body and movement abilities.
Community Connection: Fosters a sense of belonging and support.
Getting Started with Trauma-Informed Movement
If you’re interested in moving for your mental health or trying trauma-informed movement, consider joining classes that focus on mindfulness, gentle movement, and body awareness.
Reach out to our team today to see how we can best support you on your journey to MOVE!
Or need a little extra support ? Reach out to our friends and the team at Psychology Outcomes to book with a psychologist - to "Feel Better Faster".
