Exercise for Mental Health:

 Invest in Your “Physical 401K” and “Emotional IRA” with Immediate Returns

Most people know that exercise has a positive, powerful impact on your physical health. But did you know that just one workout session can immediately improve your mood and reduce anxiety?1 Exercise has been shown to have a profound impact on mood and mental health in children and adults across all racial and socioeconomic groups (2). The more we invest now into our physical 401K (through exercise), the more we will be able to withdraw later in life. Studies show that people who complete 3-5 exercise sessions per week for 30-60 minutes per session rank their mental health status and mood higher than those who do not exercise (2). But why is exercise so effective for mental health? Is one type of exercise better than another? What does an effective exercise regimen for mental health look like?

Why is exercise so effective?

Exercise promotes BDNF, or brain derived neurotrophic factor (essentially Miracle Grow for the brain)4. BDNF assists in boosting synaptic plasticity and neuronal repair by stimulating and regulating the growth of new neurons from neural stem cells during a process called neurogenesis. Check out our blog post on BDNF to learn more about how it works and other ways we can increase our levels of the protein. When we exercise, we also produce endorphins, which increases levels of endocannabinoids and decreases feelings of anxiety and pain (1). This is why just one workout session can immediately improve your mood and reduce anxiety. 

Our bodies use the mitochondria in our cells to create ATP, which is energy we can use to exercise, move around, and complete bodily functions. When we exercise, our mitochondria count increases, which then strengthens our neuroplasticity (1). Strong mitochondrial function increases the amount of energy our bodies can produce, meaning our brains have more energy to adapt to changes, grow, and form new neural connections. Exercise has also been shown to activate mTOR (a protein that supports cell growth, cell proliferation, and cell survival) in brain regions that are involved in cognitive function and emotions, such as the prefrontal cortex, hippocampus, hypothalamus, and amygdala (1). These brain regions are critical to stable mental health and mood. Activation of the regions can therefore improve our mental health. Aerobic training programs have been shown to increase levels of blood plasma tryptophan, which is later converted to serotonin in the brain. Serotonin is the key neurotransmitter that improves our mood, feelings of well-being, and confidence. SSRIs (selective serotonin reuptake inhibitors) are commonly prescribed medications for depression. Exercise can also increase serotonin availability in the brain and body. 

While all types of exercise are most effective? Strength and HIIT (high intensity interval training) show significant benefits in combating the symptoms of depression and anxiety (3,5,6). 

Strength

There are many different ways to perform strength (resistance) training (dumbbells, barbells, kettlebells, bands, and even bodyweight) and all types are effective. This type of exercise has been linked to a greater reduction of depressive symptoms than aerobic exercise alone (3).It is best to begin with a body weight program to build a solid foundation. When you feel that you have mastered correct form and have built a strong base, add in external resistance, such as weights or bands.

 Choose exercises that train the most muscle mass and the most joints, covering a full range of motion. Examples include:

• Squats

• Lunges

• Push ups

• Planks

• Pull ups
  HIIT (High Intensity Interval Training) 

High intensity interval training shows benefits comparable to resistance training in significantly less time. Because HIIT workouts are intense, they are performed for a much shorter period of time than other types of training. This can be a big benefit if you are busy or feel like you can’t dedicate too much time to exercise. According to a study done for the Psychiatry Research Journal, HIIT is as attainable at MCT (moderate continuous training) but provided better depression reduction benefits. When starting out with HIIT, it is best to stick with simple intervals. If you are a beginner, make sure to take longer rest periods. As your fitness levels increase, shorten rest periods. HIIT exercises can be done on a bike, on a treadmill, and/or combined with resistance exercises. 

An example of a short HIIT routine:

Complete this circuit 3-5 times, depending on fitness levels and time constraints. Rest for 2-3 minutes in between circuits. This example is mostly strength based and can be completed before or after a cardio session (like cycling, walking, or running). Advanced exercisers can add external resistance, such as dumbbells, kettlebells, or resistance bands. 

1. Squats- 40 seconds

2. Rest- 20 seconds

3. Push-ups- 40 seconds 

4. Rest- 20 seconds

5. Alternating Lunges- 40 seconds 

6. Rest- 20 seconds 

7. Plank- 40 seconds 

8. Rest- 20 seconds 

9. Burpees- 40 seconds

10. Rest- 20 seconds
    HIIT & Strength Combined 

Combining HIIT and strength training will provide you with the most bang for your buck in terms of  improving mood and reducing anxiety. Perform strength movements, high intensity aerobic movements, and/or anaerobic movements in the form of intervals to create a HIIT/ strength workout.

How To Get Started

Older adults can start their exercise regimens at 2 days per week. Adolescents and adults can start at 3 days per week. Make sure to give your body adequate rest, with 24-48 hrs in between HIIT sessions. If you choose to workout on consecutive days, be sure to exercise different muscle groups.  Measure intensity by using the RPE (ratings of perceived exertion) scale: 

• 6-8 on a scale of 10 for high intensity exercise (shorter durations)

• 5-6 on a scale of 10 for moderate intensity exercise (longer durations)

• 0-2 on a scale of 10 for rest periods
  Exercise sessions lasting 3 or more hours are associated with declines in mental health markers. Benefits peak at exercise sessions lasting 45 minutes (2). Keeping sessions between 30-60 minutes is best to ensure you receive all the benefits and don’t overwork yourself. 

 Still feeling overwhelmed? It’s okay! Modyfi provides guidance with exercise, nutrition, therapy, and medication for mental health. Our trainers can assess your current fitness level, discuss strategies for behavioral change, and tailor an individualized regimen designed to meet your goals for obtaining your mental health and fitness goals. 

To learn more about Modyfi or schedule an appointment click here.

Sources

1. Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48–56. https://doi.org/10.1016/j.maturitas.2017.09.003

2. Chekroud, S. R., Gueorguieva, R., Zheutlin, A. B., Paulus, M., Krumholz, H. M., Krystal, J. H., & Chekroud, A. M. (2018). Association between physical exercise and mental health in 1.2 million individuals in the USA between 2011 and 2015: A cross-sectional study. Lancet Psychiatry, 5, 739-746. doi:https://doi.org/10.1016/S2215-0366(18)30227-X

3. Gordon, B. R., MSc, McDowell, C. P., BSc, & Hallgren, M., PhD. (2018). Association of Efficacy of Resistance Exercise Training With Depressive Symptoms. doi:10.1001/jamapsychiatry.2018.0572

4. Jiménez-Maldonado, A., Rentería, I., García-Suárez,, P. C., Moncada-Jiménez, J., & Fernando Freire-Royes, L. (2018, November 14). The Impact of High-Intensity Interval Training on Brain Derived Neurotrophic Factor in Brain: A Mini-Review. doi: 10.3389/fnins.2018.00839

5. Korman, N., Armour, M., Chapman, J., & Rosenbaum, S. (2020, February). High Intensity Interval training (HIIT) for people with severe mental illness: A systematic review & meta-analysis of intervention studies– considering diverse approaches for mental and physical recovery. doi.org/10.1016/j.psychres.2019.112601

6. Minghetti, A., Faude, O., Hanssen, H., Zahner, L., Gerber, M., & Donath, L. (2018, May 8). Sprint interval training (SIT) substantially reduces depressive symptoms in major depressive disorder (MDD): A randomized controlled trial. doi: 10.1016/j.psychres.2018.04.053