The Psychological Effects Of Exercise: Is It All In The Head?

Deutsch: Phrenologie (Photo credit: Wikipedia)

When it comes to starting an exercise program, what comes to mind? For many, the very thought might bring on a feeling of dread, frustration, or even fear. Your body might be ready, but where is your mind when it comes to this matter? Is there a value placed on exercise? What about important health goals?

The mind plays an incredibly active part in an overall exercise program. Today’s society greatly focuses on the physical payback, such as weight loss, toned muscles and “six-pack abs.” Although these are remarkable attributes, the psychological benefits can be just as, if not more significant than the physical benefits depending on your needs and goals.

Many theories about the psychological benefits have surfaced from exercise physiology and sports psychology. One common area of study is neurochemistry. Scientists believe that when exercising, brain chemicals are produced and released into the body. Serotonin, dopamine, norepinephrine, and endorphins, are known to have strong effects on mood, helping reduce feelings of anxiety, stress and depression, while also helping to strengthen your immune system.

Twenty different types of endorphin have been discovered in the nervous system, and the beta-endorphins secreted during exercise have the most powerful effect. These are thought to relieve stress and pain naturally, giving one a euphoric and invigorating feeling. This is also known as “runner’s high.”

Other theories focus more on the indirect effects of exercise. A popular opinion is that exercise may provide an “outlet” from everyday sources of stress, therefore positively enhancing one’s mental condition. Also, another thought is that muscle tension tends to be reduced after a good exercise session and this can promote a feeling of relaxation and calmness.

There’s more of course. A 2000 Finnish cross sectional study (Prev Med 2000 Jan;30(1):17-25) involving 3403 participants suggests that individuals who exercised at least two to three times a week experienced significantly less depression, anger, cynical distrust, and stress than those exercising less frequently or not at all. And those who exercised at least twice a week reported higher levels of sense of coherence and a stronger feeling of social integration than their less frequently exercising counterparts.

It has also been found that adding exercise to a comprehensive weight-loss program might not only help with psychological distress associated with weight-loss attempts but also may provide other benefits. A 2001 study of 246 individuals (Obes Res 2001 Dec;9(12):770-7) found that  both men and women reported greater restraint, less disinhibition, and less hunger at 1 year than those dieting, but in no exercise program.

Additionally, there are benefits from aerobic exercise in patients with major depression: A pilot study (Br J Sports Med 2001 Apr; 35(2):114-7) indicated that physical activity can reduce the severity of symptoms in depressed patients. People experienced significantly less depression after exercising from between 20 minutes to an hour, three times a week for five weeks. Some data suggest that even a single exercise bout may result in a substantial mood improvement. Why? It is believed that just one workout can release a cache of natural antidepressant chemicals from your body’s medicine cabinet, such as dopamine, serotonin and norepinephrine.

But regardless of why or how the body psychologically adapts to exercise, the main point is that exercise not only improves physical health, but also mental health. So if you are feeling like a couch potato, or you are finding stress and worry is becoming a problem, get out there and exercise! The hardest part by far is that initial step, when it can feel like exercise is the last thing in the world that will cheer you up. Try to remember that exercise is one of the very best ways do just that. You’re uniting the physical and psychological benefits of exercise to help enhance the quality of your life. It all starts with a single step.

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