I can feel the benefits in my body and brain even with a quick 11-minute aerobic workout or a 15-minute yoga session. A short jog around the block perks up my mood and surges those feel-good endorphins. Runners’ high, anyone? Researchers have long been studying the many benefits of exercise for physical and mental health. Let’s explore how exercise works on your body and brain to reduce depression.
Exercise for depression: What does the research show?
The studies are growing. For example, in a systematic review published in the journal Physical Activity and Nutrition, researchers reviewed numerous studies to understand how exercise reduces depression, including observational studies, randomized controlled trials, and review articles. Why does it work? The focus was on the physiological mechanisms by which exercise influences the brain and body, which helps to alleviate depressive symptoms.
Lowering inflammation
Individuals with depression usually have higher levels of inflammation throughout their bodies, and exercise has been shown to lower inflammation and the levels of harmful inflammatory chemicals. Lowering that inflammation also boosts the functioning of the immune system, which could directly reduce symptoms of depression and induce more feelings of general wellness.
Regulating sleep and the circadian rhythm
Depression disrupts sleep and your body’s natural energy cycles and circadian rhythm; regular exercise helps regulate and improve sleep and reset these rhythms. As my dad would say when I was growing up, “Lots of people can be bears with sore heads when they don’t get enough sleep”. Not getting enough sleep has been associated with a significantly increased risk of mental distress.
Boosting those feel-good endorphins
Exercise prompts the release of endorphins and feel-good neurotransmitters, such as serotonin and dopamine, that lift your mood. These changes in the brain are the reason many people experience what’s known as the “runner’s high”. If you’re feeling low, it could help to pick yourself up with a runner’s high.
Lowering stress
Researchers have found that regular exercise fosters emotional resilience and protects against the negative emotional consequences of stress. Cortisol is considered the stress hormone, and interestingly, researchers have also found that individuals who release more cortisol during exercise tend to release less cortisol when facing emotional or social stress.
