Movement and Mental Health: The Science Behind It

It probably comes as no surprise to hear that movement helps with your physical health, but did you know that moving your body can strengthen the mind? Whether it’s through structured exercise or daily activities, movement plays a critical role in maintaining mental wellbeing and stamina. When done regularly, it can decrease the effects of stress, improve mood, and even enhance memory and cognition.

What is "Movement"?

Before we dive into what your body does with movement, let’s define what we mean. Movement is whatever you can do. It’s taking control of your own health and wellness, and individualizing an activity to your needs. This could mean taking a walk, stretching at your desk, or going to a group class.

Benefits at a Glance

• Physical Health: improved mobility, strength, and cardiovascular health
• Cognitive Improvements: better concentration and memory
• Mood Benefits: reduced stress and anxiety

The Science Behind It

Release of Endorphins and Neurotransmitters: Exercise stimulates the production of endorphins, the body’s natural painkillers and mood elevators, by triggering the hypothalamus and pituitary gland. Additionally, physical activity increases levels of neurotransmitters serotonin and dopamine. Serotonin helps regulate mood, and dopamine is associated with pleasure and reward, which together contribute to improved mood and reduced symptoms of depression and anxiety.

Reduced Inflammation and Stress Hormones: Physical activity reduces levels of stress hormones like cortisol. When you exercise, your body produces anti-inflammatory cytokines that help regulate the immune response and reduce inflammation. Lower cortisol and inflammation levels are linked to reduced stress and a lower risk of mental health disorders.

Enhanced Brain Function and Neuroplasticity: Exercise promotes neurogenesis, the creation of new neurons, particularly in the hippocampus, an area of the brain involved in memory and learning. This process is facilitated by increased blood flow to the brain during physical activity, supplying it with more oxygen and nutrients. Additionally, exercise boosts the production of brain-derived neurotrophic factor (BDNF), a protein that supports neuron growth and survival, enhancing cognitive functions like attention, memory, and executive function.

Improved Sleep: Physical activity helps regulate sleep patterns by increasing the time spent in deep sleep stages, which are crucial for restorative rest. Exercise also helps synchronize the body’s circadian rhythms, improving overall sleep quality and duration. Better sleep contributes to improved mental health by allowing the brain to recover and process emotions effectively.

The Main Takeaway

Aim to incorporate physical activity into your daily routine consistently. Even short bouts of movement, such as a 10-minute walk, can add up and provide mental health benefits. It’s important though to not add pressure, do things you enjoy and start with small, achievable goals. Take the stairs instead of the elevator, walk or bike to work, and take short activity breaks throughout the day. Eventually you can gradually increase the intensity and duration of your activities.