It’s no surprise that exercise plays an important role in physical health, but studies show that exercise also plays a role in mental health. Current treatments for mental health disorders such as pharmacotherapy and psychotherapy work well for many people, however some others may be resistant to treatment and require alternatives or adjuncts to traditional forms of treatment. Exercise is a great option that is easily accessible and has been found to alleviate symptoms of depression to a similar extent as antidepressants. 


How does exercise help with mental health? 


There are multiple mechanisms through which exercise has been found to impact mental health. Here are a few: 


Runner’s high 


You’ve likely heard of the term “runner's high”, which refers to the euphoric feeling of reduced stress and pain after prolonged aerobic exercise. This is likely attributed to the endocannabinoid system. After acute exercise, molecules called endocannabinoids are released, which bind onto receptors in the brain. This causes subsequent release of certain neurotransmitters eventually leading to reduced pain sensitivity, sedation, euphoria, and reduced anxiety. 


Brain-Derived Neurotrophic Factor (BDNF)


BDNF is part of a family of growth factors and plays a role in neuronal growth and plasticity which is important for learning and memory. Notably, it has been found that BDNF levels are reduced in people with clinical depression. Many studies show that acute exercise, especially higher intensity exercise, can increase levels of BDNF. This translates to improvements in brain functions such as cognitive performance, working memory, and sleep quality, which may be linked to improvements in depression as a result.


Walking and being outdoors 


Walking is an accessible and affordable option for exercise, with the added bonus of taking you outdoors. Sunlight has a significant impact on mental health due to its role in regulating mood, sleep, and overall well-being. Studies show that vitamin D deficiency is associated with increased symptoms of depression and anxiety. Sunlight stimulates the production of vitamin D in the body and thus may be beneficial for improving mental health. Additionally, walking is an activity that you can do with others which provides social interaction, strengthening mental health by reducing stress, enhancing mood, and fostering a sense of belonging and support. 


Self-esteem and confidence 


Regular exercise can help to enhance self-esteem and confidence through achieving fitness goals, improving body image, and creating a sense of accomplishment. It also provides a sense of control over your health and ultimately can lead to a more positive self-concept. 


Guidelines for exercise and physical activity 


Studies show that both aerobic and resistance exercise have positive effects on mental health. With that in mind, current guidelines for aerobic and resistance exercise for healthy adults age 18-65 are: 


  • At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week
  • Muscle-strengthening (resistance) exercise at least 2 days per week 


Conclusion 


Mental health issues can be challenging to tackle but through various avenues we can make small changes to ultimately make a bigger impact. Exercise is one piece that can make a positive influence on mental health by reducing stress, anxiety, and depression while boosting mood, self-esteem, and brain function. It increases energy levels and promotes social interaction, leading to overall emotional well-being. 

If you are struggling with your mental health, please reach out to your health provider for support.

If you are in distress and a resident of Ontario, the following supports are available:


  • 9-8-8 Suicide Crisis Helpline: Call or text 9-8-8 
  • Toronto Distress Centres: 416 408-4357 or 408-HELP
  • Gerstein Centre: 416 929-5200
  • Spectra Helpline: 416 920-0497 or 905 459-7777 for Brampton and Mississauga residents
  • TTY: 905 278-4890; Languages: English, Punjabi, Hindi, Urdu, Spanish, Portuguese
  • Assaulted Women's Helpline: 416 863-0511; Toll-free: 1 866 863-0511
  • Kids Help Phone: 1 800 668-6868; Languages: English and French
  • Community Crisis Line Scarborough and Rouge Hospital: 416 495-2891 for 24/7 telephone crisis support. 
  • Service borders: south to the lake, north to Steeles Avenue, east to Port Union Road, and west to Victoria Park
  • Durham Crisis and Mental Health Line: 905 666-0483
  • Distress Centre Halton: For Residents of the Halton Region (Burlington, Halton Hills, Milton, and Oakville). Oakville: 905-849-4541; Burlington: 905-681-1488; Milton/Halton Hills: 905-877-1211 


For emergency situations, please call 911.


References


Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, Nieman DC, Swain DP; American College of Sports Medicine. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011 Jul;43(7):1334-59. doi: 10.1249/MSS.0b013e318213fefb. PMID: 21694556.


Jemni M, Zaman R, Carrick FR, Clarke ND, Marina M, Bottoms L, Matharoo JS, Ramsbottom R, Hoffman N, Groves SJ, Gu Y and Konukman F (2023), Exercise improves depression through positive modulation of brain-derived neurotrophic factor (BDNF). A review based on 100 manuscripts over 20 years. Front. Physiol. 14:1102526. doi: 10.3389/fphys.2023.1102526


Matei, D.; Trofin, D.; Iordan, D.A.; Onu, I.; Condurache, I.; Ionite, C.; Buculei, I. The Endocannabinoid System and Physical Exercise. Int. J. Mol. Sci. 2023, 24, 1989. https:// doi.org/10.3390/ijms24031989


Recchia F, Leung CK, Chin EC, et al. Br J Sports Med 2022;56:1375–1380.


Siebers M, Biedermann SV, Fuss J. Do Endocannabinoids Cause the Runner's High? Evidence and Open Questions. Neuroscientist. 2023 Jun;29(3):352-369. doi: 10.1177/10738584211069981. Epub 2022 Jan 26. PMID: 35081831; PMCID: PMC10159215.

Yuka Abe

Yuka Abe

Yuka is a Physiotherapist who is passionate about health and wellness. She completed her Master of Science in Physiotherapy at Queen’s University, and her Honours Bachelor of Science in Kinesiology at McMaster University. 


Yuka’s interest in physiotherapy initially came about through her involvement in dance and athletics growing up. Experiencing the benefits of physiotherapy on a personal level led her to become interested in and eventually pursue a career in physiotherapy. 


Throughout her physiotherapy degree, Yuka has worked in a variety of clinical settings ranging from the Emergency Department to private practice clinics. Her treatment approach centers around education, exercise prescription, and manual therapy. Yuka is committed to lifelong learning and using evidence-based practice to achieve meaningful outcomes. 


As a healthcare provider, Yuka takes a client-led approach in order to create a space where clients feel comfortable, safe, and in charge of their health. By working together with her clients, Yuka aims to create realistic and achievable treatment plans to ultimately reach client specific goals.