Exercise strengthens your muscles, bones, and heart. Exercise can also improve mental health and cognition. Physical activity increases levels of Brain-Derived neurotropic factor (BDNF), a protein that plays an important role in brain functions, such as memory, learning, and emotional regulation.
Exercise also releases endorphins, a type of hormone that relieve pain, reduce stress, and improve mood.
Exercise may improve sleep quality, which in turn can affect mental health status.
Engaging in regular exercise like walking increases the size of the hippocampus, a region of the brain, which improves memory.
There are many forms of exercise, and each has its own benefits. The four main types are:
- Aerobic exercise increases your heart rate and breathing.
- Examples: walking, running, swimming, cycling, dancing.
- Resistance training increases muscle strength and metabolism.
- Examples: Squats, deadlifts, push-ups, pull ups, bicep curls.
- Stretching lengthens muscles and may help to prevent injuries from other types of exercise, or daily activities.
- Balance exercises may help to prevent falls and other injuries.
Research has shown that exercise, especially aerobic and resistance training, can be an effective treatment for mild to moderate depression and can delay or prevent the development of neurodegenerative diseases, like Alzheimer's disease.
Exercise tips for mental health:
The recommended amount of exercise for adults is at least 150 minutes of moderate physical activity, or 75 minutes of rigorous physical activity per week. The recommendation for kids and teens is at least 60 minutes of physical activity per day.
Most Americans are not meeting these targets. To increase exercise, start by talking to your doctor and formulating a plan:
- Think about activities that you enjoy doing, and how you can incorporate them more often into your routine.
- Carve out 20-30 minutes per day, most days of the week to do something active. Walking is a great way to start moving.
- Have a friend or family member join you.
- Even short bursts of exercise can add up – take the stairs, walk or bike instead of drive, or park further away whenever possible.
References :
The 4 most important types of exercise - Harvard Health
The Benefits of Exercise for the Clinically Depressed - PMC
Physical exercise in the prevention and treatment of Alzheimer's disease - PMC
Impact of physical exercise on the regulation of brain-derived neurotrophic factor in people with neurodegenerative diseases - PMC
