Did you know that one of the best things you can do to maintain your mental health is move your body?
Physical activity triggers your brain to release the “feel good” neurotransmitters. You’ve all heard of them: endorphins, dopamine and serotonin. But what do these do for us?
Endorphins are the brain’s natural painkillers; they actually help block pain signals and create a sense of wellbeing. Dopamine helps us recognize rewarding activities and motivates us to repeat them.
Once you try moving more, your body will want to keep doing more! Serotonin plays an important role in regulating mood, sleep and emotional balance, helping us feel calm, focused and emotionally stable. When we can regulate our mood and emotions, we can react to situations better, feel less anxious and concentrate on tasks at hand.
The American College of Sports Medicine recommends:
- All healthy adults aged 18–65 years participate in moderate intensity aerobic physical activity for a minimum of 30 minutes on five days per week, or vigorous intensity aerobic activity for a minimum of 20 minutes on three days per week.
- Every adult perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week.
One of the leading researchers in physical activity and mental health — psychotherapist and professor Brendon Stubbs — highlights evidence that individuals who meet the American College of Sports Medicine recommendation of 150 minutes of moderate physical activity per week have a reduced risk of depression by as much as 30 percent.
The best part? You don’t have to exercise for hours at a time to get benefits! Just 10 minutes of activity can improve mood, focus and give you more energy. It doesn’t have to always be intense either.
Do what you love! Walk, do yoga, lift weights, rollerblade, dance in the living room — these are all great ways to get moving and gain the benefits.
The 150 minutes don’t have to be completed at the same time! You can break it up in smaller increments.
Here are three example weeks that include the recommended amount of activity:
Example 1: Monday, walk 50 minutes; Tuesday, do strength training; Wednesday, rest; Thursday, do 50 minutes of yoga; Friday, do strength training; Saturday, your choice of physical activity for 50 minutes; and Sunday, rest.
Example 2: Monday, walk 30 minutes; Tuesday, strength train; Wednesday, 30 minutes of physical activity of your choosing; Thursday, strength train; Friday, rest; Saturday, 50 minutes of physical activity of your choosing; and Sunday, 40 minutes of physical activity of your choosing.
Example 3: Monday, strength training plus 30 minutes of physical activity; Tuesday, 30 minutes of dance; Wednesday, rest; Thursday, strength training plus 30 minutes of physical activity; Friday, one hour of physical activity of your choice; Saturday, rest; and Sunday, rest.
Mental and physical health are both essential to overall wellbeing and they are deeply interconnected.
Mental health directly influences physical health; for instance, depression can raise the risk of chronic conditions such as diabetes, heart disease, and stroke. At the same time, living with chronic illnesses can increase the likelihood of developing mental health conditions.
Taking care of both mental and physical health together leads to better overall outcomes.
Physical activity is increasingly recognized as a valuable component of substance use disorder (SUD) treatment and recovery due to its broad physiological and psychological effects.
In a review of the role of physical exercise in opioid substitution therapy, researchers found evidence that patients with opioid use disorders who participate in organized exercise programs receive significant beneficial effects such as:
- Reduction in cravings and withdrawal symptoms
- Improved mood and emotional regulation
- Increased treatment engagement and retention
- Development of healthy replacement behaviors
- Strengthened self-efficacy and resilience
Adding exercise and physical activity to SUD treatment can help people recover both physically and mentally. This approach shows that recovery works best when both the body and mind are supported together. It can improve overall wellbeing and help people maintain long-term recovery.
Because of this, researchers recommend that treatment programs include physical activity as a standard part of care, reflecting a broader understanding of addiction as something that affects many parts of a person’s life.
Research also notes that higher levels of endorphins may help reduce symptoms of depression, such as sadness, low energy and loss of interest. Exercise also helps the brain adapt and grow by strengthening connections and supporting the development of new brain cells. These changes can make it easier to think clearly, manage emotions and cope with stress, all of which are important for dealing with depression.
Bottom line, physical activity is important for preventing mental health conditions, supporting individuals in recovery and maintaining a healthy community.
So next time you’re feeling anxious, have a big test, important meeting or a tough conversation coming up, do your brain a favor and take a brisk walk, do a few jumping jacks, or break out some dance moves to set yourself up for success!
Be active your way, every day!
Tricia Runningen, is director of the Morgan County Health Department and leads the Healthy Community Coalition, a group of community partners and residents working to expand physical activity opportunities across the county.
