Strength Of Mind

How exercise benefits brain and body.

‘We need a loud message that says, for good mental health, move more and sit less.’ Dr Megan Teychenne, Institute for Physical Activity and Nutrition, Deakin University

What is it about exercising the body that’s so good for the mind? We often hear it’s because exercise can boost levels of ‘feelgood’ brain chemicals called endorphins, but it’s probably more complex than that.

“It’s likely to be a combination of things, such as feeling you have accomplished something,” says Dr Megan Teychenne, a senior lecturer at Deakin University’s Institute for Physical Activity and Nutrition. “Being around other people when exercising may also be a factor.”

Whatever the reason, it works. “There’s strong evidence that physical activity not only helps treat anxiety and depression but also helps to prevent them.”

Dr Teychenne’s research reveals that ‘recreational’ movement, such as going for a walk, to the gym or even dancing around the house, is linked to a lower risk of depression. “Exercise doesn’t have to be vigorous. Raising your heart rate a little, a few times a week, is enough.”

Improved sleep may be another bonus of physical exercise. Sleep can be a problem for people with a range of mental health issues, including post-traumatic stress disorder (PTSD), says Dr Simon Rosenbaum, a research fellow at the University of NSW’s School of Psychiatry. “We associate PTSD with war veterans, but anyone who experiences a traumatic or life-threatening event can develop it,” he says.

Dr Rosenbaum’s research found that walking combined with a program of strength training improves symptoms of depression, anxiety and stress in people with PTSD. Strength training – with weights, resistance bands or bodyweight exercises – is proven to increase physical function, and there is growing evidence that it also reduces anxiety, he says.

One reason may be that strength training requires a certain level of mindfulness.

“It’s hard to focus on negative emotions when you’re concentrating on moving your body,” he says.

There’s a double benefit for those with an existing mental health problem, says Dr Rosenbaum. “People with serious mental illnesses often have an increased risk of chronic diseases such as heart disease or type 2 diabetes. Physical activity can reduce that risk, too.”