Exercise benefits mental health, especially cardio
The link between exercise and mental health is sometimes overlooked. As we enter the New Year, I think it’s important to highlight these benefits and share a few tips for maximizing the impact. This week, I will dive into the programming options that are most effective in this regard, and I’ll share a strength exercise that always tends to lower my stress level.
According to the National Institutes of Health (NIH), regular exercise improves aspects of anxiety, depression and negative mood. Self-esteem can be enhanced, and symptoms of social withdrawal are often improved. These mental health benefits have been proven in study after study, so there’s not much dispute in the scientific community.
There is also a consensus on the best type of exercise programming for mental health improvement. Cardiovascular exercise has shown the greatest benefit, as the hypothesis suggests that increased blood flow to the brain improves its functional capacity to handle stress and generate positive mood states. In most studies, a low/moderate cardiovascular workout was best.
This is not to say that strength training won’t result in improved mental health, as well. Certainly, strength training increases blood flow to the brain in a similar way to cardiovascular activity. However, resistance exercise imposes a level of stress that can blunt the overall mental health impact — particularly if performed at a high intensity. For my money, a solid cardiovascular workout followed by a handful of low/moderate intensity strength exercises does the trick. But research suggests that cardiovascular exercises are superior in terms of mental health benefit.
The social component of exercising in a community environment shouldn’t be overlooked, particularly this time of year. Every behavior change model that I’ve studied includes some element of social support as a contributing factor. While there are some wonderful mobile apps available to today’s exercisers, I’d argue that live, human interactions will elicit better results (in terms of mental health and exercise adherence) than exercising alone with an app.
This week’s exercise is a low-intensity strength movement that’s a perfect addition to a solid 20-30 minute cardiovascular workout. The Sprinter Cable Curl calls for a low resistance level on the cable machine, which is one of my favorite pieces of equipment in the gym.
1. Position both cable machine pulleys at the lowest setting — all the way to the floor.
2. Connect a single handle cable attachment on each side and select a light/medium resistance.
3. Facing away from the machine, reach down and grasp one handle with each hand using an underhand grip.
4. Take one large step forward to eliminate any slack in the cables.
5. Allow your arms to completely extend.
6. From here, simply tighten the abdominals and perform a biceps curl with both arms by flexing the elbows.
7. As you reach full flexion, contract the biceps.
8. Slowly lower the handles back down until the arms are almost completely straight.
9. Repeat for 12 repetitions, 2-3 sets.
It should be stated that serious mental health conditions should include a clinical evaluation and/or treatment plan that may or may not include physical activity. But the links between exercise and improved mood states are undeniable, and it’s one of the best parts of living an active lifestyle. The feeling after a great workout lasts for hours, so let’s chase those endorphins together!
Director of business development and population health solutions for Quest Diagnostics, Matt Parrott began this column Jan. 6, 2003, at Little Rock. He loves to hear from readers. Write to him at: