Physical and Mental Health: The Mind-Body Connection of Exercise

1. Physical and Mental Health: The Mind-Body Connection of Exercise We are huge proponents of regular exercise as one strategy for maintaining optimal physical health. At the same time, we do not discount the impact of exercise on mental health. Our experience is backed up by decades of studies that show the mind-body connection of exercise. Psychology Today contributor Sarah Gingell, Ph.D. wrote a fascinating piece back in 2018 discussing exercise and the brain. Her piece implied that it is not possible to separate physical and mental health. The two are intrinsically tied together. If she is right, that explains why people who get regular exercise seem to be in better health all the way around. Emotional Benefits of Exercise Gingell began her article discussing the emotional benefits of regular exercise. For example, she acknowledges that it is normal for exercise to improve one's mood. It's normal for people to take a walk on a sunny day and finish up feeling better about themselves and the world around them. Next up, Gingell acknowledged that exercise encourages the body to produce certain hormones that improve mood. Endorphins and enkephalins were both cited. Produce more of those hormones and you are likely to improve your emotional state. Exercise does that. The article went on to cite the fact that regular exercise takes our minds off things that would otherwise bring us down. Gingell mentioned ongoing concerns and "damaging self-talk" as examples. Taking our minds off those things, combined with getting out and interacting with other people, does wonders. But is there more? Gingell says there is.

2. Exercise and the Brain If 30 minutes on an exercise bike, two or three times a week, could increase the chances that you will avoid chronic mental illness throughout your life, would you be willing to take a weekly cycling class? What if regular indoor cycling could reduce your risks of Alzheimer's, dementia, and the like? Would it be worth it to get involved in the sport? Gingell says that the evidence is strong in support of regular exercise reducing the risk of depression and other mental health issues as we age. She maintains that exercise is as effective as pharmacological solutions when treating mild to moderate depression, dementia, anxiety, and more. How does exercise manage to do this? By affecting how the brain works. Simply put, regular exercise almost always results in better cardiovascular health. More blood flows through the system more efficiently, carrying oxygen and nutrients throughout the body. This is especially helpful for the brain. Apparently, some portions of the brain benefit from optimal blood supply more than others. This is demonstrated via greater tissue volume in those regions of the brain. Guess what? It turns out that those same areas of the brain demonstrate better neural "signaling, growth, and connections." Exercise and the Hippocampus Gingell goes on in her piece to cite the hippocampus. This particular region of the brain influences everything from learning to emotional regulation and memory. She cites studies that show exercise can encourage the growth of new neurons in the hippocampus, improving function in that portion of the brain. In essence, regular exercise encourages hippocampus growth. Said growth leads to better function in the areas the hippocampus regulates. The end result is better memory, better moods, and better learning capabilities. We know from personal experience that regular exercise makes people feel better both physically and mentally. Our spin cycle instructors will tell you how much better they feel after completing a cycling class. So will their students. Now we know why. Regular exercise, whether it is indoor cycling or something else, affects positive changes in the brain. That is good to know.