How exercise keeps your brain healthy and protects it from depression and anxiety

Like many other physicians, I considered it simply a physician’s responsibility to recommend physical activity to patients until a few years ago. That’s because I wasn’t very active myself. Over the years, as I took up boxing and became more active, I gained first-hand experience of its positive effects on my mind. I also started looking for: Effects of dance and movement therapy on trauma and anxiety in refugee children and learned much more about the neurobiology of exercise.

I am psychiatrist and neurologist examining the neurobiology of anxiety and how our interventions change the brain. I began to think of prescribing exercise as telling patients to take “exercise pills.” Now, knowing how important exercise is, almost all of my patients engage in some level of exercise, and I have seen the benefits it brings to several areas of their lives and livelihoods.

We’ve all heard the details about how exercise improves your musculoskeletal system, cardiovascular system, metabolism, and other aspects of health. You may not know how this happens in the brain.

Biology and brain growth

Regular exercise it really changes the biology of the brainand it’s not just about “go for a walk and you’ll feel better.” Regular exercise, especially cardio, changes the brain. Contrary to what some may think, the brain is a very plastic organ. Every day, not only new neural connections are created, but also new cells are created in important areas of the brain. One of the key areas is hippocampuswhich is involved in learning and remembering and regulating negative emotions.

The so-called molecule brain-derived neurotrophic factor helps the brain produce neurons or brain cells. A variety of high-intensity aerobic and interval exercises significantly increase BDNF levels. There is evidence from animal studies that these changes do occur epigenetic levelmeaning these behaviors affect gene expression, leading to changes in neuronal connections and function.

Moderate exercise seems to do as well anti-inflammatory effectregulating the immune system and excessive inflammation. This is important given the new insights into the potential of neuroscience The role of inflammation in the treatment of anxiety and depression.

Finally, there is evidence that exercise has a positive effect on neurotransmitters – chemicals in the brain that send signals between neurons – dopamine and endorphins. Both are involved positive mood and motivation.

Exercise alleviates clinical symptoms of anxiety and depression

Researchers also examined the effects of exercise on measurable brain function and symptoms of depression and anxiety. Exercise is improving memory functioncognitive performance and academic achievement. Research also suggests that regular exercise affects: moderate effect on depressive symptoms, even comparable to psychotherapy. In case of anxiety disorders this effect is mild to moderate in reducing anxiety symptoms. In a study I conducted with other refugee children, we found that: reducing symptoms of anxiety and post-traumatic stress disorder in children who participated in 8–12 weeks of dance and movement therapy.

Exercise can even potentially desensitize people to the physical symptoms of anxiety. This is because of the similarity between the effects of exercise, especially high-intensity exercise, and the effects of anxiety, such as shortness of breath, heart palpitations and chest tightness. In addition, by reducing the basal heart rate, exercise can lead to the signaling of: a calmer internal physical environment to the brain.

It is important to note that most studies have examined the effects of exercise alone rather than in combination with other effective clinical treatments for anxiety and depression, such as psychotherapy and medications. For the same reason, I do not suggest exercise as a replacement for necessary mental health care for depression or anxiety, but as part of it and for prevention.

In addition to the neurobiological effects of exercise, there are other benefits. By going for a walk, we have greater exposure to sunlight, fresh air and nature. One of my patients became friends with a neighbor on her regular walks, which led to regular Taco Tuesdays with this new friend. I have made some great friends at my gym who are not only my motivation, but also a great social network that supports me. Someone may choose a dog as a running companion, another may choose a new date or enjoy good energy at the gym. Exercise can also act as a mindfulness practice and a respite from everyday stressors, electronic devices and television.

Exercise can also increase energy levels and fitness improve self-image and self-esteem .

Practical ways to live a busy life

So how do you find time to exercise, especially with the additional time demands of the pandemic and the restrictions imposed by the pandemic, such as limited access to the gym?

• Choose something you can love. Not all of us need to run on a treadmill (I actually hate it). What works for one person may not work for another. Try a variety of activities and see which one you like more: running, walking, dancing, cycling, kayaking, boxing, weights, swimming. You can even rotate between some or make seasonal changes to avoid boredom. You don’t even have to call it exercise. Anything that gets your heart racing, even dancing to TV commercials or playing with your kids.

• Use positive peer pressure to your advantage. I created a group message for the boxing club because at 5:30 p.m. after a busy day at the clinic, I might have trouble finding the motivation to go to the gym or train online. It’s easier when friends send you a message saying they are coming and motivating you. And even if you don’t feel comfortable going to the gym during the pandemic, you can join a joint online training.

• Don’t see it as all or nothing. To get an hour of training, it doesn’t have to be an hour-long ride to the gym or the bike path, but instead lying on the couch. I always tell my patients, “One step is better than none, and three squats are better than no squats at all.” When you’re less motivated or at the beginning, just be kind to yourself. Do as much as you can. Three minutes of dancing to your favorite music still counts.

• Combine it with other activities: Walking for 15 minutes while talking to a friend on the phone, even around the house, is still active.

• When you feel hesitant or have low motivation, ask yourself, “When was the last time I regretted doing something?”

• While it may help, exercise is not the ultimate weight loss strategy; the diet is. One large cookie may have more calories than an hour of running. Don’t give up exercising if you’re not losing weight. It still provides all the benefits we talked about.

Even if you don’t feel anxious or depressed, still take your exercise pills. Use them to protect your brain.