Exercise to Elevate Mood

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Exercise to Elevate Mood

By Shelly Moon

 

Feeling sad or low? Try stepping onto the yoga mat, going for a brisk walk or

heading to the gym to elevate your outlook. The National Institute of Mental

Health (NIMH) asserts that approximately 20.9 million American adults, or about

9.5 percent of the adult population, have a mood disorder1. Various research has

been conducted as to how and why exercise benefits the mental disposition of

those suffering from a mood disorder. However, we all experience emotional highs

and lows, and people not suffering from a mood disorder still can achieve mental

health by incorporating a regular exercise routine.

 

Scientific research supports the effects of exercise as a successful short- and

long-term approach to improving one's mental outlook and promoting overall

wellbeing. For example, Duke University Medical Center's Department of

Psychiatry conducted a study in which adults who were diagnosed with a major

depressive disorder were assigned to either a four-month course of aerobic

exercise, medication therapy or a combination of both. Patients in all three

categories exhibited significant improvement after the four months; however,

after 10 months, the subjects in the exercise group had significantly lower

relapse rates.

 

As published in the 1995 edition of Consumer Reports on Health, NIMH researchers

assessed the moods and activities of 2,000 people and found that a regular

exercise routine had a significant impact on mood elevation. Reevaluating the

subjects eight years later, the researchers assessed the people who were not

depressed during the first assessment. Those who had maintained the physical

activity were half as likely to have become depressed as those who had not.

 

How Much Exercise Will Change Your Mood?

The Centers for Disease Control and Prevention and the American College of

Sports Medicine suggest 30 minutes of moderately intense physical exercise every

day (e.g., brisk walking). This regimen can be split into several sets

throughout the day to achieve comparable benefits. Dr. Cheryl Hansen of North

Arizona University found that 10 minutes of briskly walking is sufficient to

reap the feel-good rewards of an improved mood2. Hansen's study found no further

improvement after the initial 10-minute level of moderately intense physical

exercise; a mere 10 minutes of exercise improved the participants' overall

moods.

 

In the commentary " Exercise for Mood and Anxiety Disorders " appearing in The

Journal of Clinical Psychiatry (2007;68:669-676), experts further explore the

amount of exercise recommended for those suffering from depression. Stating that

depressed people tend to be sedentary and that sedentary Americans average

between 3,000 and 5,000 steps per day, they recommend increasing by 1,000 to

2,000 steps per week toward a goal of 8,000-10,000 steps per day. (To determine

one's routine number of steps per day, use a step counter, an affordable device

available at most sporting-goods stores.)

 

The Correlation Between Mood and Physical Exercise

The release of endorphins from the brain and into the bloodstream during

exercise is commonly known as one cause of mood elevation. Endorphins and other

chemicals released into the body during physical exercise - such as enkephalins

and serotonin - have an analgesic (pain killing) and mood-enhancing effect.

Enkephalins and endorphins are types of opioid peptides produced by the body,

which play an important role in motivation and emotion. Serotonin is a

neurotransmitter believed to play an important role in the regulation of anger.

In addition to depression, low levels of serotonin can be associated with

aggressive behavior, obsessive-compulsive behavior, migraines, anxiety

disorders, bipolar disorder and more.

 

Altering the mood is also psychological in nature, rather than solely

physiological. For example, when an exercise enthusiast masters a new skill or

improves an existing one, this person often feels a sense of achievement that is

likely to have a positive effect on his/her mood. Likewise, a sense of

achievement can be experienced by anyone embarking on a fitness program or

learning a new physical discipline. Setting a goal for improvement strengthens

one's level of confidence and builds enthusiasm as well as physical condition.

 

In addition, a Mayo Clinic article entitled " Depression and Anxiety: Exercise

Eases Symptoms, " states that during exercise participants are distracted,

shifting their attention away from unpleasant thoughts to more pleasing ones

such as something in their surroundings that they see or hear, such as music.

The article also explains that engaging in exercise programs with peers or

merely exchanging a friendly greeting during a walk in the neighborhood will

likely cause participants to feel more connected, thus improving mood and

alleviating depression born of isolation.

 

Exercise in Your Life

Since all forms of exercise have a beneficial effect on mood, it is wise to

choose an activity that fits your personality and physical abilities. If you are

a nature lover, walk or ride your bike in a beautiful area such as the

Metroparks. If you find solitude more appealing, try walking or jogging early in

the morning where you are more likely to be by yourself. Or, if you feel more

inspired by group exercise activities, find a group of others or a buddy with

whom to share your exercise routine.

 

Feel free to tailor your workouts to your personal needs and desires. For

example, commit to attending a yoga or tai chi class once a week, and walk

(briskly) or jog two or three days a week. Combining yoga with weights offers

flexibility and strength training in one setting. If you want to build muscle

mass and develop speed while reviving your optimism, perhaps sprints around the

high-school track would be right for you (remember to stretch first). It is

difficult to hold onto tension in spent muscles. Remember you do not have to

engage in a continuous 30-minute exercise to achieve the desired effect.

Purchase a step-counter, wear it for a few days and find ways to increase the

number of steps you take each day. For example, take the stairs when possible or

walk to the grocery store or other errands when you can.

 

Lastly, approaching an exercise program with a sense of play can help keep you

committed over the long haul. Set reasonable goals - without overwhelming

yourself - and stick with them. Whether engaging in aerobic exercise for the

sake of your cardiovascular system, learning Jujutso for self-empowerment or

releasing endorphins while stretching on the yoga mat, know that exercise helps

to elevate mood - and research proves it. You breathe more deeply, release

tension in your muscles, put things in perspective and reinforce the decision to

participate in life while chasing the blues away.

 

1Kessler RC, Chiu WT, Demler O, Walters EE. Prevalence, severity and comorbidity

of 12-month DSM-IV disorders in the National Comorbidity Survey Replication

(NCS-R). Archives of General Psychiatry, 2005 Jun; 62(6):617-27.

 

2Exercise Duration and Mood State: How Much is Enough to Feel Better? C.J.

Hansen, L.C. Stevens, R.J. Coast, Health Psychology, 2001, vol. 20, pp. 267-275.

 

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