Physical Activity & Your Mental Health

Human Beings being physically active can be traced back to ancient times, where the Indus Valley civilisation created the foundation of modern yoga in approximately 3000 B.C. during the early Bronze Age. The benefits of physical activity in modern times are well known and include improvements in physical strength, endurance, bone mineral density, and neuromusculoskeletal fitness, all of which contribute to a functional and independent existence. Additionally, there is an increasing amount of evidence documenting the beneficial impacts of physical activity on mental health. 

Effects of physical activity on mental health 

Generally, exercise enhances mood and self-esteem while decreasing stress tendencies. Studies show that people who exercise regularly have a better frame of mind. Additionally, research has shown better outcomes for mental diseases with physical activity. 

Human beings produce more of these two neurochemicals when they engage in physical activity. When people exercise, the body produces opioids and endocannabinoids that are linked to pleasure, anxiolytic effects, sleepiness, and reduced pain sensitivity. It has also been shown that exercise can improve attention, focus, memory, cognition, language fluency, and decision-making for up to two hours.

The effects of yoga on Mental Health

Mind-body approaches have been the subject of a lot of studies, and some of the findings suggest that activities such as yoga may aid with mental health issues such as anxiety and neurosis. Due to its beneficial effects on the mind-body connection, yoga is used as a treatment for a wide range of conditions. Possible therapeutic benefits of yoga include the activation of antagonistic neuromuscular systems, stimulation of the limbic system, and a reduction in sympathetic tone.

Anxiety and depression sufferers might benefit from practising yoga. Meditation and other forms of focused mental practice may set off a physiological reaction known as the relaxation response.

According to anatomical evidence, meditation has been shown to have far-reaching physiological effects, including changes in attention and autonomic nervous system stimulation.

Left anterior brain activity, which is associated with happiness, has been shown to rise considerably during meditation. 

Physical activity and schizophrenia

Schizophrenia is a debilitating mental disorder that often manifests in one's early years of productive life (late second decade). Remission of this disorder occurs in just a small fraction of cases. More than 60% will have relapses, and they might occur with or without noticeable deficits. Apart from delusions, hallucinations, and formal thought disorders, many patients exhibit cognitive deficits that emerge in the early stages of the disease and do not respond adequately to therapy [21].

Treatment for schizophrenia is challenging to master. Extrapyramidal side effects are a problem with first-generation antipsychotic drugs. Obesity and dyslipidemia have been related to second-generation drugs, which may cause or exacerbate these conditions. The majority of patients do not achieve complete remission, and many do not even experience satisfactory symptom relief. Even though certain antipsychotic medications may alleviate or even exacerbate negative and cognitive symptoms, these responses are far less common.

This means that patients with schizophrenia may benefit from cognitive rehabilitation.

Because of their illness or a negative reaction to their medicine, they may also have depressive symptoms. This would make their condition even more disabling. Many patients also deal with clinical and emotional complications. Tardive extrapyramidal illnesses, metabolic syndromes, defect states, and attempted suicide are all in this category. Patient compliance with treatment plans is often poor. The caregivers take on a lot of stress and often get exhausted as a result.

Physical activity and alcohol use 

Substance abuse, namely alcohol abuse, may have devastating effects on a person's mental and physical health. Tolerance and an inability to control drinking are some hallmarks of alcoholism.

Research shows that physical activity is an effective supplement in the fight against alcohol use disorder.

In addition to perhaps acting centrally on the neurotransmitter systems, physical exercise may mitigate the deleterious health consequences of drinking. 

Physical exercise and yoga may help in the management of cravings for substances when other forms of therapy, such as counselling or medication for craving management, are not feasible or acceptable. However, the patient must take an active role in physical activity-based therapies rather than passively accept the process as it is, which is in stark contrast to the approach used by conventional medicine. Since most substance use patients lack motivation and commitment to change, it is recommended that physical activity-based therapies be supplemented with therapies focusing on motivation to change to maximise therapeutic outcomes

Physical activity in depressive and anxiety disorders

Depression is the leading cause of disability worldwide and is a major contributor to the global burden of disease. For those with less severe forms of mental illness, such as depression and anxiety, regular physical exercise may be a crucial part of their treatment and management. Exercise and physical activity might improve depressive symptoms in a way that is comparable to, if not more effective than, traditional antidepressants. Endorphins, like opiates, are opioid polypeptide compounds produced by the hypothalamus-pituitary system in vertebrates in response to extreme physical exertion, emotional arousal, or physical pain. The opioid system may mediate analgesia, social bonding, and depression due to the link between b-endorphins and depressive symptoms.

Physical activity and exercise have been shown to improve depressive symptoms and overall mood in people of all ages, including children and adolescents. Research has revealed that physical exercise is more effective than a control group and is a viable remedy for depression.

Most forms of yoga that start with a focus on breathing exercises, self-awareness, and relaxation techniques have a positive effect on depression and well-being.

Mathew Gaynor ~ Psychologist

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