Mind/Body Benefits of Exercise

By Paul Salmon, Ph.D., M.S

Evidence continues to accumulate in a systematic way that even modest levels of physical activity pay protective benefits related to both physical and psychological well-being. For example, a recently published study in the journal Medicine and Science in Sports and Exercise (MSSE) reported that physical activity level was inversely related to depression symptoms and positively associated with psychological well-being. Data were based on a sample of more than 6500 men and women involved in a longitudinal study concerning exercise and mental health. Despite some limitations, this study is one of the largest of its type conducted to date and offers promising evidence that physical activity may help modulate negative psychological states.

What are some ways to account for this effect? In the case of physical well-being, the answer is pretty straightforward: Regular, systematic activity improves cardiovascular functioning and increase strength by stimulating and overloading vascular and muscular systems, forcing them to respond in positive ways. As far as psychological benefits of exercise, the answer is not so straightforward.

Most everyone reports ‘feeling better' after an exercise session. How do we account for this? Certainly, physiological factors play a role. Metabolism increases with exercise, speeding up basic physiological processes that regulate attention and energy level. Cardiovascular circulation certainly increases, pumping more blood throughout the body and to exercising muscles. Exercise triggers release of stress hormones – epinephrine, norepinephrine, and cortisol – which heighten energy and alertness, akin to the well-known ‘fight or flight' reaction. Breathing rate increases, as do sweat gland activity and muscle tone. The overall effect is very similar to that of taking stimulants, which boost metabolism and speed up physiological processes.

But how does increased metabolic activity contribute to how we feel during and after exercise? One popular explanation has been that this effect carries over to brain blood circulation, perhaps improving cognitive efficiency and somehow stimulating positive moods. However, the jury is still out on this theory. Somewhat more promising lines of research suggest that neurotransmitter substances in brain reward and pleasure centers may be activated by exercise, or that neuroendocrine activity may altered in ways that help regulate emotional reactivity.

As compelling as these factors may be, we now know that there are other, more cognitive, factors that help account for the boost in mood that many people experience following even a single session of exercise – even patients being treated for clinically significant depression, according to another recent study published in MSSE. What are some factors that may contribute to this effect?

For one thing, physical activity is perceived in our culture as a healthy and good thing to do, so naturally this generates positive expectations. If you expect to feel better as a result of exercise, you probably will feel better. For another, doing practically anything of perceived value boosts self-esteem and feelings of well-being. If you are able to establish a regular activity program and stick with it, you are likely to feel good about yourself for sustaining the motivation and following through. Regardless of how intense your workout or the level of cardiovascular fitness that results, the fact that you persist in being active can boost self-esteem. Third, most forms of physical activity and exercise take place in a social setting, or at least increase the potential for social contact, which strongly affects psychological well-being.

To summarize, being physically active offers a range of physical and psychological benefits. Working out doesn't just improve endurance and build muscle; it can change how we feel about ourselves in very positive ways.

Paul Salmon, Ph.D., M.S., is an Associate Professor of Psychology at UofL, an ACSM-certified Health Fitness Instructor, an RYT/200-certified Yoga Instructor, and a member of KHF's Advisory Board. He specializes in clinical research on exercise and meditation as complementary forms of healthcare.