Effects of physical activity on the mind
Regular physical activity also results in positive changes in the nervous system. It helps to relieve stress and mental tension, which results in an improved mood. It is conducive to working on oneself and supports the control of emotions, which makes it easier to maintain emotional balance. The psychological mechanism behind the distraction hypothesis says that by focusing attention on exercise, it is also diverted from unpleasant stimuli or pain, which affects well-being and mental condition. The phenomenon of feeling detached from problems during training is the result of a decrease in the activity of the prefrontal cortex.
Sport and the nervous system
At the neuronal level, it triggers the production of neurotransmitters such as dopamine, serotonin, and norepinephrine, resulting in the brain’s ability for neurogenesis and neuroplasticity. The very production of dopamine and serotonin during exercise „condemns” us to feel better. After training, endorphins, the so-called happiness hormones, are released. In addition, when taken systematically, it causes a kind of „hardening” in the hypothalamic-pituitary-adrenal axis system, which reduces the amount of cortisol (stress hormone), which increases the body’s resistance to stressful situations. The opioid and cannabinoid systems, as well as the reward system, which contributes to the continuation of the reward system, are also activated. The effect of exercise on the brain can be seen in the effect on increasing the production of gamma-aminobutyric acid, which inhibits excessive brain activity and allows us to relax, and after all, without relaxation there is no way to maintain mental balance.
Scientists (2004) report that physical exercise reduces tension, headaches, minimizes the feeling of anxiety and related somatic symptoms, while at the same time causing an increase in energy levels. Systematic physical activity can also improve one’s self-image, for example through changes in appearance, weight or fitness, which increases the components of self-esteem. Regular exercise gives us a sense of control over our body and strengthens our sense of self-efficacy. Building agency is especially important in the case of people suffering from depression. It may turn out that after some time it will be transferred to other areas of operation. It improves mental resilience, teaches you how to overcome your limitations and helps to relieve tension. People who exercise are more likely to describe themselves as more energized, happier, more joyful, and calm compared to non-exercisers.
Physical activity and mental health problems
What about people whose mental health is not in the best shape? In such a situation, motivating yourself to exercise is much more challenging, but it is worth taking a look at what the research says about it. Stress, which is the cause of many diseases and disorders, was addressed by Hansen, Blangsted, Hansen, Søgaard and Sjøgard (2010) in their research on Danish white-collar workers. They showed a link between physical activity in leisure time and lower levels of perceived stress. The same conclusions were reached by Jonsdottir, Rödjer, Hadzibajramovic, Börjesson, and Ahlborg in a study of more than 3,000 health and insurance workers in Sweden.
On the basis of comparative analyses, they came to the conclusion that physically active people were less likely to report high levels of stress and burnout compared to inactive people. Sport helps in reducing the level of anxiety in people suffering from disorders related to it. Herring, Jacob, Suveg, and O’Connor (2011) investigated their effects on the treatment of generalized anxiety during six weeks of strength and aerobic exercise. They proved a significant reduction in anxiety, depression, fatigue, tension, irritability, and an increase in vigor in the subjects. Other studies conducted by Dutch researchers on a sample of over 7,000 people show that the course of mental disorders, especially anxiety, was less severe in the more active group. Prospective analyses show that exercise lowers the risk of disorders over a period of three consecutive years. Workouts can also be used to treat obsessive-compulsive disorder. A six-week aerobic exercise program that was the brainchild of Lancer, Motta, and Lancer showed that after that time, 11 patients with the disorder had a marked decrease in symptom severity. This effect persisted for a month after the program ended. Regular physical activity is used in the treatment of mental disorders, of course, in tandem with psychotherapy and pharmacology, which are the most important. The well-known saying that movement is health is therefore supported by empirical research. Of course, it should be remembered that when taken in excess, it can lead to unpleasant consequences – a decrease in emotional mood or addiction to exercise. The importance of movement in human life is emphasized by the guidelines developed by the World Health Organization.
In 2002, it was recommended that every healthy adult engage in moderate physical activity for a minimum of 30 minutes a day for 5 days a week or a very intense 20 minutes 3 times a week. In addition, European Union member states draw up plans and guidelines to help governments and private entities promote awareness of the benefits of systematic exercise and changes in unhealthy habits. Arden (2017) cites physical activity as one of the factors influencing brain health and longevity. This is followed by social support, lifelong education, healthy diet and sleep. Our body, emotions and mind are intimately connected and influence each other. It’s worth remembering, our body is us.