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by Nikki Schwartz, MSW, MA, CNC

The health benefits of exercise have been well established. It’s common knowledge that regular exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. What you may not know is that there is a growing body of research that demonstrates that exercise can be just as powerful for mood- and cognitive-related problems as physical ailments. Recent research has proven that exercise can be the best defense against everything from mood disorders to ADHD, addiction, menopause and Alzheimer’s.

In a study described by John J. Ratey in Spark: The Revolutionary New Science of Exercise and the Brain, aerobic exercise was shown to be as effective as antidepressants. In addition to helping with existing symptoms, exercise has also been shown to help prevent mood- and cognitive-related symptoms and conditions from coming back. Regular exercise improves brain function over the long term, and also improves one’s ability to handle stress.

Exercise and physiology: How exercise helps with mood, cognition and stress.

• Releases feel-good brain chemicals. Exercise increases levels of certain chemicals in the brain called neurotransmitters, including serotonin, norepinephrine and dopamine. These neurotransmitters play a major role in our thoughts, emotions, and motivation.
• Strengthens the brain. The brain responds to stimuli just like muscles do. It grows and strengthens with use and withers without use. Regular exercise will increase blood flow to the brain, which plays a part in strengthening its ability to function optimally.
• Helps modulate the stress response. Exercise reduces immune system chemicals that are released when we are under stress. Regular exercise will not only help you deal with current stress, but it will protect you against compromised physiological states that can make you more vulnerable to future stress.

Exercise and psychology: How exercise promotes emotional and psychological well-being.

• Gain confidence and a sense of control. Having a sense of control over your mood, stress level, and health is a key factor in health and healing. Meeting exercise goals, even small ones, can boost your self-confidence, which leads to increased motivation. Increased motivation will set you up psychologically for engaging in more exercise.
• Promotes social interaction. Exercise may give you the chance to meet or socialize with others. Social connection has been proven to lead to better health outcomes. Exercising with another person, or people kills two birds with one stone. Even just exchanging a friendly smile as you walk around your neighborhood can help your mood.
• Cope in a healthy way. Doing something positive to manage your mood is a healthy coping strategy. People often engage in behaviors to make them feel better now that do not serve them in the long run. These include drinking, drug use, over-eating, or even self-medicating by watching too much TV. Instead of trying to eliminate these behaviors, add some exercise into your life first. You might be surprised how easily the other behaviors fall by the wayside.

In today’s technologically driven world it is easy to forget that humans were born to move. The relationship between movement, cognition, and mood is hardwired into our brain. Just as we need to eat and sleep to function we also need to move in order to maintain not only physical, but also emotional and psychological health. The word “exercise” may make you think of running laps around the gym or lifting weights. However exercise can come in many forms including gardening, washing your car, or walking around the block. Anything that gets you up and moving is exercise that can help improve your mood, and will put you on the path to being a happier and healthier person.

Nikki Schwartz is an integrative wellness practitioner specializing in behavioral health. She founded Whole Health Consulting in order to help clients achieve life-long health and happiness through individually tailored programs. Her personalized approach to client well-being is complemented by her renowned integrative technique. Drawing upon a unique breadth of experience and qualifications, she effectively balances modalities from across the spectrum of professional health fields. Nikki uses a combination of positive psychology, nutrition, stress management, coaching, and education to help clients with issues including: depression, anxiety, weight management, stress and insomnia. Contact her at Nikki.Schwartz@bmfit.com