The Connection Between Movement and Mood.

"Walking is the man's best medicine" - Hippocrates (460-377 B.C.)

The Weight of Mental Health Disorders

Mental health disorders are becoming increasingly prevalent, impacting individuals and society on a staggering scale. In 2019, nearly one in eight people worldwide-- about 970 million individuals-- were affected by a mental health disorder, with almost half the global population experiencing one at some point in their lives (Singh et al., 2023). Depression remains the leading cause of mental health-related disease, while anxiety disorders are the most common mental health diagnosis (Singh et al., 2023). Aside from the set of symptoms that we can formally diagnose, many more of us have experienced sub-clinical symptoms of anxiety and depression come and go through various periods of our lives. Think about those weeks at work with a major project deadline or a time of significant loss - sorry to bring you down there, but you get the point! We often have little control over when these events or situations will occur, leaving us feeling like helpless passengers on the roller coaster of our own emotions.

The COVID-19 pandemic amplified this psychological toll, with global prevalence rates of psychological distress soaring to 35-38% (Singh et al., 2023). Younger generations have seen a troubling rise in depression and anxiety rates as well, exacerbating an already significant burden (Schoch & Vancamport, 2021).

These disorders don't just impact mental well-being; they often come paired with physical comorbidities, resulting in life expectancies 15-20 years shorter than the general population (Schoch & Vancamport, 2021). Sedentary lifestyles, poor eating habits, and the side effects of psychotropic medications further compound the problem (Schoch & Vancamport, 2021). On a societal level, mental health disorders cost an estimated $2.5 trillion annually, projected to rise to $6 trillion by 2030 (Singh et al., 2023).

Sedentary Behavior: A Hidden Culprit

Modern lifestyles have drastically reduced our physical activity levels. From desk jobs to grocery delivery services, convenience often comes at the cost of movement. Sedentary behavior not only elevates the risk of physical ailments like cardiovascular disease but also poses significant threats to mental health. Research has shown that those with the highest levels of sedentary behavior are at 25% higher risk of depression (Stubbs & Rosenbaum, 2018). What I find even more alarming, highlighting the importance of this conversation, is that people with severe mental health disorders, such as depression, spend an average of 7.8 hours per day sedentary and are 50% less likely to meet physical activity guidelines than their peers (Schoch & Vancamport, 2021). If this sounds like a vicious cycle, that's because it is.

Even modest physical activity can mitigate these risks. Meeting the global recommendation of 150 minutes of moderate to vigorous weekly exercise could reduce chronic disease prevalence by 20-30% (Mahindru, Patil, & Agrawal, 2002). Alarmingly, prolonged sitting (more than six hours a day) is associated with a 34% higher risk of death compared to less sedentary counterparts (Otto, Jasper, & Smits, 2011). At this point, you're probably wishing you never even started this article. I don't blame you - as humans, we naturally avoid things that cause us feelings of discomfort. As much as I'd like to ignore these grim outcomes myself, this is the reality of our world, our lives, and our society. Fortunately, there is hope! Stay tuned, friends.

Exercise: A Preventative Powerhouse

Exercise is a game-changer for mental health, not just as a treatment - as you'll see soon - but as a preventative measure. Research indicates that individuals with higher physical activity levels are less likely to develop depression regardless of age, gender, or genetic predisposition (Schoch & Vancamport, 2021). Exercise enhances mood, boosts self-esteem, and alleviates stress, creating a natural defense against mental health disorders (Mahindru, Patil, & Agrawal, 2002). Why is this so important? Well, as we discussed above, we have very little control over when or how our lives may turn upside down. If we have already established strong movement habits, we have harnessed an invisible shield against intense shifts in our mood. In a sense, you can use exercise to play defense, preparing for the inevitable stressors of life before they are even here!

Tackling Depression and Anxiety

For Depression (or low mood): Regular physical activity can rival, or even surpass, traditional treatments like psychotherapy and medication in its effectiveness (Stubbs & Rosenbaum, 2018). Aerobic activities and strength training both show remarkable results in reducing depressive symptoms.

For instance:

High-intensity strength training (80% max load) has led to a 50% reduction in depressive symptoms in some participants (Stubbs & Rosenbaum, 2018).
Participants who were given an exercise treatment showed similar improvements in their depression compared to participants being treated with psychotherapy (Otto, Jasper, & Smits, 2011).
When compared to other modalities of exercise, such as aerobic, yoga, and mixed-mode, resistance exercise had the largest effects on depression (Singh et al., 2005).

The European Psychiatric Association highlights exercise as a key intervention for conditions like major depressive disorder (Schoch & Vancampfort, 2021). Unlike medications, which often come with side effects, exercise offers an empowering, holistic approach to mood regulation. Despite what you may be thinking, the benefits of exercise do not require intense effort, with similar outcomes seen in participants who exercised at even 40% of their estimated max potential (Stubbs & Rosenbaum, 2018).

For Anxiety (or elevated mood): Exercise’s impact on anxiety is equally compelling.

Studies show:

A single exercise session can reduce state anxiety by 7.7-15.4% (Stubbs & Rosenbaum, 2018).
Programs lasting up to 12 weeks with sessions over 30 minutes yield the most substantial results in anxiety reduction (Stubbs & Rosenbaum, 2018).
When comparing remission rates, researchers found the highest rates (60%) for participants who engaged in resistance training, compared to aerobic exercise (40%), and a control group (30%) (Stubbs & Rosenbaum, 2018).

Interestingly, both aerobic and nonaerobic exercises are proven effective, with yoga and mind-body practices demonstrating particular efficacy in reducing anxiety symptoms (Singh et al., 2023).

Beyond Mood: Additional Benefits of Exercise

The perks of physical activity extend far beyond mental health and we could talk so much more on this topic (stay tuned for future articles). Exercise enhances sleep quality, boosts cognitive function, and improves overall quality of life (Schoch & Vancampfort, 2021). On a global scale, reducing inactivity by just 10% could prevent over 500,000 deaths annually (Schoch & Vancampfort, 2021). If that's not reason enough to start making some small steps towards your health, I don't know what is!

Overcoming Barriers to Exercise

Despite its benefits, many struggle to adopt a regular exercise routine due to:

Lack of motivation or social support
Low self-confidence
Physical or psychological barriers, such as fatigue or stress
High exercise intensity which can trigger symptoms of panic (in individuals susceptible to anxiety/panic disorder)
Higher body weight
So many more...

Additionally, there is a clear disconnect between mental health professionals and exercise professionals. Often, mental health professionals operate under the belief system that exercise prescription should be left to exercise professionals (Schoch & Vancampfort, 2021). On the flip side, exercise professionals are taught to remain in their scope of practice, excluding any efforts to 'treat' a client's mood/ mental health, even on the off chance that they are educated on these subjects. This creates an unfortunate set of circumstances for the everyday consumer struggling with a very human condition, seeking a holistic path to feeling better.

Practical Recommendations

Finally, we have arrived at the part of this article where you finally get some tangible application to your own life. While I will offer you some practical steps, I cannot emphasize enough how individualized this is. Finding what works best for you may require some trial and error. However, there are some small steps we can all take to move in the right direction.

To harness the mental health benefits of exercise:

Start small: Gradually increase activity levels and prioritize enjoyable forms of exercise.
Incorporate movement: Add standing breaks during the day or opt for walking meetings.
Lean on support: Exercise with friends or family to enhance motivation.
Seek professional advice: Consult an appropriate provider for tailored exercise plans.

Both aerobic and strength training are effective for improving mental health, with moderate to high intensities yielding the best results. That being said, you are much more likely to stick to your plan and experience increased happiness when you are engaging in exercise you truly enjoy. Take some time to explore new ways of moving your body - after all, there's no wrong way to exercise!

A Call to Action

Exercise is not a mere “complimentary” approach but a cornerstone of mental health care. By embracing movement, we can combat the rising tide of mental health disorders and elevate our collective well-being. So, let’s take a step—literally—toward a healthier mind and body.

For a list of resources used in this article, please reach out via email: catedoyon@elevationfitnesshhc.com