Studies show that movement can have a profound impact on how we regulate our moods and manage stress.
The most well-known outcome of exercise comes from the release of neurotransmitters (NTM) in the brain during and post-exercise. These NTM's are messengers in the brain that are commonly known as endorphins. These are the little bitty messengers that create that feeling of "happy". This endorphin rush is usually felt somewhere amid exercise, and most notably post-exercise. I notice this effect acutely when running long distances. Typically at the 10+ mile mark, I start to experience an uplift in mood, and an almost "giddiness", as if I'm excited about everything. The two main neurotransmitters we can thank for this feeling are dopamine and serotonin.
Exercise long term helps to improve mental health most notably by decreasing cortisol levels, which has a bad rap for being the "stress" hormone. Although cortisol is a normal hormone that is mandatory for existence, it high levels can lead to negative impacts on our body's ability to regulate itself. Exercise helps to moderate cortisol, improving mood and stress long term.
My stance is that no form of exercise is better than the other when it comes to the impact it can have on mental health. What is most important for me when working with routine non-athlete patients is that they find an exercise modality that they enjoy. Once we find something that's fun for the client to do, that habit becomes more easily reinforced, leading to better long-term adherence and better mental and physical outcomes. So I don't believe any one exercise is better than another for increasing mood and managing stress as long as we ask ourselves: "What's the best exercise for the client/patient? One they can do multiple times throughout the week at their current level."
Mood regulation is accomplished through the management of mental focus and hormone regulation. Other than the effect on serotonin (that feel-good neurotransmitter), mood is also regulated by where our current mental focus is. By exercising, we focus all mental processing on the current task at hand, which could be swinging a kettlebell, running a 5K, or deadlifting 405lbs for triples. When we place our mental focus on the physical exertion at hand, our processing shifts away from whatever is weighing on our mind, causing stress whether it's that big deadline at work or the fact that our 2 year old just broke her arm. Once the exercise is complete, and our focus shifts back to that problem set, we've had 30+ minutes to calm, decompress, and look at that problem with a slightly calmer mindset, therefore regulating our moods and stress.
Looking to improve your mood without running a half marathon, or attending the local CrossFit gym? Steady-state low-impact exercise is just as good as the more demanding sports, and has the added benefit of getting you outside, exposing you to sunlight to help with Vitamin D levels, fresh air, and allowing you to shift focus from whatever is bothering you, to what matters most, being in a good headspace knowing your prioritizing your health. Here are some ideas:
-30 minute walk outside
-Go for a bike ride
-Go for a hike at your local city, state, or national park
-Yard work/chores around your house or property
If at this point you're already coming up with reasons (excuses) as to why you don't have time to do these things, or won't be able to, just recognize that this is natural, and overcoming these thoughts is one of the most important steps in altering your physical and mental health long term. Try and overcome that excuse, make the workout happen, and then positively reinforce yourself for doing the work. Each day we make it happen is another day we prioritize your health and well-being.
Another good option is high-intensity interval training (HIIT) which consists of alternating between a few different exercises for short amounts of time. My favorite protocol is 50 seconds of work, and then 10 seconds of rest for 10 rounds. I like to cycle between cardiovascular moves and lifts to ensure I'm breaking a sweat, breathing hard, and feeling strong. Try this workout:
Set a timer for 50 seconds on, and 10 seconds off, cycling through these 3 exercises.
Exercise 1: single under-jump rope
Exercise 2: kettlebell swing
Exercise 3: Rower
These workouts are simple, burn between 50-100 calories in 10 minutes depending on how hard you go, and leave your mood improved post-workout.
Exercise is for everyone, and there's a way for all of us to train. Improve your mood, and feel strong.
Move well, feel better.