Research has shown physical movement to be a powerful tool in alleviating symptoms of depression and anxiety, as well as enhancing our overall sense of well-being. As we enter the sunshine and blue skies of Hot Texan Summer (TM), it is helpful to remember the beneficial effects of movement on our mental health and the importance of incorporating physical activity into our daily lives.
Over the years, a growing body of research has shed light on the positive impact of physical activity on individuals experiencing depression and anxiety. These studies highlight several key findings:
Release of Mood-Boosting Chemicals. Engaging in regular physical activity triggers the release of endorphins, neurotransmitters that act as natural painkillers and mood elevators. Endorphins induce feelings of happiness and well-being, counteracting negative emotions. This chemical boost can significantly improve mood and reduce symptoms of anxiety.
Neurogenesis and Neuroplasticity. Movement has been shown to promote neurogenesis (the formation of new neurons) and enhance neuroplasticity (the brain's ability to reorganize and adapt). These processes play a vital role in improving cognitive function, memory, and learning abilities. By stimulating the growth and connectivity of brain cells, physical activity helps create a healthier neural network that supports mental well-being. Studies indicate that regular exercise may even significantly reduce the risk of developing dementia.
Stress Reduction and Anxiety Management. Movement acts as a natural stress reliever by reducing the levels of stress hormones such as cortisol and promoting relaxation. Regular activity can also help manage anxiety symptoms, which often coexist with depression. Engaging in activities like walking, jogging, yoga, or swimming can provide a much-needed respite from daily stressors, promote a sense of calm and mental clarity, and improve sleep.
Social Interaction and Support. Participating in group activities or team sports provides an opportunity for social interaction and support. Engaging in activity with others can foster a sense of belonging and community, creating a supportive environment that combats loneliness and enhances our sense of well-being.
Physical activity can be a powerful a complementary tool alongside professional treatment for depression and anxiety. A recent meta-analysis published in JAMA Psychiatry, found that relatively small doses of even moderate physical activity (2 hours per week) were associated with substantially lower risks of depression. (Dr. Roger Seheult examines this and another recent study exploring depressive symptoms and sedentary behavior in adolescence in the video linked below.)
Physical activity can be a powerful a complementary tool alongside professional treatment for depression and anxiety. A recent meta-analysis published in JAMA Psychiatry, found that relatively small doses of even moderate physical activity (just 2 total hours per week) were associated with substantially lower risks of depression. (Dr. Roger Seheult examines this and another recent study exploring depressive symptoms and sedentary behavior in adolescence in the video linked below.)
If you are looking to enjoy these benefits by adding more movement into your life, here are some helpful tips:
Find or Rediscover the Joy of Movement. Experiment with different forms of movement until you find activities that you enjoy. Whether it's walking through the neighborhood, learning a TikTok dance, hiking with friends, hula-hooping, kayaking, or playing pickleball, choosing activities you genuinely enjoy will increase the likelihood of incorporating them into your regular routine.
Seek Support and Connection. Consider involving a friend or family member, or joining a club, exercise group or class to provide support and accountability. Sharing activity with others can make it more enjoyable, which will help you want to return to it regularly.
Movement can be a powerful ally in supporting our mental health and overall well-being. By engaging in physical activity, we tap into natural mood-boosting chemicals, promote brain health, and cultivate social connections. Embracing joyful movement as part of our daily life empowers us to take an active role in our mental health, helping us on the path towards a healthier, happier life.
Now, please excuse me as I take my not-so-stupid walk. (I hope to see you out there.)
Take a moment to check out the newly added Resources page (under the Patient tab). There you will find links and information on recommended books (for adults, adolescents, and children), local and national organizations that support mental health, and emergency and crisis numbers.
Brené Brown is a wonderfully authentic and moving researcher/storyteller. Her new book, Rising Strong, explores how we find the inner courage and compassion to rise up again when we have fallen. We all fall. The secret is in rising up again. And in the realization that in doing so we are not alone.
Dr. Brené Brown is a professor at the University of Houston Graduate College of Social Work, and a researcher who has spent years studying, writing, and speaking about vulnerability, courage, worthiness, and shame. The video below of her 2010 TEDx Houston talk, The Power of Vulnerability, is one of the top five most viewed TED talks in the world, with over 19 million viewers. If you haven't seen it, or haven't seen it lately, it may be the most inspiring and best spent 20 minutes of your day.
Brené's latest book, Rising Strong, is scheduled for release this week. In describing Rising Strong, she writes, “If we are brave enough, often enough, we will fall. This is a book about what it takes to get back up.”
Traumatic Brain Injury (TBI) and concussions have increasingly made headlines, particularly in the context of sports-related injury. An increasing number of hospitals and outpatient clinics have opened units dedicated to improving diagnosis and rehabilitation for TBI patients. As we work to advance research and treatment, it is important to recognize the real people behind the statistics and brain imaging, to understand how these devastating losses impact their everyday lives.
Artificial Intelligence professor Dr. Clark Elliott suffered what was initially thought to be a mild-traumatic brain injury when his car was rear-ended in 1999, an accident he walked away from. However, in the weeks, months, and years that followed, Dr. Elliott suffered a constellation of cognitive and emotional symptoms resulting from that TBI that threatened his family life and once promising career.
Dr. Elliott's new book, The Ghost in My Brain: How a Concussion Stole My Life and How the New Science of Brain Plasticity Helped Me Get It Back, describes in unblinking detail the often confusing changes that took place in his ability to think and function following the accident. Importantly, the story goes on to examine emerging research in neuroplasticity, the amazing ways in which the brain heals itself, and the innovative behavioral optometry treatment that Dr. Elliott credits for bringing him back to himself. It is a remarkable story, and well worth the read for those who have suffered TBIs, as well as for those who love and treat them.
Click here to learn more about Dr. Elliott's book and experiences.
Click here to listen to an insightful interview with Dr. Elliott by KERA's Kris Boyd.
About the Author
Clinical psychologist Dr. Kristy Novinski contributes insights, book and film reviews, discussions of pop culture, and exploration of news and research in the field of psychology.
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