How exercise keeps your brain vigorous and protects it from depression and anxiety

Like many other doctors, I found it simply my duty as a doctor to prescribe exercise to my patients—until a few years ago. That was because I wasn’t very vigorous myself. Over the years, as I began boxing and became more vigorous, I gained first-hand experience of the positive effects on my mind. I also began to research the effects of dance and movement therapy on trauma and anxiety in refugee children and learned a lot more about the neurobiology of exercise.

I am psychiatrist and neurobiologist studying the neurobiology of anxiety and how our interventions change the brain. I began to think of prescribing exercise as telling patients to take their “exercise pills.” Now, knowing how crucial exercise is, almost all of my patients commit to some level of exercise, and I’ve seen it pay off in several areas of their lives and livelihoods.

We’ve all heard the details about how exercise improves the musculoskeletal system, cardiovascular system, metabolism, and other aspects of health. What you may not know is how it happens in the brain.

Brain Biology and Growth

Regular exercise really changes the biology of the brainand it’s not just about “go for a walk and you’ll feel better.” Regular exercise, especially cardio, changes the brain. Contrary to what some may think, the brain is a very plastic organ. Every day, not only up-to-date neural connections are created, but also new cells are created in crucial areas of the brain. One of the key areas is hippocampuswhich is involved in learning, remembering and regulating negative emotions.

A particle called brain-derived neurotrophic factor helps the brain produce neurons, or brain cells. A variety of aerobic exercises and high-intensity interval training significantly increases BDNF levels. Animal studies show that these changes are epigenetic levelmeaning that these behaviors affect the way genes are expressed, leading to changes in neuronal connections and how they function.

Moderate exercise also seems to have anti-inflammatory effectregulating the immune system and excessive inflammation. This is crucial given the up-to-date insights that neuroscience is gaining into the potential the role of inflammation in anxiety and depression.

Finally, there is evidence that exercise has a positive effect on neurotransmitters – chemicals in the brain that send signals between neurons – dopamine and endorphins. Both of these chemicals are involved in positive mood and motivation.

Exercise improves clinical symptoms of anxiety and depression

Scientists have also examined the effects of exercise on measurable brain function and symptoms of depression and anxiety. Exercise improves memory functioncognitive performance and academic achievement. Research also suggests that regular exercise has moderate effect on depressive symptoms comparable even to psychotherapyIn case of anxiety disorders, this effect is mild to moderate in relieving symptoms of anxietyIn a study I conducted with others among refugee children, we found that reducing symptoms of anxiety and PTSD in children who participated in 8-12 weeks of dance movement therapy.

Exercise may even potentially desensitize people to the physical symptoms of anxiety. This is because the physical effects of exercise, especially high-intensity exercise, are similar to those of anxiety, including shortness of breath, palpitations, and chest tightness. In addition, by reducing the basal heart rate, exercise may lead to signaling a calmer internal physical environment to the brain.

It is crucial to note that most studies have examined the effects of exercise in isolation, not in conjunction with other effective clinical treatments for anxiety and depression, such as psychotherapy and medication. For the same reason, I do not suggest exercise as a replacement for imperative mental health care for depression or anxiety, but as part of it and for prevention.

There are other benefits beyond the neurobiological effects of exercise. Going for a walk increases your exposure to sunlight, fresh air, and nature. One of my patients befriended a neighbor on her regular walks, which led to regular taco Tuesdays with this up-to-date friend. I’ve made some great friends at my boxing gym who not only motivate me but also provide a great social support network. Someone might choose a dog as a running buddy, while another might meet a up-to-date person or enjoy the high energy of the gym. Exercise can also act as a mindfulness practice and a respite from common daily stressors, as well as our electronic devices and TV.

Exercise can also augment energy levels and physical fitness. improve self-image and self-esteem .

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Practical ways to cope with a busy life

So how do you find time to exercise, especially given the additional time demands of the pandemic and its restrictions, such as circumscribed access to gyms?

• Choose something you can love. Not all of us need to run on a treadmill (I actually hate it). What works for one person may not work for another. Try a variety of activities and see which ones you like better: running, walking, dancing, biking, kayaking, boxing, weights, swimming. You can even change some of them up or make seasonal changes to avoid boredom. It doesn’t even have to be called exercise. Anything that gets your heart pumping, even dancing to TV commercials or playing with your kids.

• Operate positive peer pressure to your advantage. I created a group message for a boxing gym because at 5:30 PM, after a busy day at the clinic, I can have trouble finding the motivation to go to the gym or do an online workout. It’s easier when friends message you that they’re going and keep you motivated. And even if you don’t feel comfortable going to the gym during the pandemic, you can still join a group workout online.

• Don’t make it all or nothing. It doesn’t have to be an hour-long drive to and from the gym or to the bike path for an hour-long workout versus sitting on the couch. I always tell my patients, “One more step is better than none, and three squats are better than no squats.” When you’re feeling less motivated or just starting out, just be kind to yourself. Do as much as you can. Three minutes of dancing to your favorite music still counts.

• Combine it with other activities: 15 minutes of walking while talking on the phone to a friend, even at home, is also physical activity.

• When you feel hesitant or unmotivated, ask yourself: “When was the last time I regretted doing something?”

• While it can assist, exercise isn’t the be-all and end-all of weight loss strategies; diet is. One enormous brownie can pack more calories than an hour of running. Don’t give up on exercise if you’re not losing weight. It still provides all the benefits we’ve talked about.

Even if you don’t feel anxious or depressed, still take exercise pills. Operate them to protect your brain.