This article refers to the feel-good experience of exercise. Running initiates all types of mechanisms and responses from the brain.
According to Beyond Blue (2019), 30 minutes of vigorous exercise a day promotes the release of "feel-good" chemicals in your brain.
This is because physical activity and exercise directly affect the brain.
Exercise increases blood circulation and promotes the production of Brain Derived Neurotrophic Factor (BDNF); a protein found in the brain that helps with thinking, memory, and learning.
Exercise is associated with the release of our internal, organic opiates, endorphins, that improve mood and provide feelings of well-being.
Exercise increases the release of our happy hormones; dopamine, serotonin, and noradrenaline (Thompson et al. 2015).
You basically can’t stay sad or worry when you’re exercising.
None of this is new information. For at least two decades now, scientific evidence confirms physical activity, regardless of the type, has an antidepressant effect, especially for mild to moderate depression. A couple of recent study examples for those who like the facts with the links listed below are:
*Hyde et al. (2011) found participants reported increased feelings of energy, vigor and joy in exercise intervention programs lasting 4–32 weeks.
*Blumenthal et al. (2012) found the effectiveness of physical activity achieved results comparable to antidepressants.
*Schuch et al. (2016) meta-analysis examined 25 studies with 1487 adults with depression, providing a clear statement for the anti-depressive effect of movement.
But how does it work?
Besides the physiological response to exercise and the production of feel-good hormones, there is also a cognitive response. There’s something about being focused on the task at hand that can slow down thoughts and provide clarity in the moment. Exercise could be considered a goal-striving activity. Being set a task and achieving that task provides self-efficacy and higher self-esteem, both essential factors for general psychological well-being.
Albert Bandura, the originator of the social cognitive theory, proposed that self-efficacy affects every area of human endeavor.
Self-efficacy can be described as having power over your own situation, being in control and being able to affect your own situation.
Self-efficacy is believing in your own ability to cope with new or difficult situations.
Self-efficacy has proven to be an important influencing factor for the start and maintenance of an exercise program.
While many studies suggest no particular sport or activity seems to be better than any other, vigorous exercise seems to be more effective for depressive symptoms with running shown to increase short and long term physical and psychological well-being (Fluck & Dugosch 2018).
Last year the London based charity, “A Mile in Her Shoes” initiated volunteer-led running groups for women defined as, or at risk of homelessness. The charity provided running clothes, shoes and healthy snacks in order to remove any barriers to joining the running group. The focus was on fun and social connection with the goal to increase individual levels of physical activity for women in stressed living circumstances predisposed to poorer physical and mental health. In post-run interviews some women commented on how self-conscious they felt at first, some felt they wouldn’t be able to run.
Other feedback comments from the program were…
“I felt quite amazed that I’d done it… I can’t believe I did that …”
“I saw this advertised and just thought ‘why not give it a go? If I don’t like it I don’t have to go again’, and here I am, a year later.”
“I was happy to join them because I don’t sleep the whole night, and then feel relaxed when I join the classes But it’s not easy.”
“When I first came, I remember the next day I felt like I could hardly move (laughs) but then the more I come the more I find it easier…”
(Dawes et al. 2019)
If you haven't tried running, give it go.
Regular gym shoes or even barefoot is fine at the beach or on the grass.
Warm-up first with some leg swings, butt kicks, high knee steps, some lunges or skips.
Don't go far or for long at first.
See and feel how you feel. Breathe, smile.
REFERENCES
doi.org/10.1016/j.jpsychires.2016.02.023
doi:10.1007/s11553-017-0594-1
doi:10.4088/pcc.v06n0301
doi:10.1186/s12889-017-4620-1
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