Exercise is medicine for the mind: How movement takes care of your mind

“Movement is medicine” is true also for mental wellbeing. Exercise is one of the most efficient ways to maintain and improve both physical and mental wellbeing. It not only strengthens your body and improves your physical condition; it also clears your mind and adds joy into your everyday life.

According to international research reviews, exercise is very beneficial in improving symptoms of depression, anxiety and stress in the adult population. This is why it should have a key role in managing depression, anxiety and psychological stress.

How could we make exercise a part of a busy life? For many, performance-oriented thinking can become a hinder when they want to start exercising. Would it help if we reassessed the concept of exercise?

Exercise, i.e., movement is any kind of movement of the body that increases the consumption of energy when compared to a state of rest. When you think about it like this, movement does not need to be particularly demanding. So, let’s talk about movement instead – from one place to another or even without moving anywhere.

Any kind of movement helps – select the most suitable form to you

All forms of movement are efficient in terms of mental wellbeing, no matter if it is stretching, strength training, dance, aerobic exercise, yoga or gardening. The most important thing is to select a form of movement you enjoy and that makes you feel good – at least afterwards.

Studies have found some differences between various forms of exercise. For example, yoga may be slightly more efficient in reducing anxiety in older adults, while strength training is more beneficial to young people and, in particular, young men.

Intensive or calm exercise? How intensity impacts the mind

Even though all movement is good for you, studies say that more intensive exercise seems to improve your mood more than very low-impact movement. In other words, being out of breath and sweating is good for you.

This may explain why intensive exercise can momentarily calm the mind, for example, during a burst of anger or bout of depression. You can do this by, for example, walking up a flight of stairs quickly or walking uphill so that you feel out of breath.

Studies have shown that exercise can alleviate depression in many ways: it increases the production of growth factors, improves serotonin levels, balances the regulation of the brain and hormonal function as well as reduces low-grade inflammation in the body. This is why low-impact exercise alone is not necessarily enough to significantly improve symptoms of depression and anxiety. Thus, studies support the health recommendations that encourage you to exercise in a variety of ways to promote your health.

However, it is also important to listen to your body. If you are already tired, intense exercise may make you more exhausted and lead to excessive strain.

Consistency is the key to success – flexibility is equally important

Regular exercise is like medicine: the best way to see results is with continuous use. When you exercise regularly, the mechanisms that have a positive impact on your mind can keep going.

It is normal for initial enthusiasm to dwindle over time. How could we avoid this? The duration of exercise should be appealing: if the idea of spending an hour outside does not appeal to you, set yourself a shorter goal. Spending just ten minutes outside is better than nothing. Variation can also bring new energy into your exercise routine. When one form of exercise starts to feel monotonous, it is a good idea to try something new and different to keep exercise interesting.

Even though consistency is key, flexibility is just as important. It is important to listen to your body – sometimes, a lighter workout day or a full day off may be just what you need to recover and recharge.

Exercise also has a strong social aspect. Exercising together with friends or family can strengthen relationships and make exercise more fun. Group exercise, ball games or a walk in nature are great ways to combine social interaction and the joy of exercise.

Exercise is an investment into your wellbeing – find your own path

Keep in mind that exercise is an investment into your wellbeing. It does not have to be an achievement – it should be a pleasure. When exercise brings you pleasure, you want to do it again and again. By finding a form of exercise you enjoy, be it yoga, dancing or walking in the forest, exercise can become part of your daily life – not a mandatory chore, but one of the highlights of your day.

The Digiterveys® programme offers solutions for utilising exercise to support the wellbeing of the mind as well as measures to guide yourself towards comprehensive wellbeing.