{"id":13774,"date":"2020-08-13T12:56:25","date_gmt":"2020-08-13T16:56:25","guid":{"rendered":"https:\/\/www.getmaple.ca\/?p=13774"},"modified":"2025-01-15T14:11:33","modified_gmt":"2025-01-15T19:11:33","slug":"the-mental-health-benefits-of-exercise-and-running","status":"publish","type":"post","link":"https:\/\/www.getmaple.ca\/blog\/the-mental-health-benefits-of-exercise-and-running\/","title":{"rendered":"The mental health benefits of exercise and running"},"content":{"rendered":"
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If you\u2019re a runner, you\u2019ve probably heard of the term \u201crunner\u2019s high.\u201d It\u2019s the sought-after feeling after a challenging run. When it happens, a runner feels less physical pain and stress along with a sense of euphoria.\u00a0<\/span><\/p>\n

If you\u2019ve ever questioned whether runner\u2019s high is real \u2014 the short answer is yes. But, you don\u2019t have to be a competitive runner to get positive mental effects. There\u2019s science to back the idea that even light <\/a><\/span>exercise can improve mental health and relieve stress.<\/span>\u00a0<\/span><\/p>\n

Fitness and mental health<\/span> have a cause and effect relationship. When you exercise regularly, it improves your mental wellbeing. The <\/span>emotional benefits of running<\/span> include anxiety and depression relief, and improved self-esteem.\u00a0<\/span><\/p>\n

Conversely, when you don\u2019t get enough exercise, it damages more than your physical body. <\/span>A sedentary lifestyle contributes to decline in mental function<\/a>, and the development of Alzheimer\u2019s.<\/span>
\n<\/span>
\n<\/span>The <\/span>mental health benefits of running<\/span> are connected to how exercise impacts the brain itself. <\/span>Aerobic exercise<\/span><\/a> like running, cycling, or swimming increases blood flow to the brain and the <\/span>firing of neurotransmitters.<\/span><\/a> This combination starts to <\/span>rewire the physical structure<\/a> of the brain.<\/span> This leads to new connections between nerve cells, helping\u00a0 keep your memory sharp.<\/span><\/p>\n

Any time you can dedicate to physical fitness is great. To see the best results when it comes to the <\/span>mental benefit of physical activity,<\/span> try building up a routine. <\/span>S<\/span>tudies show that exercise 3-5 times per week<\/a><\/span> is enough to bring about positive mental effects.\u00a0<\/span><\/p>\n

Exercise kick-starts lots of processes in your body<\/span>. Many of them keep depression and<\/span> other mental illnesses at bay. Here\u2019s a look at ways <\/span>running benefits the brain.<\/span><\/p>\n

Stress reduction<\/h2>\n

The <\/span>emotional benefits of running, <\/span>like stress reduction, are caused by a flood of endorphins. These naturally occurring chemicals release from your brain\u2019s pituitary gland when you exercise. They help you feel calm and reduce pain.They also play a major role in the feeling of euphoria during runner\u2019s high.<\/span><\/p>\n

Your body releases endorphins as a reaction to stress. When you\u2019re testing your physical endurance during a run, your heart rate increases and your blood is pumping. These signals tell your brain that your body is under stress, and it releases endorphins to help. <\/span>Endorphins also trigger an increase in your body\u2019s dopamine production<\/a>, another \u201cfeel good\u201d chemical.<\/span> Putting careful stress on your body during <\/span>physical activity helps your mental health<\/span>.<\/span>
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Sleep improvement<\/h2>\n

The <\/span>benefits of exercise on your mental health<\/span> aren\u2019t limited to your waking hours. You also enjoy the <\/span>benefits of exercise<\/span> while you sleep. Because running burns up so much energy, you may find you fall asleep faster.\u00a0<\/span><\/p>\n

Exercise also helps you get deeper sleep. Your sleep cycle has four stages. During stage one and two your eye movement and brain waves start to slow down. During these stages you sleep lightly. Imagine a quick nap. <\/span>It\u2019s during deep sleep in the third and fourth stages<\/a> that your body repairs itself.<\/span> These phases of sleep <\/span>improve your memory and ability to learn.<\/span><\/a>\u00a0<\/span><\/p>\n

Sleep complications are common side-effects of anxiety and depression. They\u2019re reported together so often that it\u2019s hard to tell which comes first \u2014 the mental illness, or the problem with sleep. If you don\u2019t get enough deep sleep <\/span>your chances of feeling depressed or anxious increase<\/a>.<\/span> Getting enough exercise helps you get good sleep, which benefits your long-term mental health.<\/span><\/p>\n

Depression relief<\/h2>\n

The <\/span>psychological benefits of exercise<\/span> start with your commitment to self care. You feel good about yourself when you follow through with routines, like incorporating exercise into your lifestyle.\u00a0 When you regularly do things like exercise <\/span>and running, depression<\/span> may lessen as your self-esteem improves.\u00a0<\/span><\/p>\n

Running does more to help depression<\/span> than other common coping mechanisms like food or alcohol. Physical activity is among the healthiest ways to cope with life\u2019s stressors. A<\/span> study of exercise and depression<\/span><\/a> showed that men and women who exercised saw improvements in symptoms like anger or agitation after 30 minutes.\u00a0<\/span><\/p>\n

Memory boost<\/h2>\n

The hippocampus is the part of your brain responsible for memory. One study compared people who exercise with people who don\u2019t, and <\/span>found the hippocampus in active people to be 2% bigger<\/a>.<\/span>\u00a0<\/span><\/p>\n

Especially as you age, <\/span>how running positively affects the brain<\/span> long-term becomes more apparent. <\/span>Cognitive decline<\/span><\/a> is a common issue as we get older. When you exercise cognitive deterioration is slowed down. Exercise helps your brain maintain connections that naturally deteriorate over time, <\/span>like the ones needed for planning and organizing<\/a>.<\/span> This delays the onset of symptoms like poor memory or difficulty concentrating that unfortunately sometimes come with age. <\/span>
\n<\/span><\/p>\n

Anxiety remedy<\/h2>\n

25% of Canadians<\/a> will experience an anxiety disorder at some point in their lives<\/span>, and few people seek the help they need. <\/span>Jogging for anxiety<\/span> relief is an example of <\/span>exercise therapy for mental health.<\/span> For some people, regular exercise can supplement or replace medications for anxiety relief. Everyone is different, so work closely with your doctor to see how exercise could benefit your anxiety long term.<\/span><\/p>\n

The <\/span>psychological effects of exercise<\/span> are very positive. If you need a quick boost in your <\/span>mental health, working out <\/span>can improve<\/span> your mood in as little as five minutes<\/a>.<\/span> If you\u2019re living with mental illness like depression or <\/span>anxiety, running and<\/span> other aerobic workouts can help with long-term improvement in symptoms.\u00a0<\/span><\/p>\n

In addition to<\/span> jogging for anxiety<\/span> and depression relief, it\u2019s always helpful to talk with someone if you\u2019re not feeling like yourself. It\u2019s easy to connect with our therapists from wherever you are, even the running trail.\u00a0\u00a0<\/span><\/p>\n

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.<\/i><\/i><\/p>\n

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

Running and exercise can boost your mood and improve your mental health long-term. 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