The brain and the body are often thought of as completely different systems. They’re separate fields of study and have different doctors to treat them. But there are more connections between mental and physical health than you might think.

Studies have shown that engaging in aerobic exercise such as jogging, swimming, cycling, walking, gardening and dancing can help reduce the symptoms of some mental health disorders like anxiety and depression. Exercise is often part of a comprehensive treatment plan to help people with mental health disorders. So, what’s the brain-body connection? Let’s take a look.

How do mental and physical health disorders influence each other?

Mental health disorders can have a significant impact on a person’s physical health, though the exact reasons for this aren’t always known. However, many people who have a mental health disorder are more likely to have chronic diseases that can result from sedentary behavior. Some of these diseases include:

• Diabetes
• Asthma
• Cancer
• Cardiovascular disease
• Arthritis

This may be because mental health disorders can make it more difficult to maintain the motivation to exercise. Side effects of some medications for mental health disorders can also include weight gain and other issues that may make it more challenging to be active. 

The opposite correlation also exists. If you have been diagnosed with a chronic illness, you’re more likely to develop depression. This may be due to the discouragement of constantly battling a disease or feeling more limited in your daily activities due to health concerns. Diseases such as Parkinson’s can even cause changes in the brain, which may increase the likelihood of depression. However, this connection between the mental and the physical can also be used to your advantage.

How can physical activities boost my mental health?

Higher levels of exercise can positively affect mental health disorders. Research suggests that regular physical activity can improve symptoms of depression and may even reduce the risk of developing it. Here are a few tangible ways staying active can improve your mental health:

• Releasing feel-good hormones — When you exercise, your body releases a number of hormones, including endorphins, which are chemicals in the brain that can elevate your mood. Exercise also reduces stress hormones, such as adrenaline and cortisol. 
• Reducing anxiety — Not only can exercise reduce stress, but it can also be a good grounding tool for reducing anxiety. Exercise can help provide a distraction from whatever is triggering your anxiety. It also gives you time to notice the way your body is physically moving and the rhythm of your breathing. These things can help you reduce anxiety and de-stress.
• Increasing social connections — Physical activities such as exercise classes or participating in a team sport do more than help you release positive endorphins. You also get to interact with others in a relaxed setting, which can help you feel more connected to others and reduce symptoms of depression.

Physical activity is not a cure-all for your symptoms of depression, but regular physical activity can have a positive impact on your mood and symptoms. 

What physical activities should I do to boost my mental health?

Want to get back into exercising but not sure where to start? There are plenty of ways to get into the habit of working out:

• Start small — The U.S. Department of Health and Human Services recommends 150 minutes of moderate aerobic activity a week, but even 10 to 15 minutes of exercise at a time can make a difference. Try going for a walk around your neighborhood, or turn on a short exercise video and get moving in your living room. A few minutes a day can quickly add up over time.
• Try something you enjoy — You’re more likely to stick with an exercise plan if you like what you’re doing. Go for a bike ride on a pretty nature trail, check out a dance class or try a new activity like rock climbing. If you enjoy what you’re doing, it will be easier to convince yourself to continue.
• Get into a routine — Routines can help you stick with an exercise plan on days you may not feel like working out. Find the best times or days of the week for working out, and try to develop a routine around that. Routines can help you develop habits, and habits will make it easier for you to stay active.
• Find accountability — Sometimes, you need outside help to stay motivated. Hiring a personal trainer, signing up for a weekly exercise class or just committing to walking with a friend can help you keep moving.

You don’t have to be a marathon runner to benefit from regular exercise. Find what works for you and stick with it. With consistent exercise, you can improve both your physical and mental health.

Long-term mental health improvement goes beyond just exercise. Our licensed clinical experts at Lightfully are ready to help you take control of your mental health to get back to the life you want. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.