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Mental health is an integral part of overall health and greatly influences physical health. Despite modern medical advances, some diseases are increasingly difficult to combat. In addition to non-communicable diseases such as cancer, diabetes and obesity, there has been a relatively large increase in mental illnesses, particularly depression. According to the WHO, up to 5% of the world’s population suffers from depression. The WHO report of 2022 included depression among the diseases that also result from a lack of exercise. [1]
What is the connection between mental and physical health and what can we do about it? Is strength training an appropriate “cure” for psychological disorders? You will learn all this in this article.
Mental health cannot be separated from physical health
Physical health is closely linked to mental health and it is wrong to think that we can treat them as two separate worlds. The biology of the human body tells us this directly, and thanks to it, we know that the brain interacts intensively with the immune system, the muscle mass, the fat tissue or even the gut microbiome.
This connection is addressed by a separate scientific discipline whose name encompasses all the systems involved – psychoneuroendocrinoimmunology (PNEI). The main goal is to elucidate how mental health affects physical health (and vice versa). The central theme of this discipline is stress, but we can very easily include the impact of physical activity on mental health. [2]
Today, we already know that sufficient movement, strength training, a healthy diet and enough sleep have a positive effect on mental health. However, we must not forget the fact that depression is an illness that requires treatment by a specialist and cannot always be resolved by lifestyle changes alone. It is a disease in which symptoms vary from patient to patient. Their response to treatment also varies, and in the most severe cases, unfortunately, nothing may work.
6 reasons why exercise benefits your mind and psyche
1. Exercise helps against stress
Exercise and especially strength training are forms of physical stress for the body. The body responds to such stress in the same way as it does to any other stress – with a stress response. This is always the same in principle. However, we distinguish between acute and chronic stress, i.e. stress that lasts for a short time and subsides after the situation has been resolved, or stress that lasts for a long time and often we may not even be aware of it.
- Chronic stress is associated with elevated cortisol levels, which have a negative impact on the functioning of the immune system. The latter is extremely important not only for protection against pathogens, but also in searching for old and damaged cells of the body. An immune system suppressed by cortisol over a long period of time can be a trigger for autoimmune diseases, along with other factors, which can contribute to cancer and lower the body’s defences against possible infections. [3]
- Acute stress is also caused by exercise, during which cortisol levels also rise. This rise in cortisol levels is harmless and necessary for the body’s proper response to increased stress. However, the body reacts adaptively to it, i.e. it switches on all the mechanisms that lead to coping with the stress response. These adaptive mechanisms ultimately lead to a milder stress response in other stressful situations. In other words, if we physically stress ourselves through exercise, we will be better able to withstand the stresses that ordinary life brings. [4]
Better resilience to everyday stresses will not only improve immune function and physical health, but it will certainly help with maintaining a good mood, which in turn will benefit the psyche as well. Better stress management has a snowball effect – the better we manage stress, the better we are, and the better we can cope with further stress. Exercise combined with other methods of stress management is guaranteed to improve everyday life.
2. Regular exercise resets the dopamine system
Mood and mental health are influenced by the primary substances found in the brain that are used to transmit signals between neurons – neurotransmitters. Among the most frequently invoked substances in the context of mood and mental health are dopamine and serotonin. Both of these substances have been referred to as happiness molecules. However, this is not entirely true.
Dopamine is a neurotransmitter that drives us to action by inducing a feeling of anticipated reward. When we do something pleasurable or rewarding, dopamine levels rise and the brain “remembers” it as a rewarding behaviour. The problem arises in addictions when this system is disrupted – drugs or addictive behaviours cause extreme dopamine surges that the brain becomes accustomed to. Over time, the brain’s sensitivity to dopamine decreases, so ordinary things stop bringing joy. As a result, the person increasingly relies on the addictive substance or behaviour to feel anything at all.
Similarly, we can “deplete” our brains of dopamine by scrolling through social networks, eating unhealthy food, or binge-watching soap operas. All activities that put us in a dopamine deficit steal not only our attention, but also our motivation to do other things. These unproductive and unhealthy activities are popularly called “cheap dopamine”.
With regular exercise, we can rewire the brain in a dopamine deficit. If it is not a severe drug addiction, but a milder source of “cheap” dopamine, we can get into a healthier and more motivated state through physical activity. Strength training increases the number of dopamine receptors in the brain. This means that the brain is better able to respond to even small doses of dopamine, and doesn’t require the same amount that junk food or scrolling through social media used to give it. [5]
Exercise also increases dopamine levels, which are associated with a long-term boost in motivation. In addition to the effect on the dopamine system, serotonin production in the brain is also increased during exercise. Serotonin can be thought of as a happiness molecule rather than dopamine.
In principle, it acts as a counterbalance to dopamine:
- Dopamine tells us that we want more and more,
- Serotonin is inhibitory and tells us we’ve had enough.
The pleasant feeling of contentment is mediated by serotonin. [6]
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3. Exercise flushes out “drugs” in the brain
Despite the fact that we all like to talk about endorphins after exercise, the truth is that few of them actually go to the brain. They are secreted primarily at the sites where the damage occurs, and they dampen pain there. Such damage also occurs during intense exercise. But what causes that nice feeling after a hard workout?
In addition to serotonin, these are endocannabinoids, substances produced by the brain that act on cannabinoid receptors. These are the same receptors that THC and other addictive narcotics act on. However, the prefix ‘endo-‘ means that they are produced by our bodies. So after exercise, the brain makes its own “drugs”. The “tormenting” of the body during cold water therapy has a similar effect. [7]
4. Muscles are a source of substances that can help reduce depressive symptoms
Strength training, which triggers the stress response, is also a source of inflammation in the working muscles. The body must therefore adapt to the intense training in order to maintain homeostasis, i.e. a state of internal balance in the body. Thus, strength training stimulates the cells of the immune system to repair potential damage and reduce inflammation. Recent findings suggest that depression is a disease accompanied by an inflammatory process that negatively affects brain functioning. [8]
In addition to better functioning immunity, muscles are also a source of substances that regulate the inflammatory response. These substances are called cytokines and mediate signals of inflammation in the body. Muscle contractions are a source of anti-inflammatory cytokines, which we refer to as myokines. The most well-known are interleukin 6 (IL-6) and interleukin 15 (IL-15). [9, 10]
IL-6 is inflammatory in the immune response, but is produced in large amounts during exercise and helps improve insulin sensitivity while exerting anti-inflammatory effects. Along with IL-15, they have the ability to penetrate all the way to the brain and reduce inflammation locally as well. IL-15 also acts on the brain by the same mechanism as commonly prescribed antidepressants, which inhibit serotonin reuptake. This is why regular physical activity has been shown to be an effective treatment for mild to moderate depression. IL-15, produced by muscles directly, increases the concentration of serotonin in the brain, exerting antidepressant effects and improving mood. [11]
5. Regular exercise improves sleep quality
Getting enough and good-quality sleep (7 to 9 hours) is an integral part of good mental health. People with insufficient sleep (less than 7 hours) are at higher risk of anxiety and depressive symptoms. [12]
Regular exercise improves the quality and length of sleep. People who exercise for at least 30 minutes a day get 15 minutes longer and better quality sleep, which has a significant impact on mental well-being. [13]
6. Strength training and the formation of new connections in the brain
Connections between neurons are a prerequisite for a healthy brain. In depression and other mental illnesses, these weaken and are lost. The brain’s ability to make new connections is called neuroplasticity. Thanks to it, we can continue to learn new things, create memories and reprogram the brain during our lifetime. [14]
Regular exercise releases neurotrophic factors in the brain, such as BDNF, which stimulate the formation of new connections. The health of the brain, and therefore the mind, depends on the ability to make new connections, so strength training is indispensable in this regard. [15]
Hormones and substances affected by exercise
| Cortisol | first ↑↑↑, then ↓↓↓ | better resistance to stress |
| Dopamine | ↑↑↑ | more motivation, better mood |
| Serotonin | ↑↑↑ | better mood, inner peace |
| Endocannabinoids | ↑↑↑ | mild euphoria after exercise |
| IL-6, IL-15 | ↑↑↑ | antidepressant effect, reduced inflammation |
| BDNF | ↑↑↑ | more connections in the brain – neuroplasticity |
Conclusion
Mental health is a big topic in the 21st century, and more and more people are being diagnosed with depression, anxiety disorder or other mental health problem. A common feature of mental health problems is the lack of a one-size-fits-all treatment, which stems from the fact that symptoms and causes vary from patient to patient. There is no one treatment that works the same for everyone. Despite this, a huge number of antidepressants and anxiolytics are prescribed. These drugs can be life-changing for patients, but for others they do not resolve either the symptoms or the cause of their illness. [16]
It turns out that regular physical activity can be a very useful adjunct to standard treatment for depressive symptoms and anxiety, but like drug therapy, it does not work universally. For mild cases of depression, regular exercise can have a better effect than antidepressants alone. The problem with physical activity is that the patient often does not even have the strength for ordinary activities. Therefore, supervision by professionals is always important.
In the case of the more fortunate, who are more likely to suffer from low mood, stress or natural but not devastating anxiety, regular exercise can be a very significant change in life. It has been shown to improve not only physical but also mental health, sleep quality and mood.
[1] WHO - Global status report on physical activity 2022 – https://www.who.int/teams/health-promotion/physical-activity/global-status-report-on-physical-activity-2022
[2] Tausk, F., Elenkov, I., & Moynihan, J. (2008). Psychoneuroimmunology. – https://onlinelibrary.wiley.com/doi/10.1111/j.1529-8019.2008.00166.x
[3] Shchaslyvyi, A. Y., Antonenko, S. V., & Telegeev, G. D. (2024). Comprehensive Review of Chronic Stress Pathways and the Efficacy of Behavioral Stress Reduction Programs (BSRPs) in Managing Diseases – https://www.mdpi.com/1660-4601/21/8/1077
[4] Caplin, A., Chen, F. S., Beauchamp, M. R., & Puterman, E. (2021). The effects of exercise intensity on the cortisol response to a subsequent acute psychosocial stressor – https://www.sciencedirect.com/science/article/pii/S0306453021002109?via%3Dihub
[5] Marques A, Marconcin P, Werneck AO, et al. Bidirectional Association between Physical Activity and Dopamine Across Adulthood-A Systematic Review – https://pubmed.ncbi.nlm.nih.gov/34201523/
[6] Jing, J. Q., Jia, S. J., & Yang, C. J. (2024). Physical activity promotes brain development through serotonin during early childhood – https://www.ibroneuroscience.org/article/S0306-4522(24)00320-8/abstract
[7] Bristot V, Poletto G, Pereira DMR, Hauck M, Schneider IJC, Aguiar AS Jr. The effects of exercise on circulating endocannabinoid levels-a protocol for a systematic review and meta-analysis – https://pubmed.ncbi.nlm.nih.gov/35585640/
[8] Yin, Y., Ju, T., Zeng, D., Duan, F., Zhu, Y., Liu, J., Li, Y., & Lu, W. (2024). "Inflamed" depression: A review of the interactions between depression and inflammation and current anti-inflammatory strategies for depression – https://www.sciencedirect.com/science/article/pii/S1043661824002676?via%3Dihub
[9] Nash D, Hughes MG, Butcher L, et al. IL-6 signaling in acute exercise and chronic training: Potential consequences for health and athletic performance – https://pubmed.ncbi.nlm.nih.gov/36168944/
[10] Khalafi, M., Maleki, A. H., Symonds, M. E., Sakhaei, M. H., Rosenkranz, S. K., Ehsanifar, M., Korivi, M., & Liu, Y. (2024). Interleukin-15 responses to acute and chronic exercise in adults: a systematic review and meta-analysis – https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2023.1288537/full
[11] Wu, X., Hsuchou, H., Kastin, A. J., He, Y., Khan, R. S., Stone, K. P., Cash, M. S., & Pan, W. (2011). Interleukin-15 affects serotonin system and exerts antidepressive effects through IL15Rα receptor – https://www.sciencedirect.com/science/article/abs/pii/S0306453010001861?via%3Dihub
[12] Pires, G. N., Bezerra, A. G., Tufik, S., & Andersen, M. L. (2016). Effects of acute sleep deprivation on state anxiety levels: a systematic review and meta-analysis. – https://www.sciencedirect.com/science/article/abs/pii/S1389945716301368?via%3Dihub
[13] Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA. The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review – https://pubmed.ncbi.nlm.nih.gov/37719583/
[14] Rădulescu I, Drăgoi AM, Trifu SC, Cristea MB. Neuroplasticity and depression: Rewiring the brain's networks through pharmacological therapy (Review) – https://pubmed.ncbi.nlm.nih.gov/34504581/
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