Depression, anxiety, job stress, family responsibilities, errands, mental fatigue: its amazing any of us can even get up in the morning. Most of you already know the many physical benefits of exercise: increased cardiovascular functioning, lowered blood pressure, strengthened joints, reduced hypertension, improved digestion, increased energy, and weight loss. Regular physical activity also buffers the effects of several unhealthy behaviors, such as smoking and overeating. Those who exercise are less susceptible to serious illnesses, such as cancer and diabetes, fight off infection more quickly, and live longer.

Alternatively, the impact of regular exercise on the psyche has received less attention in the media. In fact, the benefits of exercise for your mind are comparable to its benefits for your body. In the late 1960’s, psychiatrists began to notice that the most physically fit patients recovered quicker. More than three decades later, research has found that exercise and physical activities reduce symptoms of depression, anxiety, and decrease sensitivity to stressors. These benefits appear to impact all ages, from adolescents to the elderly, and are most seen as a response to aerobic exercise, like jogging, cycling, or swimming.

Exercise also improves recovery of those trying to cut an addiction to alcohol and cigarettes, and increases an individual’s overall sense of well-being and life satisfaction. The positive psychological effects of exercise are often maintained for years, and one study we discovered reported that sustained exercise predicted lower ratings of depression 25 years later. Exercise also appears to improve one’s memory and verbal abilities, in addition to the speed with which someone can understand and respond to certain tasks, such as mathematical questions. Another study found that exercise reduced auditory hallucinations and enhanced adaptive behaviors in a Schizophrenic population. As such, exercise is beginning to make its way into psychological treatment.

Dozens of published studies now include treatment protocols that include exercise training as a part of standardized interventions. One study even found that exercise was more effective than psychoanalysis for reducing depression, while another suggested that the antidepressant effects of exercise might exceed those due to medication because reduced relapse rate.

Exercise causes several changes in the body and the mind that result in such beneficial psychological effects. Data suggests that exercise results in the release of neurotransmitters like serotonin, and also cause the release of endorphins that improve one’s mood and create a state of mild euphoria. Consistent exercise also increases one’s body temperature resulting in relaxing muscles, and increases blood flow to the brain. But, these physiological benefits are only part of the picture. Beginning an exercise program allows one to feel more confident in one’s abilities and gives the opportunity for a sense of accomplishment. A common problem for those with severe anxiety or depression is social isolation, and exercise programs increase the opportunity for social interaction and outdoor activities.

Physical activity varies one’s daily routine and provides good distraction from repetitive thoughts and stressors, serving as an effective method of coping with difficulties. Often those suffering from anxiety begin to fear their own bodily reaction, and exercise has been seen as one way to become comfortable with one’s physiology. That is, exercise of moderate intensity often mimics the symptoms of anxiety (e.g., racing heart or sweating), and as such, the body becomes desensitized to this and more comfortable with nervous system reactions. One theory is that exercise causes the release of norepinephrine, an alarm signal, from the brain, and depletes it so that this alarming and anxious sensations are not available in surplus to be experienced as anxiety at inappropriate times.

As such, it is no secret as to why the Surgeon General recommends 30 minutes a day of exercise. Newer reports from the Institute of Medicine, part of the National Academy of Sciences, recommend an hour per day. Most programs recommend an intensity that falls somewhere between 60% to 90% of one’s maximum heart rate. Unfortunately, many surveys estimate that over half of Americans do not regularly exercise, and as people get older, they stop exercising when they most need it. Minorities are at a particular risk because of low levels of physical activity, as are people with less education. Furthermore, 50% of individuals beginning an exercise program drop out within the first six months. For a novice, starting a consistent and structured exercise program can be expected to be difficult, but research suggests that the positive psychological benefits of exercise improve the more you stick with it. And with exercise, you avoid the negative side effects of medication and the extensive cost of psychotherapy.

Jamie Lewis-Smith, M.S. and Adam B. Troy, M.S. - University of Miami. They specialize in adult psychopathology.