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Disclaimer: This post is not intended to diagnose or treat any form of illness.
While the states may be starting to open back up, social distancing means our social interactions will still be more limited than we’d like. This is hard for everyone, especially those with depression and anxiety. Last week, I explained weight lifting’s effect on anxiety and depression. This week, we’ll take a look at what studies have to say about cardio.
Aerobic Exercise and Mood
We’re all different. How can I be sure that exercise will help ME and MY mental state? A 2018 meta-analysis (a study that summarizes a bunch of other studies) examined 35 studies, which included a total of 2,498 participants. [1] Of those 35 studies, a whopping 29 of them showed significant improvements in major depressive symptoms for those who participated in aerobic exercise.
The six that didn’t show a benefit, showed almost no change; good or bad. Even if you don’t see a major mental benefit from cardio, which is unlikely, you’re likely to see no adverse effects either.
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How Cardio Improves Mood
When you exercise, your brain releases endorphins, dopamine, norepinephrine, and serotonin. You’ve likely heard this called the “runner’s high.” These neurotransmitters each affect different aspects of your mood.
Endorphins connect to the opiate receptors of the brain, increasing our feeling of well-being.
Dopamine actually affects many things, such as movement, memory, focus, and others; however, the main functions we care about for the sake of this conversation is that dopamine increases feelings of motivation and reward.
Norepinephrine affects our levels of alertness and ability to focus.
Serotonin helps regulate feelings of anxiousness and feelings of happiness.
Doing cardio outside may provide even more mood-boosting benefits as vitamin D can potentially improve mood.
Next Step
You don’t have to become a marathon runner today. Start with a small commitment. You’re much more likely to stick to this new habit you’re trying to build by minimizing its impact on your existing schedule.
Get outside and go for a five-minute walk. Do this a few times per week. You can slowly increase the length, pace, and number of sessions per week over time.
Thank you so much for reading! If you found this information helpful and want to help the Treadaway Training blogcast grow, simply share this post with a friend. If you like what I have to say, sign up below to become a Treadaway Training Insider or check out my YouTube channel. I will be back here Saturday with another body transformation topic. As always, God bless you AND your family and I'll see you Saturday.
