Mental Health and physical exercise: is it a one size fits all solution?
Medical research and subsequent media coverage continues to remind us that physical exercise is an essential form of treatment for many mental health conditions, particularly the most common, anxiety and depression.
We know that physical exercise helps lift our mood, reduces stress, improves cognitive function, sleep quality and boosts our self-esteem. But should we all be jumping off the couch and training for a marathon? How do we know what type of exercise to choose and what will bring about the best results?
Thankfully a team of researchers have reviewed a raft of studies examining exercise as a treatment for depression and analysed the results to find out what types of exercise are beneficial and for whom¹. The research team compared the effects of various forms of exercise with other treatment options such as medication and therapy. The effectiveness of walking, jogging, yoga and strength training compared favourably to the other forms of treatment.
The analysis went further to discover which types of exercise worked best for which gender and age group. Walking and jogging were found to be equally effective for both women and men. Strength training has greater effects for women and younger people. Yoga is particularly effective for older people and for men.
A survey by UKactive² found that 55% of gym-goers felt their membership was important in helping them manage their mental health and was their main motivation for exercise. Scientific research consistently underscores the benefits of exercise for mental health, but it doesn’t matter how long or how often you exercise during the week as long as you do some exercise it will be beneficial, but the greater the intensity of the exercise, the greater the effects.
Group exercise also appears to have a greater effect on mental health due to the added benefit of social interaction. Dance is also great as it combines exercise with social connection as well as the positive therapeutic effects of music³.
Another characteristic of these forms of exercise is that they have few side effects, are accessible, often require minimal equipment and are low cost, particularly walking and jogging.
A great example of the benefits of these types of exercise in action, is the initiative of a group of miners from Mt Isa, Queensland who are using yoga to manage mental health. Sadly, suicide rates in the mining and construction industries are 80% higher than general population⁴. This group of miners is getting together on a regular basis to participate in yoga classes and are finding their levels of anxiety are reduced and while some were initially reluctant to join in, the positive boost to mood they are experiencing is well worth it.
Embarking on an exercise regimen shouldn't feel daunting. Start small, setting achievable goals, like a brisk 5-10 minute walk or trying out different yoga classes until you find one that resonates with you. Remember, the goal is to find what suits you best and makes you feel good. If the gym or yoga classes are not your thing, a walk in nature will be just as beneficial, even better if you can do it with a friend, human or furry!
At Enmasse, we understand the vital link between physical activity and mental wellbeing. Our workshops and training programs empower individuals and teams to navigate mental health challenges effectively, fostering a culture of holistic wellbeing in the workplace. We also provide training on developing healthy habits and setting achievable goals.
Click here to find out more or contact us today.
*References
- Noetel M, Sanders T, Gallardo-Gómez D, Taylor P, del Pozo Cruz B, van den Hoek D et al. Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials BMJ 2024; 384 :e075847 doi:10.1136/bmj-2023-075847
- De Witte, M., Pinho, A. D. S., Stams, G. J., Moonen, X., Bos, A. E., & Van Hooren, S. (2022). Music therapy for stress reduction: a systematic review and meta-analysis. Health psychology review, 16(1), 134-159.
- https://www.abc.net.au/news/2024-04-01/miners-yoga-helping-men-combat-mental-health-issues/103645322
- https://www.ukactive.com/news/mental-health-the-main-motivation-for-exercise-but-three-quarters-of-brits-dont-know-recommended-activity-levels-national-fitness-day-survey/*
