Exercise affects mood through the release of neurotransmitters like adrenaline, serotonin, dopamine, and endorphins. It also stimulates the release of brain-derived neurotrophic factor (BDNF), which can help treat clinical depression. Different types of exercise have varying effects on brain chemicals, with moderate activities like cycling and swimming yielding the largest mood-boosting benefits over time.
For decades, scientists have touted the positive relationship between exercise and mood. Exercise appears to affect mood in several ways, primarily through the release of chemicals, called neurotransmitters, that relieve pain and lift the spirits. Physical activity has a positive effect on the levels of four key brain chemicals that affect mood: adrenaline, serotonin, dopamine and endorphins. Additionally, exercise stimulates the release of brain-derived neurotrophic factor (BDNF) in the hippocampus region of the brain, which stimulates the generation of new neurons and the repair of damaged neurons. Since studies show that the hippocampus in depressed individuals can be 15% smaller than normal, accelerated neurogenesis through exercise-triggered BDNF may help treat clinical depression.
Adrenaline is the chemical messenger responsible for the body’s “fight or flight” response to danger or stress. This chemical is depleted under conditions of chronic stress, anxiety and hunger, often producing exhaustion, mental fatigue and depression. Although vigorous exercise stimulates the release of adrenaline, regular, moderate exercise with alternating levels of light and vigorous exertion reduces circulating adrenaline levels. This facilitates better function of the parasympathetic nervous system, which mediates digestion, sleep, immune response, and body tissue repair. It also reduces heart rate, blood pressure, body temperature and cortisol levels, all of which have a calming and energizing effect psychologically, explaining part of the link between exercise and mood.
Serotonin is the primary neurotransmitter responsible for feelings of well-being and satisfaction. Studies have shown that people with depression have reduced levels of serotonin in the brain, and many of the antidepressant drugs work by increasing serotonin levels. Low levels of serotonin lead to irritability, fatigue and moodiness. In addition to stimulating neurogenesis, BDNF increases serotonin production and signaling, which, in turn, increases BDNF release. This synergistic cycle may be a critical component of the significant association between exercise and improved mood.
Dopamine helps the body regulate wake and sleep cycles. An imbalance in dopamine disrupts healthy sleep patterns, producing fatigue. Jet lag is a common result of dopamine imbalance associated with traveling across time zones, poor diet or hunger, stress or anxiety. In the brain, dopamine levels fluctuate in sync with serotonin levels. As exercise elevates serotonin levels, dopamine levels also increase, especially in response to long-duration, moderate-intensity exercise, further illustrating the connection between exercise and mood.
Endorphins, the body’s natural opiate painkillers, reduce physical and mental pain and produce a form of euphoria. These chemicals, released by the pituitary gland in response to pain or stress associated with exercise, interact with the same receptors as heroin or morphine, reducing pain and resulting in a natural high. Research shows that endorphins rush into the brain within 30 minutes of starting physical activity, and this influx increases with the frequency of exercise. Although endorphins can have an addictive effect, just like nicotine or morphine, the 30 minute delay in gratification required to reach a high level reduces the addictive qualities of exercise. According to several surveys, only 15 percent of Americans engage in moderate physical activity on a regular basis and experience the euphoric exercise and mood-boosting effects of endorphins.
While any type of exercise produces an improvement in mood, the type of exercise a person engages in makes a significant difference in the effect it has on brain chemicals. Very intense activities, such as sprinting, weight lifting and interval training, raise adrenaline levels. On the other hand, cycling, long-distance running, swimming, and other activities that require moderate effort for longer periods of time yield a larger dividend in mood-boosting brain chemicals. Pathways that are repeatedly used in the brain get stronger each time they are used, making the neurochemical response to exercise and the corresponding mood elevation more profound over time.
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