I used to recommend physical activity to patients, but it was just a chore for me. I was not very active. I got to experience positive impacts on my mind as I picked up boxing and became more active. I started researching the effects of dance and movement therapies on trauma and anxiety in refugee children, and learned a lot about the neurobiology of exercise.
Arash Javanbakht is talking.
I am researching how our interventions change the brain. I have begun to think of telling patients to take exercise pills. Almost all my patients commit to some level of exercise, and I have seen how it benefits several areas of their life and livelihood.
We all know how exercise improves health. You may not know how this happens in the brain.
The brain is improved by exercise.
Growth and brain biology.
It is not just walking and feeling better that works out the brain biology. The brain changes from regular exercise. The brain is not a real organ. New cells are generated in important areas of the brain when new connections are formed every day. The hippocampus is involved in learning and memory.
A molecule called brain-derived neurotrophic factor helps the brain. A variety of aerobic and high-intensity interval training exercises increase the levels of the Bdnf. There is evidence from animal research that these changes are at the epigenetic level, which means that they affect how genes are expressed, and lead to changes in the neuronal connections and function.
Moderate exercise seems to have anti- inflammatory effects. This is important, given the new insight neuroscience is gaining into the role of inflammation in anxiety and depression.
There is evidence for the positive effects of exercise on the brain chemicals dopamine and endorphins. Positive mood and motivation are involved in both of these.
The symptoms of anxiety and depression are improved by exercise.
The effects of exercise on brain function and symptoms of depression and anxiety have been studied. Exercise improves cognitive performance and academic achievement. Studies show that regular exercise has a moderate effect on depression. This effect is mild to moderate for anxiety disorders. I conducted a study with other refugee children that found a reduction in symptoms of anxiety and post traumatic stress disorder among children who attended dance and movement therapies.
Exercise could make people feel more comfortable with physical symptoms of anxiety. That is because of the similarity between the bodily effects of exercise and those of anxiety. Reducing baseline heart rate might lead to signaling of a calmer internal physical environment to the brain.
The majority of studies examined the effects of exercise in isolation and not in combination with other effective treatments of clinical anxiety and depression. I am not suggesting that exercise is a replacement for mental health care of depression or anxiety, but as part of it, and for prevention.
People have created outdoor gyms. Richard Baker is in pictures.
There are other benefits besides the benefits of exercise. One gets more exposure to nature and sunlight when walking. One of my patients befriended a new friend of hers, and they had taco Tuesdays. I have made some great friends at my boxing gym, who are also my motivators and a great support network. One could pick a dog as their running mate, another could meet a new date, or the other could enjoy the high energy at the gym. Exercise can be used as a respite from stress and can be done from our electronic devices and TV.
Increasing energy and fitness level can improve self-esteem.
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Practical ways to survive a busy life.
How can you find time to exercise when there are so many demands on your time and you can't go to the gym?
Pick something you enjoy. Some of us don't have to run on a treadmill. What works for one person may not work for another. Try a variety of activities and see which one you like more: running, walking, dancing, biking, kayaking, boxing, weights, swimming. You can make seasonal changes to avoid boredom. It doesn't have to be called an exercise. Whether it's dancing with the TV ads or playing with the kids, you can do whatever you want.
Positive peer pressure can be used to your advantage. I created a group messaging for the boxing gym because I might not have enough motivation to go to the gym after a busy day at the clinic. It is easier when friends send you a message. Even if you don't feel like going to the gym during the Pandemic, you can join an online workout.
Don't see it that way. It doesn't have to be a one-hour drive to the gym or biking trail for a one-hour workout. I tell my patients that one more step is better than none and three squats are better than no squats. Just be nice to yourself when you're not as motivated. As much as possible. Three minutes of dancing with your favorite music is still worth it.
15 minutes of walking while on the phone with a friend is still being active.
When you're hesitant or low on motivation, ask yourself: "When was the last time I regretted doing it?"
Exercise can help, but diet is the best way to lose weight. One hour of running might be more calories than a large brownie. If you aren't losing weight, don't give up on exercising. It is still giving all the benefits we talked about.
If you don't feel depressed or anxious, you should still take the exercise pills. Use them to protect your brain.
The Conversation is a news site that shares ideas from academic experts. It was written by Arash Javanbakht.
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Arash Javanbakht does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article.
