The Scientific Benefits of Movement for Your Mental Health
When we think about exercise, we usually focus on its physical benefits like stronger muscles, better heart health, and improved flexibility. However, more and more research shows that movement also has a big impact on our mental health.
Most people have heard of a “runner’s high,” and some have even felt it. I’ve often heard that any aerobic exercise, like running, releases endorphins, which are sometimes called happy hormones.
After a good run, a runner might feel relaxed. This feeling, often called a “runner’s high,” is usually linked to a burst of endorphins during exercise. But is it really endorphins released during exercise causing this, or could it be something else?
David Linden, Ph.D., a neuroscience professor at Johns Hopkins University, explains what causes runner’s high and how aerobic exercise affects the brain.
What Happens to Your Body — and Brain — During a Run
When you begin running, your body starts to change. Your breathing may get heavier, and your pulse speeds up as your heart works harder to send oxygen-rich blood to your muscles and brain.
As you settle into your run, your body releases hormones called endorphins. Many people think these are what cause the “runner’s high,” a brief and strong feeling of happiness after intense exercise. However, surveys show that runner’s high is actually rare. “Indeed, many distance runners feel merely drained or even nauseated at the end of a long race, not blissful,” says Linden.
While endorphins help stop muscles from feeling pain, it’s unlikely that endorphins in the blood cause a happy feeling or any mood change. Research shows that endorphins cannot cross the blood-brain barrier.
That relaxed post-run feeling may instead be due to endocannabinoids — biochemical substances similar to cannabis but naturally produced by the body.
Exercise raises endocannabinoid levels in the blood, Linden explains. Unlike endorphins, endocannabinoids can easily cross from the blood into the brain. There, they help improve mood, lower anxiety, and create a sense of calm.
There’s even more good news. Research shows that exercise has long-term mental benefits too.
The mental benefits continue even after your run is over. Regular cardio exercise can help grow new blood vessels in the brain. It may also help new brain cells form through a process called neurogenesis, which can boost brain function and help prevent memory loss as you age.
“Exercise has a dramatic antidepressant effect,” says Linden. “It blunts the brain’s response to physical and emotional stress.”
Also, the hippocampus, which is the part of the brain linked to memory and learning, has been found to grow larger in people who exercise regularly. Other mental benefits include:
Improved working memory and focus
Better task-switching ability
Elevated mood
If you make running, jogging, or any aerobic exercise a regular habit, you’ll gain more than just physical benefits. “Voluntary exercise is the single best thing one can do to slow the cognitive decline that accompanies normal aging,” says Linden.
Thanks to Dr. Linden for sharing this great research!
In short, movement isn’t just good for your body; it’s also a powerful way to support your mental health. Whether you like dancing, hiking, or any cardiovascular exercise, find what you enjoy and make it part of your daily routine.
