What Are the Mental Benefits of Physical Exertion
Content
What are the Mental Benefits of Physical Exertion?
English 2010
Kip Chaichana, Monica Martell, Sancha Becerril, Matthew Castillo, Ruqaya Yassin, and Anh Nguyen
“Struggling and suffering are the essence of a life worth living. If you're not pushing yourself beyond the comfort zone, if you're not demanding more from yourself - expanding and learning as you go - you're choosing a numb existence. You're denying yourself an extraordinary trip.” ― Dean Karnazes, Ultramarathon Man: Confessions of an All-Night Runner There are many benefits to physical exertion, both mentally and physically. The advantages exercising provides directly correlates to the transformation of chemistry in both the brain and the body. A few ways these chemicals help is by changing the body’s chemistry to reduce stress and lower blood pressure. This report focuses on answering the question, “what are the mental benefits of physical exertion?” Physical exertion is described as “the activity of exerting your muscles in various ways to keep fit” (Farlex). This report focuses on the physical, chemical, and mental aspects of why physical exercise is beneficial to people. Physical Effects of Exercise In a study that was published in 2007, the Medical College of Georgia researched the different effects of aerobic exercise of cognitive function in overweight and sedentary children. The results from the study stated that even after only 40 minutes of daily exercise it improved the students’ intelligence scores for required standardized tests immensely. As well as helping one
with increase in focus and in turn their academic performance; physical exertion also helps one utilize creativity. In 2005, the University of Kentucky conducted a study which found that students who exercised prior to testing scored better on creative productivity than those who did not. Newsweek's Magazine overview of the present research on creativity, reported the following about exercise and how it was related to creativity. It stated that almost every dimension of cognition improves from 30 minutes of aerobic exercise, and creativity is no exception. Newsweek also stated that the type of exercise wasn’t relevant, and the boost lasted for at least two hours afterward.
Chemistry in the Brain
Exercising changes the chemistry of the brain. The changes have a positive impact on mental health. These chemicals also increase brain activity, one of which is Brain-Derived Neurotropic Factor (BDNF). BDNF is a protein that people’s brain secretes during exercise. A direct connection between a lack of BDNF and depression exists. BDNF helps with long-term memory. Endorphins are small neuropeptides that come from the pituitary gland. They are like a type of pain medicine. The body and brain uses them to reduce pain and anti-stress hormones. They help athletes to exercise for longer periods of time. When endorphins are released the body feels relaxed and calm.
Mental Adaptation of Running: Although many think of running as a pure physical activity, any seasoned runner will say it is 99% mental. As a person runs it is a constant psychological battle to keep going, to overcome the pains and ales of the physical strain to reach the desired destination or mile mark. If anything, running is an exercise that works the brain just as much if not more than the body itself. Runners conquer and control their bodies and physical desires to be able to accomplish their goals. Working to overcome physical desires by mental means have extreme and lasting effects on the brain. Scientific studies have been done that prove that benefits of running include: improved cognitive function, ability to maintain brain plasticity, increases brain vascularity, faster injury recovery, reduction of depression, and reduction of likelihood of developing Alzheimer’s (antiagingwellness). Also, connections have been discovered between running and increased memory capabilities (Reynolds). Pushing so intensely mentally while exercising allows ones brain function to increase greatly when dealing with everyday situations and problems. The brain adapts and becomes stronger when it is used to achieve goals that push the body beyond its comfortable and natural limits. This power or strength the brain develops allows it to grow and develop more neuronal pathways that increase function and capacity; increasing a person’s ability greatly to problem solve, process thoughts, and remember information. When running is seen as simple, boring or a pointless physical activity the benefits that this type of exercise offers are being overlooked. Running is one of the best physical activities that allows the brain to be challenged and grow during the process. This mentally stimulating activity gives those, who participate, great advantages over those who do not, and those that include it regularly in their lives will experience great benefits throughout their lives.
Endorphins help reduce high blood pressure, “ACSM has established that effective lowering of your blood pressure can be achieved with moderate intensity cardio exercise done 3 to 5 times per week for 20 to 60 minutes per session” (perfect-toning-body.com). Exercise makes the heart beat faster and stronger which causes a stronger and healthy heart. As the heart beats faster the blood moves fluently. High blood pressure is caused when people limit their activity. When exercise becomes hindered, calories are not being sufficiently burned, which then turns into fat, causing the fat to then stay inside the arteries and liver. Exercise reduces blood pressure ten points or ten millimeters, by burning fat. Physical exertion lowers the concentration of stress hormones. The United States is one of the most stressed countries in the world; and many people in the U.S. have to deal with it on a day to day basis. Forbes’s statistic states “five out of America’s fifteen most stressful cities are in the Golden State, where residents contend with a wicked brew of job woes, high costs of living, traffic congestion, and poor air quality” (Beth). Finding ways to manage stress is an important factor in people’s physical and mental health. Managing stress can be difficult, but exercise can be one of the easiest ways to reduce stress. Exercise relaxes muscles, tense muscles can be a common symptom of stress. Exercise utilizes stress hormones, leaving less to accumulate and store in the body. Exercise can also be a healthy outlet for pent-up frustrations, and changes the overall focus even for small increments throughout the day. Exercise and Its Effect on Mood Disorders When a person has anxiety or depression, exercise often seems like the last thing they want to do. Once someone does get motivated, exercise can make a big difference. Research on anxiety, depression and exercise show that the psychological and physical benefits of exercise can help reduce anxiety and improve the overall mood.
Exercise reduces the risks of anxiety and depression symptoms from returning, enabling people to feel better. Exercise has many psychological and emotional benefits too. It can help people gain confidence. Meeting exercise goals or challenges, even small ones, can boost a person’s self-confidence. Exercise is a distraction; it helps people break away from the cycle of negative thoughts that feed anxiety and depression. However, there is a strong relationship between chemicals that are being released during exercise and it’s effect on mood disorders. Two common disorders are depression and anxiety, each disorder is due to an insufficient amount of serotonin and norepinephrine. These are monoamines which are a type of neurochemical. Each neurochemical has a unique purpose and effect on an individual’s mood and physical ability; and when neurochemicals’ are no being longer produced in sufficient amounts these results in mood disorders and diseases. Serotonin helps to elevate one’s mood. Exercising is also directly related to an increase in the production of the chemical tryptophan. Tryptophan is an amino acid that your body uses in the production of serotonin. Low levels of Serotonin are directly related to depression. Anti-depressants and anti-anxiety medications, such as SSRI’s (selective serotonin re-uptake inhibitors), block the re-uptake process between the synaptic and post-synaptic. Allowing more serotonin to pass through the receptors and be used in the post-synaptic cell (See Figure 1). Most SSRI’s can take anywhere from two to three weeks to start working effectively, during which patients http://www.healmindbody.com/services/Bodywith these mood disorders show And-Mind/Neurostransmitter-Restoration.aspx no alleviation of the symptoms. Figure 1 Research studies show that
patients taking SSRI’s can accelerate the process by initiating exercise into their daily regiments; because of this depression and anxiety symptoms were relieved after two short days (McGovern). Exercise increases the concentrations of serotonin by stimulating the sympathetic nervous system (See Figure 2). Exercise releases norepinephrine a neurotransmitter, which is linked to mood and heightened senses (Schacter, Gilbert, Wegner). Norepinephrine concentrations increase during aerobic exercises, and remain elevated up to four hours after being completed. Dopamine is also released during exercise. Its function controls how and when a person moves, and also enables feelings of joy and sorrow (Schacter,
Depression Study: Exercise vs. Medication http://balancedbodyandmind.blogspot.com/2010/ 09/got-depression.html Figure 2
Gilbert, Wegner). A depletion of dopamine can lead to illnesses such as depression and Parkinson Disease. Through exercise one can stimulate dopamine, decreasing the chances of an early progression in Parkinson Disease. However, exercises releasing dopamine must be rigorous, challenging, and pertain an intense cardio-vascular activity. “Dopamine levels control how well we sleep, think, and withstand stress and motional shifts. Sedentary lifestyles can affect dopamine levels. This lack of exercise may be the cause of a host of ailments including attention deficit disorder, compulsive behavior and depression” (Sorenson).
Depression Study: Exercise vs. Medication http://balancedbodyandmind.blogspot.com/2010/09/gotdepression.html Figure 2
The word "exercise" is often thought of as running laps around the gym. But, exercise includes a wide range of activities that boost your activity level to help you feel better. Certainly running, lifting weights, playing basketball and other fitness activities help get the heart pumping. But exercise can also be something like gardening, washing the car, or strolling around the block. Anything which
helps a person get off the couch and moving is exercise. Any amount of physical activity can help improve your mood. Physical exercise provides people with a sense of control over their self and environment. It enhances self-esteem and feeds you with appreciation for your physical abilities. It creates a sense of selfaccomplishment, and a healthy release to everyday stresses. Exercise can also create opportunities of unity, and social interactions. When looking at exercise from a variety of perspectives, you gain an ample amount of knowledge about the importance it represents by creating an established balance to ones physical and mental well-being. Carol Welch states, “Movement is a medicine for creating change in a person’s physical, emotional, and mental states”. Without the benefits of exercise there would be many devastating factors in an individual’s life. Exercise helps alleviate symptoms that include anxiety, depression, stress, and ADHD. Clearly, exercise offers many mental benefits and is an important part of enjoying a healthy lifestyle.
Works Cited Boeree, Dr. C. George. "General Pshycology." Neurotransmitters. George Boeree, 2009. Web.
Accessed on 1 Feb 2012. <http://webspace.ship.edu/genpsyneurotransmitters.html>. Farlex. “The Free Dictionary”. Web. Accessed on7 Feb 2012<http://www.thefreedictionary.com/ physical+exertion>. "Increase Your Endorphin Levels." Increase your endorphin levels. N.p., n.d. Web. Accessed on 7 Feb 2012. <http://alteredstates.net/barry/newsletter449/index.htm>. McGovern, MK. "The Effects of Exercise on the Brain." . Bryn Mawr College, 2005. Web. Accessed on 1 Feb 2012. <http://serendip.brynmawr.edu/bb/nuero05/mmcgovern.html>. Miller, Alicia. Anxiety Disorder and Exercise. LiveStrong, 26 May 2011. Web. Accessed on 5 Feb 2012. <www.livestrong.com/article/384063-anxiety-disorder-exercise/>. Miller, Alicia. "Can Exercise Help Treat Depression>." livestrong.com. liveStrong, 09 April 2011. Web. Accessed on 1 Feb 2012. <www.livestrong.com/article/417852-canexercisehelptreat-depression/>. Schacter, First, First Gilbert, and First Wegner. Introducing Psychology. 1st ed. New York City: Worth Publishers, 2011. 55-63. Printed Sorensen, Barbara. "Dopamine and Exercise." livestrong.com. livestrong, 24 Sept. 2010. Web.
Accessed on1 Feb 2012. <www.livestrong.com/article/257091-dopamineexercise/>. Sullivan, D. M.. Endorphins - chemistry encyclopedia. N.p., N/A. Web. Accessed on 7 Feb 2012. <http://www.chemistryexplained.com/Di-Fa/Endorphins.html>.
English 2010
Kip Chaichana, Monica Martell, Sancha Becerril, Matthew Castillo, Ruqaya Yassin, and Anh Nguyen
“Struggling and suffering are the essence of a life worth living. If you're not pushing yourself beyond the comfort zone, if you're not demanding more from yourself - expanding and learning as you go - you're choosing a numb existence. You're denying yourself an extraordinary trip.” ― Dean Karnazes, Ultramarathon Man: Confessions of an All-Night Runner There are many benefits to physical exertion, both mentally and physically. The advantages exercising provides directly correlates to the transformation of chemistry in both the brain and the body. A few ways these chemicals help is by changing the body’s chemistry to reduce stress and lower blood pressure. This report focuses on answering the question, “what are the mental benefits of physical exertion?” Physical exertion is described as “the activity of exerting your muscles in various ways to keep fit” (Farlex). This report focuses on the physical, chemical, and mental aspects of why physical exercise is beneficial to people. Physical Effects of Exercise In a study that was published in 2007, the Medical College of Georgia researched the different effects of aerobic exercise of cognitive function in overweight and sedentary children. The results from the study stated that even after only 40 minutes of daily exercise it improved the students’ intelligence scores for required standardized tests immensely. As well as helping one
with increase in focus and in turn their academic performance; physical exertion also helps one utilize creativity. In 2005, the University of Kentucky conducted a study which found that students who exercised prior to testing scored better on creative productivity than those who did not. Newsweek's Magazine overview of the present research on creativity, reported the following about exercise and how it was related to creativity. It stated that almost every dimension of cognition improves from 30 minutes of aerobic exercise, and creativity is no exception. Newsweek also stated that the type of exercise wasn’t relevant, and the boost lasted for at least two hours afterward.
Chemistry in the Brain
Exercising changes the chemistry of the brain. The changes have a positive impact on mental health. These chemicals also increase brain activity, one of which is Brain-Derived Neurotropic Factor (BDNF). BDNF is a protein that people’s brain secretes during exercise. A direct connection between a lack of BDNF and depression exists. BDNF helps with long-term memory. Endorphins are small neuropeptides that come from the pituitary gland. They are like a type of pain medicine. The body and brain uses them to reduce pain and anti-stress hormones. They help athletes to exercise for longer periods of time. When endorphins are released the body feels relaxed and calm.
Mental Adaptation of Running: Although many think of running as a pure physical activity, any seasoned runner will say it is 99% mental. As a person runs it is a constant psychological battle to keep going, to overcome the pains and ales of the physical strain to reach the desired destination or mile mark. If anything, running is an exercise that works the brain just as much if not more than the body itself. Runners conquer and control their bodies and physical desires to be able to accomplish their goals. Working to overcome physical desires by mental means have extreme and lasting effects on the brain. Scientific studies have been done that prove that benefits of running include: improved cognitive function, ability to maintain brain plasticity, increases brain vascularity, faster injury recovery, reduction of depression, and reduction of likelihood of developing Alzheimer’s (antiagingwellness). Also, connections have been discovered between running and increased memory capabilities (Reynolds). Pushing so intensely mentally while exercising allows ones brain function to increase greatly when dealing with everyday situations and problems. The brain adapts and becomes stronger when it is used to achieve goals that push the body beyond its comfortable and natural limits. This power or strength the brain develops allows it to grow and develop more neuronal pathways that increase function and capacity; increasing a person’s ability greatly to problem solve, process thoughts, and remember information. When running is seen as simple, boring or a pointless physical activity the benefits that this type of exercise offers are being overlooked. Running is one of the best physical activities that allows the brain to be challenged and grow during the process. This mentally stimulating activity gives those, who participate, great advantages over those who do not, and those that include it regularly in their lives will experience great benefits throughout their lives.
Endorphins help reduce high blood pressure, “ACSM has established that effective lowering of your blood pressure can be achieved with moderate intensity cardio exercise done 3 to 5 times per week for 20 to 60 minutes per session” (perfect-toning-body.com). Exercise makes the heart beat faster and stronger which causes a stronger and healthy heart. As the heart beats faster the blood moves fluently. High blood pressure is caused when people limit their activity. When exercise becomes hindered, calories are not being sufficiently burned, which then turns into fat, causing the fat to then stay inside the arteries and liver. Exercise reduces blood pressure ten points or ten millimeters, by burning fat. Physical exertion lowers the concentration of stress hormones. The United States is one of the most stressed countries in the world; and many people in the U.S. have to deal with it on a day to day basis. Forbes’s statistic states “five out of America’s fifteen most stressful cities are in the Golden State, where residents contend with a wicked brew of job woes, high costs of living, traffic congestion, and poor air quality” (Beth). Finding ways to manage stress is an important factor in people’s physical and mental health. Managing stress can be difficult, but exercise can be one of the easiest ways to reduce stress. Exercise relaxes muscles, tense muscles can be a common symptom of stress. Exercise utilizes stress hormones, leaving less to accumulate and store in the body. Exercise can also be a healthy outlet for pent-up frustrations, and changes the overall focus even for small increments throughout the day. Exercise and Its Effect on Mood Disorders When a person has anxiety or depression, exercise often seems like the last thing they want to do. Once someone does get motivated, exercise can make a big difference. Research on anxiety, depression and exercise show that the psychological and physical benefits of exercise can help reduce anxiety and improve the overall mood.
Exercise reduces the risks of anxiety and depression symptoms from returning, enabling people to feel better. Exercise has many psychological and emotional benefits too. It can help people gain confidence. Meeting exercise goals or challenges, even small ones, can boost a person’s self-confidence. Exercise is a distraction; it helps people break away from the cycle of negative thoughts that feed anxiety and depression. However, there is a strong relationship between chemicals that are being released during exercise and it’s effect on mood disorders. Two common disorders are depression and anxiety, each disorder is due to an insufficient amount of serotonin and norepinephrine. These are monoamines which are a type of neurochemical. Each neurochemical has a unique purpose and effect on an individual’s mood and physical ability; and when neurochemicals’ are no being longer produced in sufficient amounts these results in mood disorders and diseases. Serotonin helps to elevate one’s mood. Exercising is also directly related to an increase in the production of the chemical tryptophan. Tryptophan is an amino acid that your body uses in the production of serotonin. Low levels of Serotonin are directly related to depression. Anti-depressants and anti-anxiety medications, such as SSRI’s (selective serotonin re-uptake inhibitors), block the re-uptake process between the synaptic and post-synaptic. Allowing more serotonin to pass through the receptors and be used in the post-synaptic cell (See Figure 1). Most SSRI’s can take anywhere from two to three weeks to start working effectively, during which patients http://www.healmindbody.com/services/Bodywith these mood disorders show And-Mind/Neurostransmitter-Restoration.aspx no alleviation of the symptoms. Figure 1 Research studies show that
patients taking SSRI’s can accelerate the process by initiating exercise into their daily regiments; because of this depression and anxiety symptoms were relieved after two short days (McGovern). Exercise increases the concentrations of serotonin by stimulating the sympathetic nervous system (See Figure 2). Exercise releases norepinephrine a neurotransmitter, which is linked to mood and heightened senses (Schacter, Gilbert, Wegner). Norepinephrine concentrations increase during aerobic exercises, and remain elevated up to four hours after being completed. Dopamine is also released during exercise. Its function controls how and when a person moves, and also enables feelings of joy and sorrow (Schacter,
Depression Study: Exercise vs. Medication http://balancedbodyandmind.blogspot.com/2010/ 09/got-depression.html Figure 2
Gilbert, Wegner). A depletion of dopamine can lead to illnesses such as depression and Parkinson Disease. Through exercise one can stimulate dopamine, decreasing the chances of an early progression in Parkinson Disease. However, exercises releasing dopamine must be rigorous, challenging, and pertain an intense cardio-vascular activity. “Dopamine levels control how well we sleep, think, and withstand stress and motional shifts. Sedentary lifestyles can affect dopamine levels. This lack of exercise may be the cause of a host of ailments including attention deficit disorder, compulsive behavior and depression” (Sorenson).
Depression Study: Exercise vs. Medication http://balancedbodyandmind.blogspot.com/2010/09/gotdepression.html Figure 2
The word "exercise" is often thought of as running laps around the gym. But, exercise includes a wide range of activities that boost your activity level to help you feel better. Certainly running, lifting weights, playing basketball and other fitness activities help get the heart pumping. But exercise can also be something like gardening, washing the car, or strolling around the block. Anything which
helps a person get off the couch and moving is exercise. Any amount of physical activity can help improve your mood. Physical exercise provides people with a sense of control over their self and environment. It enhances self-esteem and feeds you with appreciation for your physical abilities. It creates a sense of selfaccomplishment, and a healthy release to everyday stresses. Exercise can also create opportunities of unity, and social interactions. When looking at exercise from a variety of perspectives, you gain an ample amount of knowledge about the importance it represents by creating an established balance to ones physical and mental well-being. Carol Welch states, “Movement is a medicine for creating change in a person’s physical, emotional, and mental states”. Without the benefits of exercise there would be many devastating factors in an individual’s life. Exercise helps alleviate symptoms that include anxiety, depression, stress, and ADHD. Clearly, exercise offers many mental benefits and is an important part of enjoying a healthy lifestyle.
Works Cited Boeree, Dr. C. George. "General Pshycology." Neurotransmitters. George Boeree, 2009. Web.
Accessed on 1 Feb 2012. <http://webspace.ship.edu/genpsyneurotransmitters.html>. Farlex. “The Free Dictionary”. Web. Accessed on7 Feb 2012<http://www.thefreedictionary.com/ physical+exertion>. "Increase Your Endorphin Levels." Increase your endorphin levels. N.p., n.d. Web. Accessed on 7 Feb 2012. <http://alteredstates.net/barry/newsletter449/index.htm>. McGovern, MK. "The Effects of Exercise on the Brain." . Bryn Mawr College, 2005. Web. Accessed on 1 Feb 2012. <http://serendip.brynmawr.edu/bb/nuero05/mmcgovern.html>. Miller, Alicia. Anxiety Disorder and Exercise. LiveStrong, 26 May 2011. Web. Accessed on 5 Feb 2012. <www.livestrong.com/article/384063-anxiety-disorder-exercise/>. Miller, Alicia. "Can Exercise Help Treat Depression>." livestrong.com. liveStrong, 09 April 2011. Web. Accessed on 1 Feb 2012. <www.livestrong.com/article/417852-canexercisehelptreat-depression/>. Schacter, First, First Gilbert, and First Wegner. Introducing Psychology. 1st ed. New York City: Worth Publishers, 2011. 55-63. Printed Sorensen, Barbara. "Dopamine and Exercise." livestrong.com. livestrong, 24 Sept. 2010. Web.
Accessed on1 Feb 2012. <www.livestrong.com/article/257091-dopamineexercise/>. Sullivan, D. M.. Endorphins - chemistry encyclopedia. N.p., N/A. Web. Accessed on 7 Feb 2012. <http://www.chemistryexplained.com/Di-Fa/Endorphins.html>.
