McGaha 1

Adrienne McGaha

ENG 1201

Dr. Heather Johnson-Taylor

19 July 2020

How Does Physical Activity Affect Mental Health?

19.1% of adults and 16.5% of youth aged Americans have experienced a mental health

disorder in 2016 (Mental Health By the Numbers). With this startling statistic, is it viable that all

of these people are able to get help? Some of these people may not have the financial stability to

see a therapist to help themselves. Additionally, mental health experts are in high demand, as one

could imagine based on our seemingly high cases of mental health disorders. Sometimes there

are waitlists and it takes a long time for patients to be able to see a therapist. This can be a

heartbreaking and frustrating process for people that desperately need help with their mental

health. Physical activity has been proven to have many benefits for the human body. For

example, it helps strengthen the cardiovascular system, makes your muscles strong and can even

protect people from diseases. However, physical activity can do miraculous works on the brain

as well. The brain is the most complex part of the human body, however it is truly so important

that people understand just what physical activity can do for the brain. What is the effect of

physical activity on mental health? According to research from areas ranging from the American

Psychology Association, a TED talk by neurologist Wendy Suzuki, and multiple research

articles, one could conclude that there is a true positive correlation between amount of physical

activity and improvement to someone’s mental health. The key benefits are that physical activity

can be used as a potential alternative to antidepressants or any other mood regulating drug.

Additionally, physical activity reconstructs the anatomy of the brain, in order to protect the brain
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from cognitive deterioration later in life. Finally, it improves our mental health and mood short

and long term.

One out of every five people experience depression at some point during their lifetime

(Lopez, Hidalgo; the DEP-EXERCISE group). With this outstanding statistic, some may be

wondering how depression is dealt with since it is so popular. Historically, most cases are treated

with some mixture of psychotherapy and antidepressants. This can be seen as an unrealistic way

to treat depression because therapy is not something everyone financially has access to.

Additionally, there are underlying conditions that make antidepressants dangerous to certain

individuals. With this being said, the investigation is to see if physical activity can help boost

mental health to potentially help these individuals who want a solution but may not necessarily

have the means to help themselves. Physical activity is free and something everyone can

participate in. Physical activity has countless benefits and very few drawbacks where

antidepressants may have side effects.

One counterargument was a study done on people sixty-five years of age or older. They

randomly had some of the residents do physical activity and others on antidepressants. While

exercising definitely did not decrease the depressive symptoms of these elders, there was no

clear answer that physical activity is as effective as the antidepressant. (Hidalgo; the DEP

Exercise group) However, this study was only done on older people. It may have had different

results if done on younger people who can do more vigorous physical activity. Additionally,

there were only thirty-seven people in this study. That is not enough to truly come to a

conclusion. Finally, there was no long-term check on these residents past sixteen weeks. There

could have been longer term psychological effects that the study did not include. Another

limitation of these studies is that the aerobic exercise that is usually chosen is walking or
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running. While these are key aerobic exercises, there is no way to know if the results would

differ with different types of aerobic exercise. They also did not include studies about team

sports or any other types of exercise. In exercising, it is important to find what the trainee enjoys,

and not everyone enjoys running and walking. Some people prefer cycling, swimming, or even

playing sports. One could assume that these types of exercise could have the same effects but

there is truly no way to make sure unless they are tested themselves.

In a research study done by Hujie Ren and Young-eun Song, they studied how different

intensities affect the mental health of college-aged students. They put two hundred college

students into four groups: no exercise, low intensity exercise, moderate intensity exercise and

high intensity exercise. This study was very well done, with little variables. Additionally, the

authors are credible and the research paper was constant with other cross-referenced sources.

These intensities were monitored based on maximum heart rate. They were then tested on a

multitude of different mental health indicators after their exercise. They were monitored for eight

weeks. Their findings were quite interesting. There were significantly higher scores in the

moderate and high intensity group. However, they discovered that it is best for non-active

students to start off at a low or moderate level of exercise and then work up to higher levels.

Their studies also showed that high intensity exercise produces negative emotions during the

recovery period, however there are long-lasting positive psychological effects. Another finding

that was interesting was that with the long-term moderate level of exercise, college students felt

less fatigue. College students are stereotyped as students who are constantly tired and up late at

night. If students knew that engaging in physical activity would help them with fatigue, this may

lower their anxiety levels. Additionally, physical activity helps reduce the sensitivity of

adrenergic receptors (Ren, Song). This makes day-to-day anxieties easier on students because
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they will have built up tolerance. This is increasingly important when discussing long-term

positive effects on mental health because not only are these students getting immediate energy

boosts but they are building up their tolerance so that anxieties are not as harmful in the long-

term. Eventually, with enough consistent physical activity, certain stressors will not have such a

large impact on that student’s mental health anymore.

One stereotype of college students is that they stay up late and do not get an adequate

amount of sleep each night. Most college students are busy with classes, keeping their grade

point averages high, involved in student organizations, working a part-time job, and trying to

build their resumes. Not to mention they are hopefully trying to have a consistent social life and

physical activity routine. All of these activities combined, does not leave much time for sleeping

or self care. Fatigue is such a big stressor among college students. It is a really overwhelming

feeling as though there is not enough time in the day to get everything done. The feeling as

though there is no break in sight and no sense of “slowing down” is a stressor among college

students. I gathered this from personal experience and from conversations with other college

students. One way to relieve this type of stress, especially in college students could be physical

activity and exercise. While it seems unrealistic to add one more thing to a college student’s

plate, there are so many benefits. These benefits are not only physical but can have such a

positive effect on helping with long-term fatigue. Exercise helps the body’s ability to circulate

oxygen which immediately improves energy levels (How to Exercise to Increase Energy and

Beat Fatigue). The best way to exercise when trying to maximize energy and reduce fatigue is

low-intensity workouts. Attempting high-intensity workouts when having issues with fatigue

seems like a nearly impossible task for those people. In a study done at the University of Georgia

they tested three groups of people, high-intensity workouts, low-intensity workouts, and no
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additional workouts. Both groups that did workouts experienced significant, immediate energy

boosts, however the low-intensity workout group experienced less fatigue in the long-term.

Another good way to minimize fatigue is by adding yoga into an individual’s regular workout

routine. This not only can improve energy levels and mood but can also regulate stress and

anxiety. Yoga forces individuals to slow down and breathe and focus on something other than

the outside stressors in their life. Additionally, after the yoga session, productivity should be

higher because it will be easier to focus for longer periods of time. Another good way to boost

energy and minimize fatigue is by taking a walk outdoors. Not only is a brisk walk good exercise

but being outdoors can truly boost energy and mood levels. However, there is a way that one can

exercise too much and this can have the opposite effect. Overtraining is defined as an individual

who exercises too often without enough recovery time (How to Exercise to Increase Energy and

Beat Fatigue). When training, the trainee must ensure that they are giving themselves and their

body enough time to recover and ensuring that they are intaking the correct amount of calories

that will balance with the amount they are losing. If these important steps are not taken when

doing heavy training, the trainee will feel even more fatigue and not get the satisfaction of

physical activity. When discussing mental health this is so important because boosts in energy

levels and mood are important when treating depression and anxiety. However, if individuals

take this too far, it can have adverse effects on their mental health and do the opposite of what

they are looking for. It is important that when using physical activity as a way to treat mental

health, these things are made clear to patients so that they can reap the benefits and not get

discouraged because they are not doing it correctly and healthily.

In a study done by Wendy Suzuki, a neuroscientist, she found in herself that when she

began to exercise she was able to focus and maintain her attention for longer periods of time.
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Finally, she began researching this and found that she was not the only one who experienced

these positive results. When people do consistent physical activity it changes the anatomy of the

brain. Exercise produces new brain cells that expand the volume of the hippocampus, and this

gives individuals a long-term improvement in memory. Additionally, it strengthens the

hippocampus and prefrontal cortex which means they will be less susceptible to cognitive

decline and neurodegenerative diseases (Suzuki). Physical activity truly creates a shield or

barrier around the brain, protecting it from illnesses. She recommends that people exercise at

least three or four times a week, for thirty minutes each, and include some sort of aerobic

exercise. Suzuki also discusses how this can not only improve one’s mental health long-term but

can help prevent diseases, primarily Alzheimer's disease. This disease is impactful to so many

families all over the world and there is truly no cure. Watching a family member endure

Alzheimer's disease is heart-wrenching. Physical exercise is a seemingly easy way to prevent or

delay the disease, since it is genetic. Not only is Wendy Suzuki a neuroscientist but she is also a

fitness instructor. Additionally, she did a research project about this, making her extremely

credible. Finally, she became interested in this because she experienced these effects of physical

activity first-hand and wanted to learn more.

In an interview done with Lauren Andrews, physical activity instructor at Bowling Green

State University and a member of the executive board for University Dance Alliance, she

reinforced many of the ideas discussed in her personal experience. In her personal life, she has a

very consistent exercise routine. She has found that having a consistent exercise routine has been

her outlet for stress. She started lifting in high school and ever since then, that has been her outlet

when she is not feeling well emotionally or physically. She also mentioned that joining group

fitness classes in college has completely morphed her college experience. She said that it was
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something she could look forward to throughout the day and it truly eased her stress.

Additionally, group exercise classes gave her a social outlet. This decreased a lot of social

anxiety she had about coming into college because she automatically had a social group around

her that she felt confident around due to working out. Overall, she thinks it has increased her

mental health a lot. I asked Ms. Andrews if she notices an immediate result in the mood or

energy levels in her students directly after a workout. Overall, she said yes. Lauren said she

attempts to make encouragement a staple part of her class. She does this by having the students

cheer each other on and “woo.” She said,”You can literally see their face light up when they start

the workout.” From a social aspect, Lauren notices a shift in her students because many of them

are very excited to see their friends. Not only is working out good for the mind and body, but it is

a way to hang out with friends and peers. One thing Lauren tries to do is to talk to her students

before the workout begins to set a positive environment and tone before the workout even starts.

Having a positive and accepting environment is so extremely important when teaching a training

class. In response to the question,”Do you think that having a consistent physical activity routine

helps fight against chronic fatigue?” Lauren responded by saying that most people would think

that people are typically tired after they work out so people often wonder how it would decrease

fatigue. However, when you are exhausted after a workout, that immediate energy boost a trainee

feels gets them through the day but then at the end of the day they are exhausted. This allows

them to sleep better at night. Therefore, exercise helps regulate the sleep pattern. Additionally,

she said that soreness motivates her and her students to continue working out. Being sore is

“proof” that a trainee is getting stronger and this motivates them to keep going and keep working

hard. Overall she said that exercise certainly fights fatigue. In response to the question,”How do

you think the vigor of activity affects mental health or how does the effect differ between high
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and low intensity workouts, Lauren responded by saying that it certainly depends on the person.

Lauren said that she is someone who loves HIIT (high intensity interval training) workouts and

heavy lifting so for her a higher intensity workout gives her higher levels of satisfaction.

However, someone who simply does not enjoy those types of workouts or does not have that

kind of exercise experience, may feel a larger benefit from a lower intensity workout. Someone

who is not as experienced in working out may do a high intensity workout and leave feeling

empty and with low self-esteem. This is not what is wanted in order to teach a consistent

workout routine. Lauren also shared a personal story during her interview. She said that she was

working out five to six days a week and doing heavy lifting. She was also working out very early

in the morning and going to bed very late. Her workout gave her enough energy to get through

the day but by the end of the day she was exhausted and was not sleeping long enough. She was

not giving herself enough recovery time and therefore her workouts started to become ineffective

and she was feeling a lot of fatigue. This is more proof that exercising has crucial benefits for the

mind and body but overtraining can have the adverse effects and it is important that people know

that they need enough time to recover and recharge after an intense workout if that is the type of

training they are going to engage in. Lauren said that having a consistent exercise routine has

truly shaped her college experience, especially with being involved in University Dance

Alliance. University Dance Alliance at Bowling Green State University has given her a “team”

atmosphere and given her an amazing outlet for her stress and a great way to continue her

exercise habits. Through having a consistent workout routine herself, teaching classes at the

recreation center and being involved in University Dance Alliance, Lauren believes that having a

consistent workout routine can truly shape someone's mental health and impact it for the better

and she believes that those around her certainly feel the same way.
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From an article from the American Psychological Association, it was found that physical

activity can be used as a replacement for an antidepressant. They found that exercise is a short

and long-term solution, as long as a consistent exercise routine is maintained. While any exercise

decreases depressive symptoms, the most benefits correspond with the highest amounts of

activity. Another finding was that physical activity was equally effective as an antidepressant for

both genders. The study done was on people from age eleven to age fifty-five. (Exercise Helps

Keep Your Psyche Fit). Through their results, it was found that the highest benefits were found

in the people that were the most elder. The most important finding from this study was that the

most effective way to treat depression is a mixture of physical activity and psychotherapy.

Exercise boosts mood levels which is crucial, especially for people struggling with

depression and depressive symptoms. It does this by reducing immune system chemicals

(Department of Health and Human Services, Exercise and mood). These chemicals can make

depression or depressive symptoms worse. Additionally, exercise and physical activity increases

levels of endorphins (Department of Health and Human Services, Exercise and mood) which

naturally boost mood. Additionally, exercise can help regulate sleep schedules. Consistently

getting enough sleep can protect the brain from different types of damage so being able to do this

through exercise is very important.

From the International Journal of Behavioral Nutrition and Physical Activity, there was

an interesting perspective shown about how physical activity could potentially have long-lasting

mental health benefits in young kids. This source has many authors that all have their impressive

credentials listed and gives an in-depth analysis of the study they conducted. The study also

lasted for six years, that is a long enough time to draw certain conclusions. Being involved in

physical activity, and primarily being involved in a group or team gives young people the mental
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tools they will need to be mentally successful later in life. Physical activity builds young

people’s sense of autonomy, competence and relatedness. Autonomy is defined as the feeling of

being independent and capable on one’s own. Competence allows the individual to feel that they

are comprehending the things going on around them Finally, relatedness refers to feeling a sense

of belonging and feeling secure in an environment. Additionally, students who start at a younger

age, are more likely to have a consistent schedule as they age and be involved in moderate levels

of activity. The conclusion of this study was that from physical activity, students gain a sense of

autonomy, relatedness, and competency, which will eventually result in long-term positive

mental health effects.

As a result of Wendy Suzuki’s vigorous research, she concludes that, “Exercise is the

most transformative thing you can do for your brain today.” Based on these findings, one

concludes that there is a positive correlation with amount and intensity of exercise and benefits

to an individual’s mental health. Additionally, exercise provides a shield that protects the brain

from harmful diseases. Even if it does not completely fend off disease, it will definitely help

defend the brain and have these diseases not affect an individual until later in life. Physical

activity can be used as an antidepressant and is something that individuals who struggle with

depression should at least try. Finally, starting physical activity at a young age allows people to

gain important mental skills that can help them be successful later in life. There is certainly still

research that needs to be done in this field. However, it can be concluded that physical activity

can certainly boost one’s mental health and the more consistent someone is with their routine, the

more positive of an effect physical activity will have. Exercise is a powerful tool that humans

can use not only as an outlet for stress and anxiety but to strengthen the brain and body. In a time

where there is a lot of heartbreak in the world and so many unknowns, there is so much power in
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knowing that taking control of one’s physical health can positively impact their mental health

and get them through these stressful and uncertain times. Additionally, if people start their

exercise journey now, they are building skills that will last them a lifetime and will have long-

lasting positive effects on their brain and body.

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Works Cited

Andrews, Lauren. Personal Interview.

Department of Health & Human Services. “Exercise and Mood.” Better Health Channel,

Department of Health & Human Services, 24 Jan. 2018,

www.betterhealth.vic.gov.au/health/HealthyLiving/exercise-and-mood/.

“Exercise Helps Keep Your Psyche Fit.” American Psychological Association, American

Psychological Association, www.apa.org/research/action/fit.

“How to Exercise to Increase Energy and Beat Fatigue.” ISSA,

ww.issaonline.com/blog/index.cfm/2019/how-to-exercise-to-increase-energy-and-beat-fatigue.w

Huijie Ren, and Young-eun Song. “Effects of Physical Exercises in Varied Intensities on

Mental Health of College Students.” Revista Argentina de Clínica Psicológica, vol. 29, no. 2,

Feb. 2020, pp. 1074–1083. EBSCOhost, doi:10.24205/03276716.2020.348.

JL. Fraser-Thomas, J. Côté, et al. “Mechanisms Underpinning the Association between

Physical Activity and Mental Health in Adolescence: a 6-Year Study.” International Journal of

Behavioral Nutrition and Physical Activity, BioMed Central, 1 Jan. 1970,

ijbnpa.biomedcentral.com/articles/10.1186/s12966-020-0911-5.

López-Torres Hidalgo, J., Aguilar Salmerón, L., Boix Gras, C. et al. Effectiveness of

physical exercise in the treatment of depression in older adults as an alternative to antidepressant

drugs in primary care. BMC Psychiatry 19, 21 (2019). https://doi.org/10.1186/s12888-018-1982-

“Mental Health By the Numbers.” NAMI, www.nami.org/mhstats.

Suzuki, Wendy, director. TED, 2017,

www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise?language=en.