Senior Health Mental Health Benefits of Exercise 7/17/2023 | By Sarah Caesar The reasons to exercise extend beyond the obvious one, physical health. Exercise has a positive effect on the brain and leads to better mental health. Seniors Guide looks at the mental health benefits of exercise, from lower anxiety to improved memory. Researchers looked at poor mental health experienced by people who exercised and those who didn’t. Poor mental health was defined as experiencing high stress, depression, and/or emotional concerns. The study found that individuals who exercised had fewer days of poor mental health than their counterparts who did not exercise. Poor mental health days dropped by more than 40% among those who exercised. The largest associations were seen for popular team sports, cycling, aerobic and gym activities, and durations of 45 minutes and frequencies of three to five times per week. You can experience the mental health benefits of exercise through a wide range of activities. Adding exercise to your weekly routine is crucial to maintaining optimal physical and mental health. Here are a few ways exercise can lead to better brain health. 5 mental health benefits of exercise 1. Reduces anxiety and depression Regular exercise may help ease depression and anxiety by releasing feel-good endorphins. These cannabis-like brain chemicals and other natural chemicals enhance a feeling of well-being. Exercise can also take your mind off worries and help you combat negative thoughts. You can even gain more confidence when meeting your exercise goals. Furthermore, due to the social nature of many activities, you may receive ample opportunities to meet and socialize with others. Exercise is also a healthy coping strategy to manage depression and anxiety. Physical activity such as regular walking may help improve mood. 2. Improves blood flow to the brain A study by researchers at UT Southwestern found that blood flow to the brain increased in older adults with mild memory loss after a year-long exercise program. The study demonstrates that exercise gets more blood flowing to the brain. It also shows that, while there weren’t significant changes in memory or other cognitive function, exercise programs may help older adults slow the onset of memory loss and dementia. 3. Helps with production of new brain cells Neurogenesis, the process by which new neurons are formed in the brain, is critical in neural development and helps populate the brain with neurons. Exercise leads to a happier, healthier brain because it promotes neurogenesis. New brain cells are created in a specific region of the brain, the hippocampus. Research shows that the amount of exercise affects the degree of neurogenesis. Related: Osteoporosis and exercise – what you should know 4. Can improve memory Exercise improves memory and cognitive function by increasing molecular targets like brain-derived neurotrophic factors (BDNF). In addition to encouraging production of growth factors, it stimulates physiological changes such as reductions in insulin resistance and inflammation. It also indirectly boosts memory by improving mood and sleep, and reducing stress and anxiety. 5. Reduces risk of developing dementia Compared to other lifestyle changes, exercise appears to be one of the most effective at reducing risk of developing dementia. Several studies looked at the effect of exercise on people later in life. Results of 11 studies show that regular exercise can significantly reduce the risk of developing dementia by about 30 percent. Other studies showed that exercise effectively reduced cognitive decline in later life. Read More Sarah Caesar Sarah Caesar is a contributing writer. She writes about the aging brain, mental health, healthy aging, and other topics. During her free time, she enjoys reading, going for long walks, and exploring new places.