Is there a link between mood and exercise?
Recently, I had a patient who was feeling stiff, tight and noticeably low in her mood. She mentioned she had stopped her usual routine – running and swimming. This made me think about the powerful connection between physical activity and mood.
The latest research in The British Medical Journal found evidence to support the link between moderate reductions in depression and exercise. They found the most effective types of exercise include; yoga, walking, jogging and strength training. As the British Medical Journal (BMJ) says “Exercise is an effective treatment for depression, with walking or jogging, yoga, and strength training more effective than other exercises, particularly when intense.” Noetel et al (2024).
Not only does exercise improve physical health, but it also boosts our mental health. After discussing with my patient and explaining my findings, she has got back to her exercise routine. The results? She has found herself feeling a lot better both mentally and physically.
Would I recommend an exercise routine? Absolutely! Regular physical exercise is one of the simplest and most effective ways to improve mood. Even if you are busy small adjustments to your routine can make a big difference. Adults should be aiming for 20 minutes of physical activity everyday. The NHS (2024) suggest that intense exercise just once or twice a week can reduce the risk of heart disease or stroke.
I understand life can be busy so it’s finding smart ways to make it work alongside your lifestyle. Personally, I aim to do a 30 minute strength work out 4-5 times a week, along with 30mins of cardio 3-4 times a week! If I have an extra busy week I make sure I walk to work or park the car a bit further away to get a brisk walk in. Staying active and moving is a key part of staying healthy and improving your mood.
Remember, exercise doesn’t just change your body, it lifts your mood, helps with balance and focus and improves your overall quality of life.
Now I better get moving …. See you all in clinic!
Dr Kash
NHS (2024). Physical activity guidelines for adults aged 19 to 64. [online] nhs.uk. Available at: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
Noetel, M., Sanders, T., Gallardo-Gómez, D., Taylor, P., Cruz, B. del P., Hoek, D. van den, Smith, J.J., Mahoney, J., Spathis, J., Moresi, M., Pagano, R., Pagano, L., Vasconcellos, R., Arnott, H., Varley, B., Parker, P., Biddle, S. and Lonsdale, C. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ, [online] 384(8417), p.e075847. doi:https://doi.org/10.1136/bmj-2023-075847.