It is common knowledge that exercise is a crucial component to keeping yourself physically healthy. But is there a positive connection between exercise and mental health? Is there a connection between mental burnout and exercise? We’ll take a look and explore those questions here.
Does Exercise Help with Burnout?
Physical activity has been shown to improve mental health conditions like depression and anxiety. Exercise can be incredibly effective, but the benefits depend on factors like individual differences, maintaining a consistent routine, and how exercise influences the brain and behavior. Here’s a few of the ways that exercise helps our mental health:
- Brain Changes (Neuroplasticity): Exercise supports the brain’s ability to adapt and grow, improving mood, memory, and stress regulation. It boosts factors like BDNF (a protein linked to brain health) and reduces inflammation, which are critical for mental health.
- Behavioral Skills: Exercise helps develop self-regulation skills, such as managing emotions, setting goals, and sticking to routines, which improve mental well-being. If you’re accountable to yourself and following through with a routine, it boosts self-esteem.
- Reward System: Exercise enhances the brain’s reward pathways, making everyday activities feel more rewarding. This can reduce the appeal of unhealthy coping mechanisms, like overeating or substance use.
Exercise Interventions for Mental Health
Exercise is a form of CAM therapy for mental health. CAM, or Complementary and Alternative Medicine, encompasses non-traditional approaches to wellness, including therapies like nutrition, meditation, and physical activity. As part of alternative mental health treatments, CAM focuses on holistic healing that addresses the mind, body, and spirit. Read about more of Associated Clinic of Psychology’s suggestions for Complementary and Alternative medicine here.
Another benefit of exercise is that it also triggers the release of endorphins, which can help elevate your mood and reduce stress. Engaging in activities such as yoga, walking, strength training, or swimming can:
- Lower symptoms of depression and anxiety.
- Enhance focus and cognitive function.
- Promote better sleep and energy levels.
The CDC suggests aiming for 30 minutes of movement a day or 150 minutes per week. If your schedule is packed, try weaving exercise into your daily routine. For instance, turning your dog’s outdoor time into a brisk walk not only helps you meet your fitness goals but also gives your furry friend a healthy dose of activity!
Individuality and Consistency
One important piece to keep in mind is that everyone’s body is different, due to factors like age, baseline brain health, or genetics. Make sure that you’re trying a variety of exercise approaches and intensities, while still maintaining a pace that’s right for your body. The American Heart Rate Association suggests that your target heart rate while exercising should be between 50-85% of your maximum heart rate, so try to aim for that when engaging in physical activity. Here’s a chart broken out by ages:
| Age | Target HR Zone 50-85% | Age-predicted Maximum Heart Rate |
| 20 years | 100-170 beats per minute (bpm) | 200 bpm |
| 30 years | 95-162 bpm | 190 bpm |
| 35 years | 93-157 bpm | 185 bpm |
| 40 years | 90-153 bpm | 180 bpm |
| 45 years | 88-149 bpm | 175 bpm |
| 50 years | 85-145 bpm | 170 bpm |
| 55 years | 83-140 bpm | 165 bpm |
| 60 years | 80-136 bpm | 160 bpm |
| 65 years | 78-132 bpm | 155 bpm |
| 70 years | 75-128 bpm | 150 bpm |
It’s also worth noting that consistency in exercise is key to reaping the benefits, so make sure you’re making exercise a part of your weekly routine, even if you take a break every so often.
If staying consistent is challenging, consider teaming up with a friend as an accountability partner. Having someone join you in activities can make it more enjoyable and help you stay on track.
Exercise Therapy for Mental Health
If you’re asking yourself, “Does exercise help with burnout?” The answer is a resounding YES. With the combination of endorphins, brain neuroplasticity, and creating good habits to improve self-esteem, exercise is a great way to improve your mental health.
Exercise should be performed in conjunction with therapy, medications (if prescribed), and other CAM strategies to make your mental health as strong as it can be.
At Associated Clinic of Psychology, our therapists offer compassionate and empathetic services to help you on your journey to wellness.
