How does exercise impact mental health?
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Exercise has profound impacts on mental health based on several aspects discussed by in the .
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Brain-Derived Neurotrophic Factor (BDNF): Exercise, particularly both endurance and resistance training, is known to increase levels of BDNF, which supports brain function and overall brain health 1.
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Mood Enhancement: Even brief exercises, like a 10-minute walk outside, can significantly elevate mood by boosting neurochemicals like dopamine and serotonin 2.
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Blood Flow and Neurogenesis: Exercise increases blood flow to the brain, which is crucial for its metabolic demands. This supports brain function but does not necessarily increase the number of new neurons in humans, as commonly thought 3 1. The increased blood flow due to cardiovascular exercise may also facilitate the release of BDNF, enhancing cognitive functions 2.
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Hormonal Benefits: Resistance training stimulates the release of hormones like osteocalcin from bones, which positively impact brain health and help maintain neuron function. Incorporating both endurance and strength training is advised for balanced benefits 1 3.
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Neurochemical Boost: Deliberate physical activities can cause increases in anti-inflammatory cytokines and reduce inflammatory ones like IL-6, promoting a better anti-inflammatory environment, which is beneficial for mental health 1.
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Metabolic Balance: Exercise aids in regulating cortisol levels. Prolonged or overly intense sessions raise cortisol excessively, so about 45-60 minutes of exercise is optimal to avoid hormonal imbalance and maintain mental clarity 4.
Overall, committing to regular exercise routines, combining both endurance and resistance training, can profoundly support mental health, enhance mood, and improve cognitive function.
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