Exercise: The Solution to All Your Problems

Just kidding.

Wouldn't that be nice?

You know you should exercise, everyone is telling you so, but let's talk about why! Sometimes, having the "why" makes the "how" much easier, so I want to take some time today to break down some of the big reasons.

But there are some problems that exercise can solve! Or at least help with.

“It is exercise alone that supports the spirits, and keeps the mind in vigor.” – Marcus Tullius Cicero

Mental health

Exercise has been shown to improve cognitive function overall, so it makes since that it would improve mental health. If your mind is working better, you'll do better at working on whatever problem or negative problem plagues you.

Depression and anxiety seem to be the most studied mental illnesses, and this review of studies shows that overall, while a combination of exercise and other treatments is optimal, those who only exercised still saw improvement in mental health. Even psychosis and schizophrenia showed improvement from exercise, though there were fewer studies examining this.

This study from Science Direct found that exercise, regardless of location, reduced bad mood, restlessness, anxiety, and perceived stress. It also found that exercising outdoors had about the same benefit as indoors, but also led to an increased sense of calmness.

So is it a cure for all your mental health problems, or a substitute for therapy and medication? No. But if you're having a rough patch, it could help make a difference. Anecdotally, I have always felt an instant reprieve from mental health struggles while exercising, and often have a halo effect of more energy, positivity, and motivation throughout the day when I get in a morning workout. It isn't permanent, but it is quick, and can get you through a hard moment when other measures might take more time.

“When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied.” – Herophilus

Stress

I don't know anyone right now who isn't stressed. We all want the best for ourselves, our families, our friends, and time is limited. We can't do everything we need or want. This creates stress. Add any outside problems, like not having enough money, illness, or interpersonal problems, and you'll find yourself with an overabundance of stress, headed toward injury, mental health problems, or burnout.

What is stress, exactly? A few things. It can be an outside event, like an earthquake, death of a loved one, or a challenging problem at work. It can be a response to internal forces, like anxiety, depression, or recurring thought patterns. It can be good stress, like pushing yourself to finish a project or finish a workout, or it can be bad, like falling into a pattern of negative thoughts after social interactions, or over working.

Overall, for the purposes of discussing how exercise can improve your response and coping with stress, we'll think of it as a physical response, whether the stimulus is a natural disaster or anxious thought patterns.

You've heard of fight-or-flight, right? This is where exercise helps us.

Exercise is, in itself, a source of both mental and physical stress. I would never recommend exercise to someone going through an immediate physical or mental crisis for this reason. It would simply exacerbate the problem, not help.

But for those experiencing more low-grade, chronic forms of stress, exercise can be a way of breaking the cycle. If you are constantly getting stressed from some regular feature of your life (a toxic work environment, problems with family, social anxiety, being a primary caretaker, phobias), exercise can teach you how to build and release your stress in a healthy way. This is where choosing exercise is important.

If you only have stressful periods periodically, usually from outside problems, then a higher-stress workout might benefit you. Consider high intensity or endurance work. Running, heavy lifting, or a competitive sport are good options. This way you can practice raising your stress levels, and then releasing that stress with a good cooldown, stretch, social time, anything that makes you feel calm and happy.

For those who have more chronic problems with stress like those listed above, gentle exercise might be your best fit. Yoga, tai chi, dance classes, or swim will help you move your body and learn how to soothe your nervous system.

Physical Health

This one is the most obvious and touted, and so I'll spend a little less time on it.

Exercise is good for your body. Aerobic exercise improves your cardiovascular health and reduces risk of almost every major health condition plaguing the developed world (diabetes, heart disease, and cancer). Anaerobic exercise increases muscle mass and bone density, which reduces your risk for injury as you age and improves metabolism, again reducing risk for diabetes, heart disease, and cancer.

It also has a snowball effect. Those who exercise will probably start changing how they eat for the better, engage in more socializing around their sport or hobby, spend more time outside, and just generally feel better. Exercise is part of a balanced approach to a healthy lifestyle, and if you start exercising, you will probably start seeing other areas that can help improve and support your life and health.

There is debate on the best type of exercise for lowering risk of all-cause mortality and improving longevity. Some studies say volleyball, stretching, cycling, racquet sports, or swimming. There is no meaningful consensus, and it is something that is difficult to control for (those who live in a tropical climate are more likely to swim, for example, so is it the swimming, or the climate? Is skiing good, or is it because those who ski are outside more and getting more sunlight in winter than those who don't? Are racquet sports really the golden ticket, or is it because those who have access to courts and racquets are more likely to live in affluent areas? Are group sports good because of the variety of intensities, or because of social engagement?).

So do the exercise you enjoy and feel the most benefit from, and maybe don't base your exercise choices on studies alone. It's likely that a personal element (genetics, body type, personality, or some other factor) comes into play.

“Well-being is about the combination of our love for what we do each day, the quality of our relationships, the security of our finances, the vibrancy of our physical health, and the pride we take in what we have contributed to our communities. Most importantly, it’s about how these five elements interact.” – Tom Rath

Additionally, many common illnesses, diseases, and common complaints can be addressed through exercise. If you're acutely ill, exercise is not a good idea, but a minor illness or chronic condition will likely benefit under guidance from your doctor and maybe a physical therapist if you have injuries or limitations.

But minor complaints often improve with exercise. Sinus symptoms can be relieved with a jog. Tension headaches can benefit from a stretch. Fatigue can dissipate from getting the blood pumping with a few squats or jumping jacks.

Further Reading and Sources

This study (pdf available at this link) was a great jumping off place for this post, and also provides some really good general information about the overall benefits of exercise. If you're looking for a deeper read, I would start with it.

If you want to read more about stress and exercise, The Handbook of Stress Science: Biology, Psychology, and Health, p. 301-319, has a great overview, and you can browse the chapter for free on Google Books. It also has a great references section with many more articles and books if you want to really go down the rabbit hole.