This article collates large-scale evidence on how physical activity impacts mental health. With a keen aim to determine the effectiveness of exercise in reducing symptoms of depression, anxiety, and psychological distress across adult populations.
Exercise remains a highly effective and essential strategy for improving brain health and mental wellbeing. Exercise is also the most accessible for adults.
Here are some tips to continue including Exercise as a management tool for Brain Health:
- Prioritise regular physical activity as a core strategy for mental health management.
- Incorporate moderate to vigorous intensity exercise, as higher intensity shows greater benefits. Intensity considerations must also be compared to other disease exercise guidelines.
- Start with short-term, structured programmes (2 months @ 3 sessions per week) to maximise effectiveness.
- Include a healthy diversity of exercise types (aerobic, resistance, functional training).
- Individualisation is critical, especially for those with mental health or chronic conditions.
- Encourage consistency over perfection. Regular engagement is more important.
- Integrate exercise into daily routines to improve adherence. Consider behaviour economics for the person.
- Use exercise in combination with any other treatments or therapy currently included. Allow a combined approach and not an isolated one.
- Monitor progress and mental wellbeing outcomes, not only physical performance or fitness parameters.
- Promote accessibility and low-cost options to improve long-term adherence.
Remember to complete the Brain Health Module for more practical information and research, an elective of the Exercise is Medicine South Africa Accreditation.
