What is the Relationship Between Exercise and Mood?

Toni Henthorn

For decades, scientists have touted the positive relationship between exercise and mood. Exercise appears to influence mood in several ways, mostly by the release of chemicals, called neurotransmitters, that ease pain and lift spirits. Physical activity produces a positive effect on the levels of the four key brain chemicals that impact mood: epinephrine, serotonin, dopamine, and the endorphins. Furthermore, exercise stimulates the release of brain-derived neurotrophic factor (BDNF) in the hippocampus region of the brain, which stimulates the generation of new neurons and repair of damaged neurons. Since studies show that the hippocampus in depressed individuals may be 15 percent smaller than normal, accelerated neurogenesis through exercise-triggered BDNF may help to treat clinical depression.

Distance running can enhance one's mood.
Distance running can enhance one's mood.

Epinephrine is the chemical messenger responsible for the body's "fight or flight" response to danger or stress. This chemical becomes depleted under conditions of chronic stress, anxiety, and starvation, often producing exhaustion, mental fatigue, and depression. Although intense exercise stimulates release of epinephrine, regular, moderate exercise with alternating light and intense levels of exertion lowers circulating epinephrine levels. This facilitates better function of the parasympathetic nervous system, which mediates digestion, sleep, immune response, and repair of body tissues. It also decreases the heart rate, blood pressure, body temperature, and cortisol levels, all of which has a psychologically calming and energizing effect, explaining part of the link between exercise and mood.

The pituitary gland produces endorphins, which are natural opiates that are released in response to the pain or stress of exercise.
The pituitary gland produces endorphins, which are natural opiates that are released in response to the pain or stress of exercise.

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Serotonin is the principal neurotransmitter responsible for feelings of well being and satisfaction. Studies have shown that depressed persons have reduced brain serotonin levels, and many of the antidepressant drugs work by elevating serotonin levels. Low serotonin levels lead to irritability, fatigue, and moodiness. In addition to stimulating neurogenesis, BDNF boosts serotonin production and signaling, which, in turn, heightens BDNF release. This synergistic cycle may be a critical component of the significant association between exercise and mood enhancement.

High-intensity activities like sprinting can increase epinephrine levels.
High-intensity activities like sprinting can increase epinephrine levels.

Dopamine helps the body to regulate waking and sleeping cycles. An imbalance in dopamine disrupts sound sleep patterns, producing fatigue. Jet lag is a common result of dopamine imbalance associated with travel across time zones, poor diet or starvation, stress, or anxiety. In the brain, dopamine levels fluctuate in sync with serotonin levels. Since exercise elevates serotonin levels, dopamine levels also increase, especially in response to moderate intensity, long-duration exercise, further illustrating the connection between exercise and mood.

Serotonin is a neurotransmitter known as the "feel good" brain chemical, because it acts as both a mood booster and an appetite suppressant.
Serotonin is a neurotransmitter known as the "feel good" brain chemical, because it acts as both a mood booster and an appetite suppressant.

Endorphins, the body's natural opiate painkillers, reduce physical and mental pain and produce a form of euphoria. These chemicals, which are released by the pituitary gland in response to pain or stress associated with exercise, interact with the same receptors as heroin or morphine, cutting pain and generating a natural high. Research shows that endorphins spill into the brain within 30 minutes of the initiation of physical activity, and this influx increases with the frequency of exercise. Although endorphins can have an addictive effect, much like nicotine or morphine, the 30-minute delay in gratification necessary in order to achieve a high lessens the addictive qualities of exercise. According to several surveys, as few as 15 percent of Americans regularly engage in moderate physical activity and experience the euphoric effects of exercise and mood enhancement by endorphins.

Physical activity and relaxation techniques may help alleviate mood disorders.
Physical activity and relaxation techniques may help alleviate mood disorders.

Although any kind of exercise produces mood enhancement, the type of exercise in which a person engages makes a significant difference in the effect it has on brain chemicals. Highly intense activities, such as sprinting, weight lifting, and interval training, increase epinephrine levels. On the other hand, cycling, long-distance running, swimming, and other activities requiring moderate effort over longer periods of time produce a greater dividend in mood-enhancing brain chemicals. Pathways that are repetitively used in the brain become stronger each time they are used, making the neurochemical response to exercise and corresponding mood elevation more profound over time.

A person's mood can motivate them to exercise more.
A person's mood can motivate them to exercise more.
Studies show the hippocampus part of the brain may be up to 15% smaller in depressed individuals, but that exercise can stimulate that section of the brain.
Studies show the hippocampus part of the brain may be up to 15% smaller in depressed individuals, but that exercise can stimulate that section of the brain.
Execising releases neurotransmitters, which in turn ease pain and promote a good mood.
Execising releases neurotransmitters, which in turn ease pain and promote a good mood.
Exercise helps to defuse anger before it can turn to violent rage.
Exercise helps to defuse anger before it can turn to violent rage.
In many cases, exercise can help alleviate mood swings that are caused by stress.
In many cases, exercise can help alleviate mood swings that are caused by stress.

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Discussion Comments

GreenWeaver

@Cupcake15 - That happens to me too which is why I exercise first thing in the morning. Since I have done that not only is my blood pressure excellent, but I have reduced my stress level tremendously. I always try to vary my workout so that I don’t get bored.

Sometimes I will run on the treadmill and other times I will do jump rope sets until I reach about 25 minutes. When I finish I feel so good which is why I can see how people say that running activities are addictive because that “Runners high” that you experience when working out strenuously is an amazing feeling.

cupcake15

@Crispety - I believe that because I always feel so much better after I exercise. I have to say that I do see a link with exercise reducing depression symptoms too.

Whenever I feel a little down, I dance and get my heart rate up and after a while I forget what I was sad about. I also think that exercise reduces insomnia as well.

I know that when I exercise vigorously I get such restful sleep.I fall asleep right away. I just have to make sure that I exercise in the morning because if I exercise later in the evening it has the opposite effect. It leaves me completely wound up.

Crispety

I know that regular exercise reduces symptoms of anxiety. I had a friend that had a very stressful job that took up jogging four times a week and she says that she feels remarkably better after a run. She says that her mind is clearer and she is able to focus more about her issues with work.

She adds that this form of clear thinking really allows her to put things in perspective and even allows her to come up with construction solutions to problems that she is facing at work. I think that exercise really does relieve anxiety symptoms.

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