For centuries, people have linked physical activity with psychological wellbeing. Yet, it has only been in the last few decades that we have properly understood the beneficial processes that occur during and after exercise. The remainder of this article will describe many of these health-promoting processes and offers practical advice in optimising activity.

Perhaps the most common known benefit of exercise is the chemical change that takes place during and after physical activity. These changes can lead to a sense of euphoria and, those experiencing it, sometimes refer to it as it as “runners high”. Indeed, studies have consistently found that physical activity activates the release of endorphins (morphine-like chemicals). Not only do endorphins lead to a sense of euphoria, they are known to interact with parts of the brain implicated in pain perception and thus act as powerful pain killers. Other studies have found that exercising for 30 minutes three times a week can activate the endocannabinoid - leading to a subjective sense of wellness and calm. Unlike external agents of morphine and cannabis, naturally occurring chemicals are not harmful and are non-addictive. At a more basic level, the very act of tensing and contracting muscles (which occurs during exercise) leads to relaxation of the body.

In addition to the physical processes that take place during exercise, various psychological phenomena, which occur during exercise, have been noted. Indeed, physical activity can be conceptualised as a form of distraction - diverting attention away from unhelpful stimuli – consequently lifting mood. Physical activity has also been seen as an exciting challenge – which again can lift mood. Group physical activity can enhance social connections and relationships and can foster mutual support.

Aiming to exercise three times a week for at least 30 minutes is generally seen as good advice. Although many people have a structured exercise regime (e.g., attending the gym or regular running), other forms of routine activity also count as exercise. If you are pressed for time, some simple life changes can be enough to reach your activity goals. Perhaps you could use the stairs instead of the lift, you could cycle to work or you could play sport rather than watch it.

Finally, many argue that promoting physical activity in childhood will lead to a more active adulthood. Research has shown that this is often the case. Thus, for parents, sewing the seeds of a healthy lifestyle may be a good long-term plan. However, even in the short-term, studies reveal greater cognitive abilities (e.g., attention and memory) among regularly active children as opposed to children with a more sedentary life. 

By Daniel MacInerney BSc. (Hons.) MSc. | Edited by Thomas O. H. Brown BA (Hons.) PGCert. MBPsS

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