For decades, the popular expression "runner's high" has been used to describe a feeling of well-being or happiness after exercise, prompting scientists to investigate the relationship between physical activity, endorphin release, and mood.At the heart of this scientific question lies a simpler one: does exercise really change how you feel, or is it just a psychological perception? Recent scientific evidence supports the idea of a close relationship between physical activity and mood improvement, but the underlying mechanisms are more varied than just the "happy hormone".
The first point to understand is that exercise affects brain chemistry in multiple ways. During physical exertion, the body releases chemicals such as endorphins, natural peptides that act as internal painkillers and may contribute to an improved sense of well-being after exercise. This rise in endorphins is part of what is thought to contribute to the so-called "runner's high" in some athletes, but scientists point out that endorphins' effect on mood may be indirect and may not alone be sufficient to explain the mood improvement.Instead, research suggests that physical activity promotes the release of other important chemicals such as serotonin and dopamine, which are closely linked to mood regulation and psychological well-being. Serotonin levels rise with regular exercise, which can help stabilize positive emotions and reduce depression, while dopamine is associated with reward and motivation pathways in the brain.
Empirical evidence also supports that regular aerobic activities such as walking, jogging, swimming or cycling can have positive effects on mental health. Multiple studies show that people who engage in regular physical activity are less likely to suffer from depression and anxiety than those who do not engage in regular physical activity, and exercise may be effective in alleviating symptoms of mild to moderate depression.
The psychological mechanism also plays a significant role. Exercise acts as a stress-relieving mechanism: physical movement takes the mind away from daily stressors and regulates the levels of stress-related hormones such as adrenaline and cortisol, creating a sense of relaxation after a workout session.
What is important to realize is that the improvement in mood is not limited to endorphins alone. Research has found that exercise is not a complete replacement for medical or psychological treatment in cases of major depression, but it can be a powerful adjunctive therapy, especially in cases of anxiety and mild depression, as recent large-scale research reviews suggest.There is also evidence that the type of activity and its environment can enhance mood effects. For example, outdoor physical exercise, or so-called "green exercise," can promote psychological improvement more than indoor exercise, due to the sensory interaction with nature and lower levels of fatigue.
Moreover, the effects of exercise are not only chemical, but also include improved sleep, increased self-confidence, increased stamina, and reduced feelings of confusion and mental fatigue, all of which contribute to overall mood quality. It is worth noting, however, that the quantity and quality of exercise are important: regular moderate activity is often more effective than intermittent intense exercise for some individuals, especially those who are not accustomed to exercising.
It stimulates the release of brain chemicals such as endorphins, serotonin, and dopamine, which are associated with an improved sense of well-being and emotional regulation, and reduces levels of stress hormones, promoting a sense of calm and inner stability. In addition, regular physical activity helps improve sleep quality, enhances cognitive functions such as concentration and mental clarity, and generates a sense of accomplishment and self-control, a key element in building psychological balance.
Bibliography:
Bibekas, J.A., Howell, N., and Simmonds, D. (2012).The effect of exercise on depressive symptoms: a meta-analysis.American Journal of Preventive Medicine, 43(6), 631-642.
Dishman, R.K., and Oliver, S.J.(2006).The Neuroscience of Exercise and Mood. Medicine and Science in Sport and Exercise, 38(2), 363-370.
Harvard Medical School.(2020).The Effect of Exercise on Mood and Mental Health.Boston: Harvard University.
Meehan, M., et al. (2018).The role of brain-derived neurotrophic factor in the effect of exercise on depression. Journal of Biological Psychiatry, 83(5), 406-414.
Staub, K., et al. (2015).The effect of the endocannabinoid system in improving mood after aerobic exercise. Journal of Biological Psychology, 112, 1-9.
World Health Organization.(2022).Physical Activity and Mental Health: A Global Report. Geneva: World Health Organization.
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