Installment #1 of Running on a Daily Basis looked at the health benefits of running regularly; this week we’ll look at how running can improve mental health, decrease stress, and improve sleep quality. The aerobic activity of running was selected because of its many excellent benefits as a cardiovascular and body weight-bearing exercise; however, any aerobic activity (such as biking, swimming, walking, etc) will help improve overall health as well.
1.) Running can help prevent and/or ease depression. As you run, your body releases neurotransmitters called endorphins, which are released from the pituitary gland and hypothalamus during exercise, and act as pain killers and mood enhancers during and immediately following exercise. Regular and consistent running can help people increase their overall mood because of the natural mood boost that occurs with exercise. In addition to releasing brain chemicals that help increase mood, running can reduce immune system chemicals which have been shown to worsen depression. Stick to a regular running and exercise routine to stay heart and mind healthy!
2.) Running can help decrease stress if done on a regular basis. Just 20 minutes of daily running can keep stress levels at bay. Running increases blood flow through the body, bringing increased oxygen to vital organs such as the brain and heart. Prolonged stress can increase the intensity of neuron functioning which can increase toxic waste product buildup in your body. By running you increase your oxygen intake and blood flow which can help remove bad toxins from your body as a result of stress. (Stress Management, n.d.)
3.) The American College of Sports Medicine (ACSM) recommends that persons having trouble sleeping increase their daily physical activity. A recent study by Stanford University Medical Center revealed that after a 16 week program adults who exercised at least four times a week for 30-40 minutes saw sleep quality improve. Participants were able to fall asleep faster and sleep up to 45 minutes longer. Factors such as total time asleep, number of times waking up during the night, and how long it takes to fall asleep were examined. Results showed that exercise improved overall quality and length of sleep (Sobel, n.d.). The ACSM suggests exercising outdoors (a good reason to go for a long run outside!) since light exposure has sleep-promoting effects. Both the research study and the ACSM suggest exercising at least a few hours prior to bedtime, since exercise increases blood flow and heart rate, making it difficult to fall asleep soon after exercising. (ACSM, 2003).
This next benefit comes from walking, not running, but is a useful bit of information to know!
4.) Studies have shown that walking increases oxygen to your brain, helping to improve mental health. Walking requires little glucose uptake in the muscles unlike other aerobic activities do. The glucose that is already stored in your body is circulated more effectively during walking without the need for your body to increase glucose uptake by much. As increased oxygen and glucose circulation occurs, more blood is brought to the brain. Increased blood flow combined with an increased heart rate during exercise helps enhance energy production, cerebral blood vessel growth, and oxygen circulation in the brain. Regular walking (at least 20 minutes daily) has shown to increase memory, concentration, and abstract learning and decrease stroke risk by 57%! Now there are some good reasons to put on those walking shoes and go out for a long walk! (Franklin Institute, 2004).
References:
American College of Sports Medicine; ACSM. (2003). Trouble sleeping? a little exercise may help. Retrieved August 11, 2010. http://www.acsm.org/Content/ContentFolders/NewsReleases/2003/TROUBLE_SLEEPING__A_LITTLE_EXERCISE_MIGHT_HELP.htm
Franklin Institute (2004). The human brain – exercise. Retrieved August 11, 2010 http://www.fi.edu/learn/brain/exercise.html#physicalexercise
Sobel, D. (n.d.). Exercise improves sleep. Retrieved August 11, 2010. http://www.healthy.net/scr/article.aspx?Id=424
Stress Management. (n.d.). Managing stress with regular exercise. Retrieved August 11, 2010. http://www.mindtools.com/stress/Defenses/Exercise.htm
