Regular Exercise has been known to promote physical health.

Regular Exercise

As is the case with healthy nutrition, exercise also positively affects both your physical well-being and your mental well-being. For example, regular exercise has a beneficial influence on the prevention and course of depression, anxiety disorders and dementia.

Furthermore, exercise promotes cognitive functioning, especially executive function (which includes planning, multi-tasking, concentration; the effect on executive functioning is the most abundant) and memory. These effects seem to increase with age. In addition, exercise is related to increased determination and better coping with stress.

To obtain maximum effect, exercise should be done regularly -approximately 2 to 3 times a week- and should be of at least moderate intensity (that means, more intense than just walking) for at least 30 minutes each time. Both stamina- or fitness training are equally effective, although combination of both is thought to be slightly better.

A couple of mechanisms underlie the positive effects of exercise, which in some way resemble these of nutrition (therefore it might be useful to read Why Eating Healthy can Prevent Depression.)

Regular exercise increases the brain cells in the prefrontal cortex

Prefrontal cortex development

For example, exercise is associated with an increase of brain cells in the prefrontal cortex (the region involved in executive function, colored red in the picture on the right) and the hippocampus (memory). This is probably caused by increase in neurotrophic factors, including BDNF.

Another positive effect of exercise, is it reduces oxidative stress and inflammation, for example by activating a substance called PGC1α.

Decreasing mental stress

Furthermore, exercise leads to a decrease in cortisol levels and reactivity, thereby also decreasing mental stress. (Just like visiting nature reduces stress by the way!)

Finally, exercise implies the use of positive thinking strategies, such as having a goal, feeling of achievement and self-consciousness.

All in all, exercising on regular basis promotes both your physical- and mental well-being.

Check out more tips for decreasing mental stress here.