Mental Benefits of Exercise 1

Running Head: Mental Benefits of Exercise

The Effects of Cardiorespiratory Exercise on Mental Health

Kayla Dahl
Glen Allen High School

Mental Benefits of Exercise 2

The Effects of Cardiorespiratory Exercise on Mental Health:
Kayla Dahl

Cardiorespiratory exercise generates wide-ranging physical responses which coincide

sharply with alterations in brain development. For example, the discovery of irisin (a hormone
released due to physical activity) has repeatedly been linked to unparalleled mental benefits and
cognitive rewards. Irisin was originally discovered in 2012 by a group of researchers at Harvard
Medical School, where they noted production of this hormone in both mice and human subjects
following physical activity. However, researchers at Duke University remained dubious of such
discovery, questioning Harvards specific methods and procedures implemented throughout the
study. Intent on producing a reliable experiment, Duke University employed an evolved
technology known as quantitative mass spectrometry, which broke various proteins into smaller
fragments for elaborative analysis. This study noted the presence of irisin in the blood samples of
both sedentary individuals, as well as active participants who completed 12 weeks of aerobic
exercise. However, the sedentary group possessed an average of 3.6 nanograms per milliliter of
irisin, whereas the more active subset carried an average of 4.3 nanograms per milliliter, a
significant increase in irisin content within the bloodstream. In general, the production of irisin
correlates with blood-sugar regulation, weight loss, improved cognitive function, and most
notablyenhanced mental perspective. Since such remarkable developments, irisin has been
dubbed the exercise hormone and presents an unparalleled opportunity for greater research into
the biological effects of exercise (Rettner, 2015). Nevertheless, irisin and its substantial
connection to mental growth illustrates the hand-in-hand relationship amongst physical reactions
and mental responses; using this hormone as a guideline and basis for measurement, we can

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better understand and appreciate the psychological consequences of a seemingly sole-purposed
activity.
Furthermore, cardiorespiratory exercise has been linked to increased production of
B.D.N.F., a neurotropic factor linked to mental developments through strengthened neural
connections and greater neurogenesis. A team of researchers led by Justin S. Rhodes, a
psychology professor at the Beckman Institute for Advanced Science and Technology at the
University of Illinois, gathered four groups of mice and organized them into various learning
environments. Group 1 enjoyed an environment of sensual and gustatory accommodations,
such as indulgent fruits, cheeses, cinnamon, flavored water, bright colors, tunnels, and mirrors.
Group 2 enjoyed the extravagant pleasures of Group 1, yet was also equipped with running
wheels. Group 3 was exposed to a simple living environment, complete with bland kibble and
substandard conditions. Group 4 mirrored Group 3s simple nature, yet was also offered various
running wheels available for use. At the beginning of the study, all animals completed a
cognitive test and were injected with a substance that permits researchers to closely track
alterations in brain structure. After a few months of living in their assigned group, the rodents
were given the same cognitive test and analysis. Results of this experiment demonstrated that the
stimulating sights and snacks failed to improve brain function. Rather, the only significant factor
that contributed to enhanced mental performance was the presence of a running wheel. Scientists
contributed these remarkable conclusions to the increase in B.D.N.F., and found that this factor
led to strengthened neural connections within the brain. In fact, starting in our late twenties, the
average individual losses a yearly average of 1% of hippocampus volume, which is a key
component of memory and engaged learning. However, exercise appears to slow or reverse this
decay, as it greatly empowers neural connections and assists the retention of hippocampus

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function and performance. Similarly, in a 2007 study involving mice, these rodents navigated
through a maze prior to physical exercise. This increase in fitness caused the rats brains to fire
new neurons into previously existing neural networks. These neurons did not fire solely in
physical exertion; on the contrary, they were also released during the completion of cognitive
tasks, such as the exploration of foreign situations and environments. This experiment thus
demonstrated runnings ability to create new, multitasking brain cells that could adapt to various
scenarios (Reynolds, 2012).
Likewise, in a 2011 study, 120 older men and women were assigned to exercise programs
of moderate physical activity, such as stretching or walking. After solely a year, researchers
noted larger hippocampi in the walkers; however, those who were just assigned stretching tasks
actually lost hippocampus volume. Furthermore, the walkers also possessed higher levels of
B.D.N.F. in their bloodstreams, highlighting the improved production of this factor through
aerobic exertion. Cardiorespiratory exercise and its correlation of greater B.D.N.F. production
underscores the vast improvements associated with aerobic exercise. Though B.D.N.F. is largely
a physical response to exercise, it effectively bridges the gap between mere physiological
reactions of exercise with profound psychological growth (Reynolds, 2012).
As a byproduct of the physical effects of exercise, short-term mental benefits produce
notable progress and advancement in mental state of being. Foremost, cardiorespiratory exercise
incites benefits of improved cognition and intellectual performance within academic settings. A
2011 report details the positive effects of classroom-implemented exercise programs on
academic performance and function. 552 nine-year old participants were randomly selected and
divided into two groups: Group A and Group B. Group A received frequent exercise intervention
during week 1, while Group B underwent regular exercise activities during the second week.

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Over this two-week period, both groups were given a cognitive test battery (CTB) designed to
examine cognitive performance and development. This study demonstrated a cohesive and strong
link amongst the group exposed to classroom-implemented physical activity and intellectual
attention and ability (Hill, 2011). The ever-increasing evidence underscoring the effects of
exercise on academic performance within a professional educational setting provides opportunity
for greater use of physical activity in fostering intellectual mindset and intuitive youth within
todays society.
In addition, aerobic physical activity provides extended short-term benefits of greater
mental health and perspective. Specifically, the phenomenon known as Runners High has
sought the bond between running and improved optimism and self-esteem. Many researchers
hypothesized about the occurrence of Runners High, though testing this plausible phenomenon
was previously unfeasibleresearchers were unable to merely perform a spinal tap before and
after exercise to test for the release of endorphins within the brain. However, vast technological
advancements recently permitted analysis of this sensation, and researchers in Germany
published their astounding studies in the Journal Cerebral Cortex. Organized and facilitated by
German scientist Dr. Henning Boecker from the University of Bonn, this experiment targeted the
possible connection amongst running and cerebral endorphin secretions. Boecker implemented
PET Scans and chemicals that would illuminate endorphins released in the brain. If the scans
highlighted greater endorphins attaching to areas of the brain controlling mood, the basis for
Runners High would be strongly supported and fortified. Dr. Boecker and his team recruited
10 experienced long-distance runners unaware of the true purpose of the experiment. The
athletes completed a PET Scan both before and after a two-hour run, relying on the chemical
injections to demonstrate endorphin levels. Furthermore, the runners underwent a psychological

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exam to indicate their mood both prior to and after the lengthy exercise. Boeckers
experimentation and analysis conclusively indicated an increase in endorphins throughout
exercise; likewise, these secreted endorphins were also attaching to emotion-oriented areas of the
brain, particularly the limbic and prefrontal areas (Kolata, 2008). A scientific basis for Runners
High incites further discussion into this quasi-controversial occurrence; past assertions based
merely on theory or conjecture now have a solid footing on which to stand. A persistent theme
throughout these recent revelations is the greater progression and research into mental elements
of exercise, suggesting increased importance on this prevalent issue. These various evolutions
within technology further support an evident link between physical symptoms and their
psychological consequences, raising the distinct possibility of employing exercise as a means to
combat various mental ailments and stressors.
Possibly more promising than short-lived psychological effects is the likelihood of longterm mental benefits, including improved cognition and decreased risk of memory loss with age.
For example, the Knight Alzheimers Disease Research Center at Washington University recently
unveiled an unparalleled research project designed to examine the relationship between
cardiorespiratory health and decreased risk of Alzheimers disease. Scientists recruited 201
adults, ranging from ages 45-88. Though some participants showed a family history of
Alzheimers, virtually none showed clinical symptoms of the disease (as proven by sufficient
performance on various cognitive and memory exams). Participants underwent a brain scan
using Positron Emission Tomography (PET) to look specifically for signs of amyloid plaque.
Greater accumulations of this plaque leads to increased risk of Alzheimers onset and memory
degradation with age. Next, researchers genetically tested the volunteers for APOE, a gene
associated with cholesterol metabolism. While everyone possesses this gene, a specific variation

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known as the APOE e4 gene has been correlated with increased risk of Alzheimers; in fact, past
studies illustrate that those with this gene variant are 15 times more likely to develop Alzheimers
in their lifetime. Of the 201 participants, 56 were positive for the APOE e4 gene, which is likely
related to family history and genetics. The volunteers then completed extensive questionnaires of
their past exercise habits--- citing frequency, type, and duration, among other elements.
Following close analysis of these questionnaires, the Knight Research Center found that
individuals without the APOE e4 gene did indeed have lower accumulations of amyloid plaques.
However, the preventative measure was determined to lack statistical significance, and
conclusive results could not be drawn. On the other hand, participants with the APOE e4 gene
(already predisposed to greater accumulations of amyloid plaques) greatly reduced the plaque
buildup within their brains (Reynolds, 2012). Essentially, these APOE e4 gene carriers mitigated
their predisposed risk for the development of Alzheimers through frequent daily activity and
overall physical fitness. On the contrary, those who embraced sedentary lifestyles void of regular
aerobic fitness actually appeared to accelerate the accumulation of amyloid plaque. Such
astonishing discovery not only suggests the power of exercise to prevent memory loss, but also
the ability of inactivity to increase and accelerate cognitive functioning. Aerobic exercise thus
serves not only as a combative measure, but also as a preventative means to strengthen mental
resilience and ability. Such realization could potentially alter the entire playing field and lens
through which we view exercise. Rather than advocate aerobic fitness as a means to reduce risk,
it can be employed as a method for increasing resistance; exercise can thus be employed as an
antecedent to improved mental wellbeing rather than a mere practice to lower risk. Much like a
shot, exercise can assist in immunizing individuals from the detrimental loss of memory and
cognitive abilitiesthus ensuring a proactive means of combatting impaired mental functions.

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Once inspired and motivated by the prospects of a bright future and personal
achievement, college sophomore Joel Ginsburg becomes plagued by overwhelming anxiety,
stress, and depression. Dark thoughts and pessimistic views come to dominate his thoughtprocesses, hindering his hopes and weakening his will to persevere. Joel laments a world that
lost its color, haunted by a lifestyle wherein nothing interested him (Khazan, 2014). Even
trips to the gym seemed daunting and impossible, as he struggled to find daily motivation for
involvement and participation within real-world settings. Slowly but steadily, Joel found the time
for trips to the local fitness center, opting for the stationary bike as he read novels. Joel quickly
began to rely on this outlet, pouring his time and energy into an activity of purpose, achievement,
and chance for improvement. This renewed purpose and sense of meaning drastically altered
Joels outlook, as he began to see the world with refined optimism and hope. Through a
seemingly mundane and trivial task, Joel redefined his perspective and shifted towards a more
positive lifestyle of growth and inspiration.
Depression is a staggering mental illness, affecting around 25% of all adult Americans
(Khazan, 2014). Yet for years, researchers have advocated exercise as a combative tool for this
challenging condition. In 1999, a randomized control trial consisted of 156 men and women
(ages 50 or above) who completed comprehensive tests to examine their depression, followed by
16 weeks of either exercise-related treatments or the standard antidepressants frequently
prescribed to patients. This study revealed that those who engaged in exercise benefitted equally
as those who were prescribed Zoloft. While these antidepressants produced more immediate
effects, by the end of the 16 week time frame, both groups had simultaneous improvements. This
slight discrepancy may help to explain the hesitation to embrace physical fitness; the immediate
relief of medication lures many to this simple approach, as exercise may appear as a daunting,

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time-consuming, and draining process. Thus, despite these revolutionary findings being released
17 years ago, the medication consumption has continued while exercise has been avoided and
neglected.
Numerous scientists continue to debate and disagree over exactly how aerobic activity
can serve as a remedy for depression and mental illness. One theory states that physical exercise
releases a flood of endorphins, which serve to improve mood and alter perspective. Meanwhile,
many remain adamant that exercise increases production of norepinephrine, a neurotransmitter
that alters ones mood. Regardless of how, the popular consensus remains that exercise can fight
the destructive nature of depression, raising the question as to why we continue to shield this
potential solvent from patients combatting depression.
Madhukar H. Trivedi, a professor of psychiatry at the University of Texas Southwestern
Medical Center, is among the handful of medical professionals who stress the importance of
exercise in treating depression. Trivedi himself has organized and authored numerous studies
suggest this persistent connection, among them a 2003-2007 experiment designed to test the
effectiveness of aerobic exercise on patients diagnosed with major depressive disorder (MDD).
Participants were all sedentary individuals (ranging in ages 18-70 years old) who were diagnosed
with DSM-IV major depressive disorder. These 126 individuals were currently using selective
serotonin reuptake inhibitor (SSRI) to treat their mental illness, yet one group was instructed to
undergo various exercise regimes while maintaining their medication intake. Through close
observation, analysis, and reflection, the experiment found significant improvements in the
participants mood and energy (Khazan, 2014). Within his day-to-day profession as a
psychiatrist, Trivedi frequently proposes the option of exercise to his patients, citing recent
research and providing general information about such a process. When establishing a

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personalized plan for his patients, Trivedi includes guidelines for exercise three to five times a
week. He also advises each workout to last from around 45 minutes to an hour, instructing the
individuals to aim for 50-85% of their maximum heart rate. Trivedi stresses the importance of
adhering to this blueprint; failing to follow through would equate to a diabetic individual using
insulin only occasionally (Khazan, 2014). Likewise, he warns his patients upfront that such a
treatment rests upon motivation and continued focus. He often encourages daily tracking of
progress, such as through a FitBit or running watch. After a trial of this exercise
implementation is complete, Trivedi examines effectiveness and acknowledges the possibility of
reintroducing medicine into the mix.
Other psychiatrists seem to have followed in Trivedis footsteps, giving new life to this
progression and movement within medicine. Case in point, New York City psychiatrist Julia
Samton prescribes medicine solely as a third-tier resort only to be issued after exercise and talk
therapy have proven insufficient. Samton attributes this recent aversion towards exercise to the
expansion of medicine and its ability to provide quick, immediate relief. However, Samton notes
that the only true way to solve the problem is through long-term solutions wherein the patient
confronts and copes with the issues at hand. Where does that leave us now? We are presented
with an awe-inspiring mechanism to potentially combat a seriously debilitating mental illness
that affects a disturbingly high portion of our population. Logically, one would expect extensive
funding and investment towards this innovative field, and frequent implementation of this new
means into depression treatment plans. Yet the idea has not seemed to quite catch on; many
health care professionals continue to prescribe medications rather than embrace this promising
new alternative. Given this relatively new data, we must invest national attention and focus into

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the use of aerobic exercise to treat mental illness. The potential for improvement in this realm of
health care ought to inspire great energy and passion towards this revolutionary cause.
Iconic physicist Stephen Hawking once noted, science is beautiful when it makes simple
explanations of phenomena or connections between different observations. Indeed, it truly is
extraordinary to draw the link amongst physical reactionsendorphins, neurotransmitters,
structural changes in the brainand link these seemingly irrelevant responses to vast
improvements in human cognition and mental health. The science has spoken, as recent
developments and experiments clearly demonstrate the mental benefits of frequent aerobic
exercise. How such newfound knowledge will be treated is up to a matter of personal preference
yet given the wide array of potential rewards, one would hope for renewed emphasis on active
lifestyles and healthy decisions. While we surely cannot predict the future, nor wholeheartedly
ensure we do not develop a debilitating mental ailment, exercise paves the way for a hopeful
road towards greater longevity, cognitive awareness, mental stability, and renewed optimism.
References
Bergland, Christopher. (2014). Physical Activity Improves Cognition Function. Psychology
Today. Retrieved from https://www.psychologytoday.com/blog/the-athletesway/201404/physical-activity-improves-cognitive-function

Hill, W. J.B. (2011). How Does Exercise Benefit Performance on Cognitive Tests in PrimarySchool Pupils? Developmental Medicine and Child Neurology. Retrieved from
https://www.researchgate.net/profile/Mark_MonWilliams/publication/51199007_How_does_exercise_benefit_performance_on_cognitive_test
s_in_primary-school_pupils/links/543bb0cf0cf204cab1db1371.pdf

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Khazan, Olga. (2014). For Depression, Prescribing Exercise Before Medication. The Atlantic.
Retrieved from http://www.theatlantic.com/health/archive/2014/03/for-depression-prescribingexercise-before-medication/284587/

Kolata, Gina. (2008). Yes, Running Can Make You High. The New York Times. Retrieved from
http://www.nytimes.com/2008/03/27/health/nutrition/27best.html?
_r=0&module=ArrowsNav&contentCollection=Fitness
%20%26%20Nutrition&action=keypress&region=FixedLeft&pgtype=article

Rettner, Rachael. (2015). Exercise Hormone Irisin Really Does Exist. LiveScience. Retrieved
from http://www.livescience.com/51845-irisin-exercise-hormone.html

Reynolds, Gretchen. (2012). How Exercise Could Lead to a Better Brain. The New York Times
Magazines. Retrieved from http://www.nytimes.com/2012/04/22/magazine/how-exercise-couldlead-to-a-better-brain.html?_r=0

Reynolds, Gretchen. (2012). How Exercise May Keep Alzheimers at Bay. The New York Times.
Retrieved from http://well.blogs.nytimes.com/2012/01/18/how-exercise-may-keep-alzheimersat-bay/?
_r=0&module=ArrowsNav&contentCollection=Health&action=keypress&region=FixedLeft&p
gtype=Blogs

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