Physical Exercise and Mental Health Research Paper Example

Abstract 

People are consistently encouraged to exercise and take charge of their health and physical well-being. In regards to strength-training specifically (involving free-weights, machines, and any resistance), there is extensive research outlining the physical benefits. The mental effects have been further investigated in recent years. While a positive impact has been recorded, with reduced feelings of depression, anxiety  and fatigue, less research has been done on the negative effects. I compared both the positive effects that weightlifting can have on a person, as well as the negative effects. The most common issue is Muscle Dysmorphia, a psychological issue that causes a person to have a distorted view on their muscle mass and body. I go into further detail on how this can escalate into serious disorders such as anorexia nervosa and binge eating disorder.  

Introduction

It is generally a known fact among society that exercise is beneficial. It is beneficial to one’s physiological health and longevity, reduces the risk of some diseases, and can be a great way to de-stress. Exercise in general has also been linked to many different mental health effects. Generally, the effects on mental health are positive; increased confidence, self-esteem, improved body image, and even a reduction of symptoms of anxiety/depression. However, an excessive amount of exercise can lead to negative effects as well [3]. Although there have not been extensive studies on the negative effects, it is important to consider the drawbacks of over-exercising. 

Mental Health and Exercise

Mood and anxiety disorders are the most common types of mental illnesses in both Canada, and the rest of the world. [6]. Depression affects over 300 million people worldwide [11]. Some symptoms of depression as outlined in by The Public Health Agency of Canada include “feelings of guilt, worthlessness, helplessness or hopelessness, a loss of interest or pleasure in usually-enjoyed activities, change in weight or appetite, sleep disturbances, and decreased energy or fatigue (without significant physical exertion)” [5].  Depression can usually be treated with the use of drugs and psychological therapies, but some people report various negative side effects after long term use. [7] A recommended alternative or supplement to treatments for depression and anxiety is exercise [2]. After a 60 minute session, people reported feeling less feelings of anxiety and an increased overall mood. [8] 

Positive Effects of Strength Training on Mental Health

‘Resistance Exercise’ or ‘Resistance Training’ is specifically defined as “exercise in which a muscle contraction is opposed by force to increase strength or endurance.” [1]. This is also commonly referred to a s weightlifting. Strength training is resistance training (using machines, weights, or bodyweight)  with the specific intent to increase one's strength and muscle mass. Common strength exercises include barbell squats, deadlifts, bench press, and pull-ups. Resistance training can also include the use of elastic bands, machines, and bodyweight exercises. 

In the article Mental Health Benefits of Strength Training in Adults [4] 42 trials showed that exercise in general reduced symptoms of depression. 18 of these trials examined the effect of strength training alone [4]. The evidence showed that strength training alone, as opposed to other forms of exercise (cardio and aerobics) was associated with the largest reduction of depression symptoms in diagnosed depressed patients [4]. Specific effects recorded were less fatigue, more motivation to complete everyday tasks, and better cognitive functioning [4].  Another meta-analysis of 33 clinical trials and 1877 subjects concluded that strength training reduced depression symptoms significantly. [9] The symptoms were reduced regardless of the subject’s mental health status/diagnosis. In a Fitness Genes article, Dr. Haran Sivapalan says weight training eases symptoms of anxiety as well, in both subjects with a diagnosed anxiety disorder and those without a diagnosis. These results show that lifting weights as a part of a workout regimen are associated with both reduced depressive and anxiety symptoms [10]. Strength training has been shown to be a great alternative to relieve feelings of anxiety, tension, and stress.

A main factor contributing to the reduction of depression and anxiety symptoms from strength training is the release of endorphins [12].  Endorphins are peptides produced by the brain. These bind to the brain’s opiate receptors, which are responsible for the perception of pain. When specific endorphins are released, feelings of pain can be reduced, and feelings of euphoria and joy can be increased [12]. In a study using PET (Positron Emitting Tomography), participants performed a range of high to low intensity workouts, and the endorphin release was measured. It was determined that there was a proportionate increase in the release of endorphins with increasing exercise intensity [12]. The results of these studies suggest that a workout regimen incorporating strength training is associated with reduced emotions of depression and anxiety. Those who participated in the mentioned studies reported an overall increase in their mental health. 

Negative Effects of Strength Training on Mental Health

The relationship between strength training and negative mental health effects has not yet been thoroughly researched. However, there are studies that suggest individuals who perform high-intensity or competitive weight lifting can be at a greater risk of experiencing certain psychological issues. According to the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders), Body Dysmorphic Disorder (BDD) is defined as “Preoccupation with one or more perceived defects or flaws in physical appearance that are not observable or appear slight to others.” [13] A subcategory of BDD is Muscle Dysmorphia or Muscle Dysmorphic disorder (MD) . It is when an individual “is preoccupied with the idea that his or her body build is too small or insufficiently muscular.” [13] Unlike BDD, MD has to do with a person’s perceived level of body fat and muscle mass, as opposed to features of the face, skin, hair, or specific body part. People who have MD often have obsessive tendencies with weightlifting, dieting, and comparing their physique to others. Common things that those with MD do are eating large quantities of food, obsessing over the size/shape of muscle groups, following strict diets, and even wearing excessive layers of clothing to conceal or enlarge the appearance of their body. [14] 

In a study conducted in 2019, psychological predictors of MD were assessed among a group of recreational athletes including bodybuilders, strength athletes, and fitness practitioners. Results indicated that the bodybuilders (those who engaged in strength training for muscle hypertrophy) reported more emotions of feeling ‘smaller and weaker’ than the rest of the groups [15]. The study also highlighted how a condition called ‘orthorexia nervosa’ (an obsession with proper or ‘healthful’ eating [16]) and social anxiety may potentially play a role in predicting symptoms of MD in Bodybuilders [15]. A consequence of BD is malnutrition, an overall decline in health, and increased risk of injury due to over-exercising to increase muscle mass and appear ‘bigger’.  In a 2018 Article studying MD “Individuals with muscle dysmorphia also report that they would become extremely anxious or upset if deprived of even 1 day of lifting weights in their usual pattern.” [15] It is important to recognize that although uncommon in itself, MD shares common traits of an Eating Disorder (ie: anorexia nervosa) due to the restrictive nature of their eating habits. [15] It can also be compared to binge-eating disorder, when comparing men who consume a large amount of calories daily, with the goal of increasing muscle mass and strength. Similarly to eating disorders, MD is also associated with depression and anxiety due to feelings of hopelessness, disappointment, and dissatisfaction of one’s physique. 

Conclusion

The different effects strength training has on a person's mental health raises the issue of finding a balance. Further studies are being conducted which study the specific causes of MD in people who strength train. Strength training generally has more positive benefits both physically and psychologically, reducing depressive symptoms, fatigue, mental fog, and anxiety. It can increase self esteem, confidence, body image, and a positive attitude.  In itself, it is not a treatment for mental illnesses but highly successful in reducing symptoms when combined with medication and therapy. Although more rare, there can be psychological issues that arise within those who follow a strict strength training program and among those who compete at a professional level. Lower levels of satisfaction with one's body image and physical appearance are recorded among weightlifters as a whole, with young males between 20-25 being most commonly affected. [12] Finding a balance between the two can be difficult. This is why it can be beneficial to consult a medical professional and even a certified trainer to advise you on ways to keep both the mind and body healthy.  It is important that those who engage in strength training as an exercise are able to recognize both healthy and unhealthy eating, exercise habits, and overall lifestyle changes.