Introduction
In ancient history, physical activity has its origin. It is believed that the Indus Valley civilization developed the foundation of modern yoga in approximately 3000 B.C. during the early Bronze Age. The beneficial role of physical activity in healthy living and managing health conditions is well documented in the literature. Physical activities provide important health benefits. Exercise is defined as planned, systematic, and repetitive physical activity that improves athletic performance by enhancing body composition, fitness, and motor abilities. Regular exercise reduced the incidence of cardiometabolic illness, breast, and colon cancer, and osteoporosis. Exercise also aids with various substance use disorders like quitting smoking. As physical exercise strongly influences health, worldwide standards specify a weekly allowance of “150 minutes” of modest to vigorous physical exercise. When these suggestions are followed, many chronic diseases can be reduced by 20%-30%.
The impact of physical health on mental health
There is increasing evidence documenting the beneficial effects of physical health on mental health. Systematic evaluations have demonstrated better outcomes for mental disorders with physical activity. Multiple psychological effects like cognitive function, self-esteem, mood, depression, and quality of life have been studied. As per the general results, exercise enhances mood and self-esteem while reducing stress tendencies, a factor known to worsen mental and physical disorders. Studies demonstrate that people who exercise regularly have a better frame of mind. Also, when engage in physical activity, human beings produce more of these two neurochemicals opioids and endocannabinoids which are linked to pleasure, sleepiness, anxiolytic effects, and reduced pain sensitivity. It has been shown that exercise can improve focus, attention, memory, cognition, language fluency, and decision-making. Researchers state that regular physical activity enhances the functioning of the hypothalamus-pituitary-adrenal (HPA) axis, lessening cortisol secretion and restoring the balance of leptin and ghrelin.
Figure 1. The effects of physical activity on the hypothalamus-pituitary-adrenal (HPA) axis. Adapted from source.
Regular exercise has immunomodulatory effects like optimizing catecholamine, reducing cortisol levels, and reducing systemic inflammation. Physical activity has been shown to increase plasma brain-derived neurotrophic factor (BDNF), which is thought to decrease amyloid-beta toxicity linked to Alzheimer’s disease progression. Methodologically sound research has discovered a related improvement in mentally and physically ill patients. Exercising and yoga are effective adjunct therapies for a variety of mental health illnesses.
Yoga as an adjunctive treatment
Yoga is a centuries-old Hindu practice. As defined by the National Center for Complementary and Alternative Medicine, mind-body interventions aim to improve the mind’s potential to change bodily functions. Yoga is used as a treatment for many conditions due to its beneficial effects on the mind-body connection. Possible therapeutic benefits of yoga are the activation of antagonistic neuromuscular systems, stimulation of the limbic system, and a decrease in sympathetic tone. Depression and anxiety sufferers might benefit from practicing yoga. Yoga is usually safe for people and seldom causes unintended negative consequences.
Adding yoga to traditional treatment may be beneficial for mental health problems. Many of the studies on yoga incorporated meditation as a crucial part of their methodology. Meditation and other forms of focused mental practice may set off a physiological reaction known as the relaxation response. Meditation has far-reaching physiological impacts like changes in attention and autonomic nervous system modulation. Left anterior brain activity that is associated with happiness rises considerably during meditation.
Physical activity and schizophrenia
Schizophrenia is a debilitating mental disease that usually manifests in one’s early years of productive life. The remission of schizophrenia happens in just a small fraction of cases. More than 60% will have relapses and they might happen with or without evident deficits. Extrapyramidal side effects are a problem with first-generation antipsychotic medications. Obesity and dyslipidemia are related to second-generation medications and may cause or worsen the condition. Evidence indicates that improved physical activity can help in attenuating some psychotic symptoms and treating medical comorbidities that accompany psychotic diseases.
Physically inactive people with mental conditions have increased morbidity and healthcare expenses. Exercise solutions are generally suggested to maintain mental and physical wellness. Multiple studies have shown that yoga may improve endocrine function, leading to improvements in weight management, cognitive performance, and menstrual regularity. In a randomized controlled trial with a yoga group (n=21) and an exercise group (n=20), the yoga group showed a statistically substantial decrease in negative symptoms. This research provides significant evidence for the use of yoga in the treatment of schizophrenia.
Physical activity and sleep
Sleep deprivation has negative effects on immune system function, glucose metabolism, mood, and cognitive ability. Studies using polysomnography demonstrated that regular exercise reduced Non-rapid eye movement and raised Rapid eye movement sleep. As per a meta-analysis of randomized controlled trials, exercise has demonstrated a statistically substantial impact on sleep quality in adults with mental conditions.
Physical activity in depressive and anxiety disorders
According to the World Health Organization depression is the leading cause of disability worldwide and is a significant contributor to the global burden of disease. Endorphins like opiates are opioid polypeptide compounds produced by the hypothalamus-pituitary system in response to emotional arousal, extreme physical exertion, or physical pain.
Figure 2. Flow chart demonstrating the link between beta-endorphins and depressive and anxiety symptoms. Adapted from source
Exercise and physical activity have been shown to improve depressive symptoms and overall mood in people of all ages. Exercise has been involved in reducing depressive and anxious symptoms in children and adolescents. Yoga forms that start with a focus on breathing exercises, self-awareness, and relaxation methods have a positive impact on depression.
Conclusion
The impacts of exercise on mental health are beneficial. Among people with schizophrenia, yoga was shown to have positive effects with exercise. Consistent physical activity improves sleep quality significantly. There is sufficient evidence to suggest that physical exercise improves depressive and anxiety symptoms.