The Powerful Role of the Body in Mental Health:
Being Physically Active “Nor soul helps flesh more now, than flesh helps soul.” ROBERT BROWNING
God designed us so that we grow and come alive as integrated beings - mind, body, and spirit. The ancient understanding of education included the formation of the whole person. The physical was not considered in isolation, nor the mind. It turns out that all learning and growth is much less divisible than we might have imagined. As we engage the body in vigorous activity or even gentle movement, our mind, our emotions, and our spirit are more alert, more agile, and more well-off. The doctor-writer, Luke, took time to note that Jesus grew in wisdom and in stature, a demonstration of the integrity - and importance - of the whole person in healthful growth. An abundance of recent research confirms these convictions. Every time you exercise, the neurotransmitters dopamine, serotonin, and epinephrine are released, providing an immediate boost in focus, energy, and mood lift and a simultaneous calming effect as amygdala activity decreases.1 Over time, regular exercise contributes to neurogenesis in the hippocampus and more gray matter. 2 It boosts your immune system and reduces inflammation processes associated with numerous diseases.3 Even small amounts of regular physical activity have astounding benefits. Modest exercise increases creativity4, long-term memory5, and executive function6. Symptoms of depression, anxiety, and distress diminish with increased activity across a wide range of populations, including people with diagnosed mental health disorders7. The Lancet Psychiatry found an enduring dose-effect of physical activity that each additional hour of light activity at 12 years old reduces depression symptoms by 10% at 18 years old.8 Over time, even small amounts of regular physical exercise can measurably alter one’s personality to become more agreeable, conscientious, and open to new experiences.9
The Powerful Role of the Body in Mental Health: Being Physically Active
What are some sensible, easy ways to increase physical activity as a family? 1. Simply take any opportunity to just move a little more - because small increases matter! The research is clear that even 3-5 minutes of activity has notable benefits. 2. Be outdoors as much as possible as a family. Time outdoors provides a natural means and motivation for being active. Especially for children, the motivation to run and explore is perfectly matched by nature’s twists and turns, open spaces, and wonders. 3. Prioritizing time for free (unstructured) play for children, which builds natural physical, mental, and emotional competencies like stamina, nimbleness, and strength. Allow for acceptable risktaking like climbing trees, going fast, exploring, and wrestling. Remember, kids need the guidance of parents to make sure that they have the best odds of good mental health through healthy physical habits. When it comes to being active, no one has the same influence as parents, in part because the home is where so many of these little habits are formed.
1.
Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: exercise effects on brain and cognition. Nature reviews neuroscience, 9(1), 58-65
2.
Liu, P. Z., & Nusslock, R. (2018). Exercise-mediated neurogenesis in the hippocampus via BDNF. Frontiers in neuroscience, 12, 52.
3.
Shephard, R. J., Verde, T. J., Thomas, S. G., & Shek, P. (1991). Physical activity and the immune system. Canadian journal of sport sciences= Journal canadien des sciences du sport, 16(3), 169-185.
4.
Oppezzo, M., & Schwartz, D. L. (2014). Give your ideas some legs: the positive effect of walking on creative thinking. Journal of experimental psychology: learning, memory, and cognition, 40(4), 1142.
5.
Tomporowski, P. D., Lambourne, K., & Okumura, M. S. (2011). Physical activity interventions and children’s mental function: an introduction and overview. Preventive medicine, 52, S3-S9.
6.
Verburgh, L., Königs, M., Scherder, E. J., & Oosterlaan, J. (2014). Physical exercise and executive functions in preadolescent children, adolescents and young adults: a meta-analysis. British journal of sports medicine, 48(12), 973-979.
7.
Singh, B., Olds, T., Curtis, R., Dumuid, D., Virgara, R., Watson, A., ... & Maher, C. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine.
8.
Kandola, A., Lewis, G., Osborn, D. P., Stubbs, B., & Hayes, J. F. (2020). Depressive symptoms and objectively measured physical activity and sedentary behaviour throughout adolescence: a prospective cohort study. The Lancet Psychiatry, 7(3), 262-271.
9.
Stephan, Y., Sutin, A. R., Luchetti, M., Bosselut, G., & Terracciano, A. (2018). Physical activity and personality development over twenty years: Evidence from three longitudinal samples. Journal of research in personality, 73, 173-179.
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