How Exercise Will Revolutionize Mental Wellbeing in the Next Decade

I think most of us know the physical benefits of exercise– stronger muscles, improved endurance, and a healthier heart. But did you know that the power of movement extends far beyond the gym? Research increasingly shows the link between physical activity and improved mood, reduced stress, and even boosted cognitive function. This trend, as seen on the ACSM Trends 2024, is poised to become a cornerstone of well-being in the next decade and that's why today we are going to dive deep into it.

So, what is mental wellbeing and mental health?

These two concepts are very important but difficult to define.

Mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community(World Health Organization, 2022).

It is an important component of our health and well-being which showcases our individual an collective abilities to make decisions , build relationships and shape this world we live in.

Mental health includes our emotional, psychological, and social well-being, all the way from childhood to adolescence and adulthood.

There is no internationally recognized definition for wellbeing and yet wellbeing is an increasingly fashionable topic of research and development, including in doctors(Baldwin, 2021). This is because wellbeing can be described using either hedonist(refers to pleasure and happiness), or eudonist(refers to living a meaningful life and striving to reach one’s full potential) philosophy and there is a lack of conceptual clarity about what wellbeing is, and how it works.

Mental wellbeing is often referred to as subjective wellbeing which is then defined as our perception and evaluation of our life (Keyes, 2006). We might use it to talk about how we feel, how well we're coping with daily life or what feels possible at the moment.

Other definitions of mental wellbeing highlight other behaviors and activities. For instance, Ryff (1989; 2013) argues that mental wellbeing comprises six sub domains:

Believing that your life has meaning
Continued self-development and growth
Good-quality social connections
Believing that you can overcome hurdles
Having a positive self-concept
Having a sense of purpose

Wanderer's definition: Mental wellbeing is a combination of how you feel and how you function. It's about feeling good about yourself and the world, and being able to live your life in the way you want. It can also refer to how well you're coping with daily life, or what feels possible at the moment.

Good mental wellbeing doesn't mean that you're always happy. Or that you're unaffected by your experiences.

Having good wellbeing doesn't always mean that you don't have a mental health problem. You may live with a mental health problem, but have good wellbeing right now. Or you might not have a mental health problem, but be struggling with your wellbeing at the moment.

And poor mental wellbeing can make it more difficult to cope with daily life.

Determinants of Mental Health

According to the World Health Organization, mental health exists on a complex continuum, which is experienced differently from one person to the next, with varying degrees of difficulty and distress and potentially very different social and clinical outcomes.

In our lives, multiple individual, social and structural determinants may combine to protect or undermine our mental health and shift our position on the mental health continuum.

Individual psychological and biological factors such as emotional skills, substance use and genetics can make people more vulnerable to mental health problems.
Exposure to unfavorable social, economic, geopolitical and environmental circumstances – including poverty, violence, inequality and environmental deprivation – also increases people’s risk of experiencing mental health conditions.
Protective factors similarly occur throughout our lives and serve to strengthen resilience. They include our individual social and emotional skills and attributes as well as positive social interactions, quality education, decent work, safe neighborhoods and community cohesion, among others.

Mental health is influenced by factors at various levels in society. Local problems can increase the risk of mental illness for individuals, families, and entire communities. On a broader scale, global issues like economic downturns, pandemics, natural disasters, forced migrations, and climate change can threaten the mental wellbeing of entire populations.

While each risk or protective factor has limited power to predict mental health outcomes on its own, their combined influence is significant. Most people don't develop mental illness even when exposed to risk factors, and some develop it without any obvious risk factors. This highlights the complex interplay of various factors that can either increase or decrease our mental resilience.

Exercise as a Mental Health Strategy

After looking at some research studies from scientific journals, here's a glimpse into the science showing links between exercise and mental well-being:

Endorphin Rush: Physical activity triggers the release of endorphins, natural mood elevators that combat stress and anxiety. Kvam et al, found consistent evidence that exercise can be just as effective as medication in managing mild to moderate depression.
Brainpower Boost: Exercise increases blood flow to the brain, promoting the growth of new brain cells and enhancing cognitive function. Miyazaki et al, suggests exercise can improve memory, focus, and overall brain health.
Stress Reduction: Physical activity helps manage stress by lowering cortisol levels (the stress hormone) and promoting relaxation. A study published in Depression and Anxiety found that exercise can be an effective tool for reducing symptoms of anxiety and improving sleep quality(Martinsen, 2019).

Furthermore, exercise will be a key player in future mental health strategies with the rise in exercise trends specifically designed to promote mental well-being:

Exercise Prescriptions - From Doctors to Fitness Professionals

You can imagine a future where your doctor doesn't just prescribe medication for anxiety or depression; they also write an exercise prescription. We have already seen how research has suggested regular physical activity to be just as effective, or even more effective, than medication for mild to moderate mental health conditions. Clinicians and health specialists might collaborate with certified fitness professionals to create personalized exercise plans tailored to your specific needs and preferences.

Mind-Body Fusion - Exercise Programs with a Mental Wellness Focus

The focus will shift from solely calorie-burning workouts to mind-body fusion programs. Exercise programs will incorporate elements of mindfulness, meditation, and breathwork to not only strengthen your body but also calm your mind and enhance emotional regulation. For instance yoga classes that integrate guided meditations or HIIT workouts that conclude with calming breathing exercises. This holistic approach addresses both physical and mental well-being within the same program.

Nature As Your Therapy - Eco-Exercise Gains Momentum

Recent studies show spending time in nature can significantly reduce stress, improve mood and promote feelings of well-being. The future of exercise will see a rise in eco-exercise, incorporating outdoor activities like hiking, kayaking, trail running or even brisk walk in the park into mental health programs. Imagine group hikes led by therapists, or "forest bathing" sessions designed to promote mindfulness and connect with nature. This trend allows you to combine the physical benefits of exercise with the therapeutic power of the outdoors.

Social Fitness Activities - Creating Tribes of the Future

Group fitness classes, running clubs, or even outdoor adventure groups will foster a sense of community and belonging, providing social connection while promoting physical activity.

Technology Creates Supportive Communities - Apps and Wearables for Mental Wellbeing

Technology will play a key role in supporting mental health through exercise. You can imagine mobile apps that track your mood alongside your workout data, offering personalized recommendations for exercise programs based on your emotional state. Wearables could monitor stress levels and suggest calming yoga routines when needed. Online communities built around shared fitness goals can provide social support and motivation, fostering a sense of belonging and connection.

Mental Health Becomes a Priority in Fitness Culture

Gone are the days when gyms were solely focused on physical results. The next decade will see a shift towards a more inclusive fitness culture that prioritizes mental wellness alongside physical gains. Imagine gyms offering mental health workshops alongside boot camps, or fitness instructors trained to recognize signs of stress and anxiety. This shift will create a more supportive environment where exercise is seen as a tool for overall well-being, not just physical appearance.

The Aussi Wanderer's Guide to Exercise for Mental Fitness

At Aussi, we know that the beauty of exercise as a mental health tool is its accessibility and flexibility. You don't need a fancy gym membership or expensive equipment. And here's how you, the adventurous Aussi spirit, can incorporate exercise into your mental wellness routine:

Find an Activity You Enjoy: My friend, don't force yourself into a gym routine you hate. Try to explore different activities – swimming, dancing, rock climbing – until you discover something you genuinely enjoy. Movement should feel good!

Start Slow and Build Gradually: If you are new to the fitness space, one thing to always keep in mind is to begin with manageable workout sessions and gradually increase duration and intensity as your fitness improves. Consistency is key. Even short bursts of movement can make a positive difference.

Move Your Body Outdoors: Take advantage of the stunning landscapes around you. Hike, bike, or simply walk in nature – soak up the fresh air and sunshine for an extra mental boost. Immersing yourself in nature has been shown to have a calming effect and reduce stress levels.

Connect with Others: Join a fitness class, join a sports team, find a workout buddy, or participate in a local walking group. Social interaction during exercise can be incredibly motivating and provide a sense of belonging which can be incredibly beneficial for mental health.

Exercise as Preventative Care

Looking ahead, we can expect a paradigm shift in how we approach mental health. Exercise is likely to be viewed as a preventative measure, alongside therapy and medication, for promoting mental well-being. Think of doctors prescribing exercise routines alongside medication for depression or anxiety, and workplaces incorporating movement breaks and encouraging physical activity as part of employee wellness programs.

Wanderer, I think you now have a clear idea of how exercise is a powerful tool for not only physical health but also mental well-being. By incorporating movement into your daily routine, you're investing in your overall mental fitness. So, lace up your shoes, step outside, and embrace the future of mental health – it's all about moving your body and feeling great!