Depression[edit]
Further information: Neurobiological effects of physical exercise § Antidepressant effect and Exercise-induced euphoria
Physical exercise, particularly aerobic exercise, has pronounced long-term antidepressant effects[50][51][52][53] and can produce euphoria in the short-term.[54][55][56] Numerous systematic reviews suggest that regular aerobic exercise (at sufficient intensity and duration) has comparable antidepressant efficacy to standard pharmaceutical antidepressants in treating depression.[50][51][52][53] Consequently, current medical evidence supports the use of aerobic exercise as a treatment for depression.[50][51][52][53] The biomolecular basis for exercise-induced antidepressant effects is believed to be a result of increased neurotrophic factor signaling, particularly brain-derived neurotrophic factor.[51][57] Continuous exercise can produce short-term euphoria, colloquially known as a "runner's high" in distance running or a "rower's high" in crew, through the increased biosynthesis of at least three euphoriant neurochemicals: anandamide (an endocannabinoid),[54] β-endorphin (an endogenous opioid),[55] and phenethylamine (a trace amine and amphetamineanalog).[56][58][59]
Other types of physical exercise have also been shown to help depression. An increasing issue, prenatal depression, has become more common among pregnant women, and has a negative effect on the mother as well as the developing fetus. Exercise, specifically yoga, has been shown to alleviate this type of depression.[60]
In contrast, there is moderate evidence to suggest that engaging in sedentary behavior is linked to an increase in anxiety. However, additional research is needed in order to successfully measure anxiety alone, because of the close relationship it has with depression.[61]
Sleep[edit]
A 2010 review of published scientific research suggested that exercise generally improves sleep for most people, and helps sleep disorders such as insomnia. The optimum time to exercise may be 4 to 8 hours before bedtime, though exercise at any time of day is beneficial, with the possible exception of heavy exercise taken shortly before bedtime, which may disturb sleep. There is, in any case, insufficient evidence to draw detailed conclusions about the relationship between exercise and sleep.[62]
According to a 2005 study, exercise is the most recommended alternative to sleeping pills for resolving insomnia. Sleeping pills are more costly than to make time for a daily routine of staying fit, and may have dangerous side effects in the long run. Exercise can be a healthy, safe and inexpensive way to achieve more and better sleep.[63]
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