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EXERCISE PSYCHOLOGY

Theoretical Explanations for the Relationship between Exercise and Improved Mental Health

Many hypotheses have been proposed to explain why exercise is associated with improved mental health. We will be discussing six of them. The first three explanations are considered to be psychological in nature, while the remaining three are physiological in nature.

Psychological Explanations

• Cognitive Behavioral Hypothesis

The basic premise of the cognitive behavioral hypothesis is that exercise encourages and generates positive thoughts and feelings that serve to counteract negative mood states such as depression, anxiety, and confusion. When individuals master task s they perceive to be difficult, they experience an increase in self-efficacy. Exercise is perceived by nonexercisers as a difficult task. When to nonexercisers succeeds in becoming a regular exerciser, she experiences a feeling of accomplishment and self-efficacy. An increase in self-efficacy is helpful in breaking the downward spiral of negative affect associated with depression, anxiety, and other negative mood states.

• Social Interaction Hypothesis

The basic premise of the social interaction hypothesis is that social interaction associated with exercising with friends and colleagues is pleasurable and has the net effect of improving mental health.

• Distraction Hypothesis

The basic premise of the distraction hypothesis is that exercise affords an opportunity for individuals to be distracted from their worries and frustrations. It may be that distraction provides a viable explanation for short-term reduction in depression and anxiety, but not for long-term reduction.

• Cardiovascular Fitness Hypothesis

The basic premise of the cardiovascular fitness hypothesis is that improved mood state is associated with improved cardiovascular fitness.

• Amine Hypothesis

The basic premise of the amine hypothesis is that increased secretion of chemicals that serve as neurotransmitters is related to improved mental health. Theoretically, exercise stimulates the production of neurotransmitters that in turn have a positive effect upon psychological mood.

• Endorphin Hypothesis

The endorphin hypothesis postulates that exercise is associated with brain production of chemicals that have a “morphine-like” effect on the exerciser (pain reduction and general euphoria). This effect has been referred to, in popular literature, as the ’’runner’s high.” The general euphoria produced by the endorphins serves to reduce the levels of depression, anxiety, confusion, and other negative mood states.

Exercise Adherence and Determinants

Another important aspect of exercise psychology is to determine what motivates individuals to start exercising, what motivates them to adhere to an exercise program, and what motivates them to try again after failing the first (or second) time.

• Transition from Sedentary State to Exercise Adoption

Exercise determinants motivate individuals to make the transition from sedentary lifestyle to regular exercise. Individuals likely to adopt a vigorous exercise lifestyle exhibit the following characteristics:

1. Confidence they can succeed at a vigorous exercise program (exercise self-efficacy)

2. Knowledge about what constitutes a healthy lifestyle

3. Knowledge about the importance and value of regular exercise

4. The perception that they enjoy a high level of self-control

5. Good attitudes about the value and importance of regular exercise

6. Initial condition of not being overweight or obese It has often been hypothesized that parental involvement in vigorous physical activity would be a strong determinant of the exercise behavior of their children. What does predict vigorous physical activity in children is parental beliefs about the value and importance of vigorous physical activity.

• Transition from Adoption to Maintenance or Dropout Status

Determinants of exercise adherence are:

1. Available time

2. Behavioral coping skills

3. Equipment and facility accessibility

4. Exercise self-efficacy

5. Group cohesion

6. High risk of heart disease

7. Intrinsic motivation

8. Personal perception of good health

9. Social support

• Determinants of exercise nonadherence are:

1. Being a blue-collar worker

2. Being overweight or obese

3. Mood state disturbance relative to exercise

4. Physical discomfort during exercise

5. Being a smoker

6. Social physique anxiety

• Transition from Dropout Status to Exercise Resumption

The transition from being an exercise dropout to resuming a vigorous exercise program is an important part of the exercise psychology literature but statistics are not available on the percentage of people who drop out off an exercise program and then get started again.

References

Cox, H. Richard. (2002). Sport Psychology: Concepts and Applications. (Fifth Edition). New York: McGraw-Hill Companies Lavallec. D., Kremer, J., Moran, A., & Williams. M. (2004) Sports Psychology: Contemporary Themes. New York: Palgrave Macmillan Publishers