The Science of Movement: How to Use Exercise to Defeat Depression, Anxiety, and Loneliness
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- čas přidán 22. 01. 2020
- The most common explanation for why exercise makes us happy is far too simplistic. The psychological effects of movement cannot be reduced to an endorphin rush. Physical activity influences many other brain chemicals, including those that give you energy, alleviate worry, and help you bond with others. It reduces inflammation in the brain, which over time can protect against depression, anxiety, and loneliness. Regular exercise also remodels the physical structure of your brain to make you more receptive to joy and social connection. These neurological changes rival those observed in the most cutting-edge treatments for both depression and addiction.
On today’s Broken Brain Podcast, our host, Dhru, talks to Dr. Kelly McGonigal, a health psychologist who specializes in understanding the mind-body connection. She is the bestselling author of The Willpower Instinct and The Upside of Stress. Her latest book, The Joy of Movement, explores why physical exercise is a powerful antidote to the modern epidemics of depression, anxiety, and loneliness.
In this episode, Dhru and Kelly talk about how exercise can improve the treatment outcomes for depression, anxiety, and addiction. They discuss the science of why people who are regularly active have a stronger sense of purpose, experience more gratitude, love and hope, feel more connected to their communities, and are less likely to suffer from loneliness or become depressed. They also talk about how during physical activity, muscles secrete hormones into our bloodstream that make our brain more resilient to stress, which scientists call “hope molecules.”
In this episode, we dive into:
- The moment that changed Kelly’s life (1:58)
- The connection between joy and movement (8:13)
- How exercise can help with mental health (19:25)
- How to get past the mental barriers when it comes to movement and exercise (28:24)
- The role movement plays when it comes to loneliness (38:30)
- Why the so-called “Runner’s High” is more than just an endorphin rush, and how it helps to reduce inflammation in the brain (50:22)
- How exercise teaches us to be better at stress (56:27)
- Why you should set a goal that involves movement, not just weight loss (1:00:59)
- How exercise enhances healing (1:13:39)
- Where to learn more about Dr. Kelly McGonigal (1:22:40)
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Dr. Kelly McGonigal
Instagram: / kellymariemcgonigal
Facebook: / kellymcgonigalauthor
Twitter: / kellymcgonigal
Website: kellymcgonigal.com
You can find her music playlists on Spotify by searching her name: Kelly McGonigal. Check You can find her book, The Joy of Movement, right here: kellymcgonigal.com/books.
Finally an interviewer who understands deep listening and doesn't constantly interupt!! 👏👏👏
There was a dark time in my life when I had to set a goal to take 8 steps to my back door near my bed and spend 5 minutes in the sunshine outside. Then I faced divorce with longterm sobriety to protect while I was going through menopause...so I decided to teach myself to dance. It worked wonders. It was fun learning to laugh at myself...it took a year to be able to move two body parts in coordination with music. It was a great choice, I maintained sobriety, got a stronger body, had ease of motion, balance, good posture, and a healthy outlet for my emotions, all of them whether sad or glad. Dance gave me energy and stamina too. Thank you for this podcast. Very inspiring and informational.
You rock!!!
@@eve6860 Thanks, Eve. I really needed to be reminded of this today. Covid hit and I was stuck, back in that dark place, shut down again. Your response triggered my comment to appear in my email and I really needed to hear my old forward thinking self...a woman lost inside of me again. I often say You Never Know Whose Day You will Brighten with a Simple Smile. And you brightened mine today. Thank you.
@@womaninarizona1894 Cool, told yah! YOU ROCK! Keep on Keepin' on!
Gave me goosebumps ♥️
That's wonderful and very productive thankyou for sharing your experience.
Thanks for sharing. Exercise and movement is key to recovery. Walk, run, lift weights etc just do something and I know you will feel better. Depression and mental health in general have such a stigma in society and the more people like yourself talk about it the more the stigma will reduce in our society. So many people do not seek treatment because they are afraid what people will say and this is destroying people’s lives.
Why the hell does this not have a billion views!!
Brilliantly said. Just one session covers so much that we should know about how to live our lives to the fullest and learn to enjoy it. Such an amazing interview
Wow, what a great interview! This lady is so inspiring, and interesting, and erudite. This was absolute brain-candy.
Also I love that she made the conscious decision that at least half of the examples in her book would involve people with serious physical or mental health issues. That's going to make her work so much more relatable for so many people, and so much more far-reaching because of that.
A very sincere and helpful messages to all . THANKS.
What an amazing interview. Thank You!🙏🏼
True dat! The word Exercise should be spun positively, to "movement." And the diet and exercise industry deeply screwed us up and made us feel like losers! I know all this and still feel guilty if I don't look like my skinnier friends! Ugh! I love eating healthy and moving but I am resentful of making myself "diet" and "exercise."
Thank you dr Kelly so informative, i now look at exercise or movement differently.
Omg I would love to help her create her dream gym!! I just had to watch this for a class and I’m so glad I did :)
Totally obsessed!
Also, I started looking forward to eating good foods once I started regular exercise. I look forward to fuel from movent and a daily breakfast of lemon water, (then after, yogurt (either soy or goat milk yogurt) a handful of mixed nuts and blueberries sometimes if I feel hungrier, eggs and sourdough with avacado.
Earthing/ grounding quiets the kind as well.
No wonder, when I was doing kendo (japanese fencing), I felt a sense of belonging after each practice.
Depression involves a loss or reduction of DESIRE. Desire consists of intention and concern, thereby including interest as well. Experience MORE. BALANCE and completeness go hand in hand, as imbalance and loss go together. The INTEGRATED EXTENSIVESS of thought (and description) is improved in the truly superior mind. Thoughtful, emotional, AND physical health, growth, development, and maturity matter. Indeed, thought, emotion, AND feeling are interactive. Warm yourself from within. IMPORTANTLY, depression is NOT properly, accurately, AND FULLY defined, understood, and categorized as a "brain disorder".
By Frank DiMeglio
There are actually different types of depression. The one where there is a lack of interest is serotonin depression. Repetitive actions raise serotonin, but not very well until you stop eating all processed foods which lower Serotonin.
Another kind of depression is beta endorphin depression where we are in emotional pain every day, when we have low beta endorphin, we have low emotional pain killer (beta endorphin is our pain killer and therefore the chemical released when people self harm). Exercise will raise Beta Endorphin better than self harming. But beta endorphin is only released after we exercise for at least 30 minutes in one go, being our pain killer, our brains only release it when they believe we will soon be in pain if they dont release it.
Again, processed foods lower beta endorphin levels so should all be removed.
I qualified as the biochemist I am now because of my own depression from childhood. Needless to say I no longer have it.
Walking outside is it consider exercise that produce lactate? or best to run and jump?
If you walk far enough or fast enough, you will feel the best sensation, "achievement sensation." Then as you do it each day you can get motivated to add jumping and other more challenging activities. You can achieve cardiovascular health by walking 30 minutes each weekday. I recommend 7 days a week if you're over 35.
The scientific word for "achievement" is beta endorphin. Beta endorphin which we release only after walking for at least 30 minutes a day is the chemical responsible for self esteem.
I exersiced from young age playing soccer and then when I got 16 years old I exersiced in the gym up to my 30s I didn’t regularly eying healthy but still got severe depression 3 times . Now I’m 40 and I exersice at home with weights but in antidepressants for last 6 years. I’m not sure exersice protects depression.
Why does garbage youtubers have hundred of thousand of viewers and a podcast like this only
have a few thousand? This puzzles me!
If the girl and lady's and women want to rumble put them in a ring and let them go at it and stay out of there dam way till they have a winer
Anyone who wants to walk but doesnt have motivation or "mental energy", instant motivation came to me when i started eating plant-exclusive. I can walk 11 miles in one go now (22k). One day when i wasnt at work, id walked 20k steps by 10am.
It's the cure right?... I'm being sarcastic.
It actually is