Serotonin Series - Serotonin and Exercise

Serotonin is, in many ways, a very complex neurotransmitter which is impacted by a multitude of factors. To pull apart these factors and analyse their relationship to serotonin individually, therefore, is quite difficult. However, we will attempt to do so in relation to the research with a few factors. It is important to know, however, that to improve serotonin levels the approach with many factors is going to be the most successful.

The relationship between exercise and serotonin has been studied quite extensively with interesting results. Rodents that are prevented from exercising quickly reduce their serotonin production and, as expected, also become more agitated, less sociable and more prone to over-eating. But what about humans? Some studied have found a correlation between exercise and serotonin, whilst others have not. It may be that the intensity of the exercise is important and, those that used very low-intensity exercise – such as walking and stretching, did not see improvements in serotonin levels (although, there are certainly benefits to our physical and mental health of both).

Those that demonstrated an increase in serotonin release as a result of exercise often used thirty-minutes of jogging that had the participant at an increased heart-rate for the duration. This type of exercise, three times a week, resulted in increased serotonin production. As expected, it also resulted in lower risk of depression, compared to the control group. Perhaps less expected, was the fact that the exercise group scored better on cognitive tests than the control group too. In fact, many studies have now demonstrated that exercise is the most powerful way to maintain our cognitive function as we age; more powerful than any mental or cognitive task is. This is likely due to its impact on oxygen circulation and the efficiency of blood to carry nutrients, but perhaps its impact on serotonin (as well as dopamine) also plays a role.

So, we can see there are clear neurological indicators of the huge benefits of exercise on our mental health. Just 30-minutes of intense exercise three times a week, whether cardio or weight training, is enough to produce these benefits.

To analyse this a little, we can see the complex relationship serotonin has to our self-perception and action. Exercise increases serotonin levels which improve inhibition control and feelings of satiety. Therefore, we are likely to be better at avoiding unhealthful foods and feel fuller for longer. Additionally, exercise burns calories. Therefore, exercise has an even bigger impact on weight loss that it initially may seem. Yet, exercise is also linked to an improved posture – this could be linked to using our muscles more, or linked to increased serotonin production, or both. Increased posture itself increases serotonin, too. Also, to loss weight and increase posture, improves our perceived status, which in turn improves serotonin. It is an exponential improvement. Therefore, to force yourself to get out for a run three times a week, can very quickly have a huge, and ever increasing, improvement on your mental health.