Can Exercise Increase Serotonin Levels?

Exercise is a key component to your healthy lifestyle and in addition to physical benefits, can provide mental health benefits as well. Serotonin is an important brain chemical and increased levels have been linked to an improved mood and protection against some mental disorders. According to Simon N. Young, editor-in-chief of the "Journal of Psychiatry and Neuroscience," regular exercise is a key strategy to help you improve your serotonin levels.

Aerobic Exercise

Aerobic exercise, including walking, cycling, swimming and running, can be as effective as antidepressant medications for mild to moderate depression. Regular aerobic exercise helps release feel-good chemicals, including serotonin, dopamine and other endorphins. These brain chemicals help produce what is known as the "runner's high," or the positive mood and relaxation you may feel after exercise. Choosing aerobic exercises that you enjoy will increase your chances of sticking with your exercise routine.

Strength Training

Strength training and other physical activities can also improve your mood by increasing serotonin and other brain chemicals. Strength training can include lifting weights, using resistance bands or doing exercises that use your body weight as resistance, such as pushups or pull ups. The American College of Sports Medicine recommends strength training for your major muscle groups at least two times each week to gain both the physical and mental benefits of muscle-strengthening exercises.

Recommendations

Participating in 30 minutes of moderate-intensity exercise on five or more days each week can help you gain the physical and mental benefits associated with aerobic exercise. The University of Maryland reports that even as little as 30 minutes of brisk exercise three times each week has been shown to have relieve symptoms of mild depression. Including regular aerobic exercise into your lifestyle can boost your serotonin level and improve your mood and overall health.

Considerations

Consult with your doctor before starting a new exercise program if you have been sedentary or if you have a condition that may make exercise unsafe for you. If you suffer from anxiety, depression or another mental or emotional disorder, follow your doctor's instructions to help improve your condition. Including regular exercise to your treatment plan can help you gain confidence, take your mind off your worries and can be a healthy coping strategy.