The Mental Health Benefits of Zone 2 Exercise: A workout for everyone
DISCLAIMER
The content provided in this Substack post is for entertainment and informational purposes only and is not intended to serve as medical advice. The views and opinions expressed herein are those of the writer and should not be taken as definitive or authoritative. Readers should not rely solely on the information provided in this post to make decisions about patient care. Instead, use this content as a starting point for further research and consult a qualified healthcare professional before making any changes to treatment or medication regimens.
Introduction:
The power of exercise in fortifying mental health is well-documented, with different workout types offering varied benefits. Among these, Zone 2 exercise, while often overlooked, presents a compelling range of mental health advantages. Given its universal accessibility, the impacts of Zone 2 exercise on mental health are worth exploring.
Understanding Zone 2 Exercise:
Heart rate zones are pivotal to grasping Zone 2 exercise. Defined by workout intensity, these zones range from Zone 1 (lowest intensity) to Zone 5 (highest intensity).
Heart rate zones:
Zone 0-1: resting heart rate up to 50-60% of your maximal heart rate. This is powered by aerobic respiration.
Zone 2: 60-70% of maximal heart rate, also powered by aerobic respiration.
Zone 3: 70-80% of maximal heart rate, which starts to use the lactate system.
Zone 4: 80-90% of maximal heart rate, which overwhelms aerobic respiration and uses the lactate system and some of the PC system.
Zone 5: 90-100% of maximal heart rate, which overwhelms all 3 systems, generally making it impossible to maintain.
Zone 2, termed the "aerobic" or "endurance zone," corresponds to roughly 60-70% of your maximum heart rate. The aim of Zone 2 exercises - such as brisk walking, light jogging, or leisurely cycling - is to maintain a low-intensity, long-duration pace that is comfortably sustainable.
Mental Health Advantages of Zone 2 Exercise:
Stress Alleviation: Regular Zone 2 physical activities induce a reduction in stress hormones like adrenaline and cortisol, while boosting the production of endorphins, the body's natural mood enhancers. This hormonal shift decreases stress perceptions and cultivates tranquility.
Mood Enhancement: Zone 2 exercises foster mood improvement via endorphin release, and the steady rhythm of such activities often imparts a sense of serenity and satisfaction.
Sleep Regulation: Zone 2 physical activities contribute to improved sleep quality by assisting in the regulation of circadian rhythms. Given the vital role of sound sleep in mental health, this is a crucial benefit.
Cognitive Function Augmentation: Regular Zone 2 exercise boosts brain health, leading to improved memory, attention, and processing speed. This cognitive enhancement is due to increased cerebral blood flow and the generation of growth factors encouraging the development of new brain cells and connections.
Mitochondrial Biogenesis: The power of Zone 2 exercises extends beyond heart rate modulation and endorphin release; they have also been found to stimulate a fascinating physiological process known as mitochondrial biogenesis, leading to improved energy production within cells. The implications of this process are profound, particularly concerning mental health, due to the heavy energy demands of brain cells.
Mitochondria, often referred to as the powerhouse of the cell, are responsible for producing the energy necessary for all cellular functions. Mitochondrial biogenesis is a process where new mitochondria are produced within cells, boosting the overall capacity of cells to generate energy. When stimulated by activities such as Zone 2 exercises, this process results in increased energy production and efficiency.
The brain is one of the most energy-demanding organs in the body, consuming about 20% of the body's total energy to maintain proper function. Given this, brain cells, or neurons, are rich in mitochondria. Thus, the health of mitochondria in these cells is critical for optimal brain function, cognition, and overall mental health.
Research has begun to draw connections between mitochondrial dysfunction and a range of mental health disorders, including depression, anxiety, bipolar disorder, and schizophrenia. This has led to the hypothesis that interventions which improve mitochondrial function, like Zone 2 exercises, may offer protective effects against these conditions.
Furthermore, there's intriguing evidence that mitochondrial health might influence how our brains handle stress and anxiety. By boosting the energy production capacity in neurons, we might be better equipped to handle mental stressors and maintain cognitive function during stressful periods.
These exciting links between Zone 2 exercise, mitochondrial health, and mental wellbeing are just the tip of the iceberg. In an upcoming post exclusive to paid members, we will delve deeper into the science behind these connections, explore specific mental health implications, and discuss how you can leverage Zone 2 exercises to potentially enhance your patients mental resilience. Stay tooned.