Low mood after exercise
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Low Mood After Exercise: Understanding the Phenomenon
Introduction to Low Mood After Exercise
While exercise is widely recognized for its positive effects on mental health, including reductions in anxiety, stress, and depression5, there are instances where individuals experience low mood following physical activity. This article explores the factors contributing to low mood after exercise, focusing on exercise withdrawal, exercise intensity, and individual physiological responses.
Exercise Withdrawal and Depressive Symptoms
Impact of Exercise Withdrawal on Mood
Research indicates that withdrawing from regular aerobic exercise can lead to significant increases in negative mood symptoms, including fatigue and depressive symptoms. A study involving participants who ceased their regular exercise routines for two weeks found that fatigue and somatic depressive symptoms emerged after just one week of exercise withdrawal. These symptoms subsequently predicted the development of cognitive-affective depressive symptoms by the end of the two-week period1. The increase in negative mood was correlated with decreases in fitness levels, suggesting that reduced physical fitness may mediate these mood changes1.
Role of the Autonomic Nervous System
The autonomic nervous system (ANS) also plays a crucial role in mood regulation following exercise withdrawal. Reduced parasympathetic activity, as measured by heart rate variability (HRV), has been shown to predict the development of negative mood symptoms after exercise cessation. This finding highlights the importance of the ANS in maintaining mood stability during periods of reduced physical activity2.
Exercise Intensity and Mood Changes
High-Intensity vs. Low-Intensity Exercise
The intensity of exercise can significantly influence mood outcomes. High-intensity exercise has been associated with increases in tension, anxiety, and fatigue, whereas low-intensity exercise tends to result in positive mood changes such as increased vigor and reduced fatigue4 8. For instance, a study on step aerobics found that both high and low-intensity exercise decreased tension, depression, fatigue, and anger, but high-intensity exercise was more effective in reducing fatigue and anger3.
Acute Effects of Exercise Intensity
In a controlled experiment, participants who engaged in high-intensity exercise reported increased tension and fatigue, while those who performed low-intensity exercise experienced positive mood changes, including increased vigor and exhilaration4. These findings suggest that the immediate mood benefits of exercise may be more pronounced at lower intensities.
Recovery Methods and Mood Improvement
Hyperbaric Oxygen Therapy
To mitigate mood disturbances induced by high-intensity exercise, recovery methods such as mild hyperbaric oxygen therapy (MHO) have been explored. MHO has been shown to improve mood states, particularly in reducing fatigue and tension, without altering oxidative stress levels. This suggests that MHO could be an effective recovery strategy for athletes and individuals undergoing intense training9.
Conclusion
Low mood after exercise can be influenced by several factors, including exercise withdrawal, exercise intensity, and individual physiological responses. While regular exercise generally promotes positive mental health, abrupt cessation of physical activity and high-intensity workouts can lead to negative mood symptoms. Understanding these dynamics can help in developing strategies to maintain mental well-being, such as incorporating appropriate recovery methods and adjusting exercise intensity to individual tolerance levels.
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Most relevant research papers on this topic
Depressive Mood Symptoms and Fatigue After Exercise Withdrawal: The Potential Role of Decreased Fitness
Exercise withdrawal leads to increased depressive mood and fatigue, partially mediated by reduced fitness levels.
RCT
Highly CitedHeart rate variability as a predictor of negative mood symptoms induced by exercise withdrawal.
Reduced parasympathetic autonomic nervous system activity, as measured by heart rate variability, predicts the development of negative mood after exercise withdrawal.
RCTEffect of exercise intensity on mood in step aerobics.
High intensity aerobic exercise reduces fatigue and anger, while low intensity exercise increases vigor, with both types of exercise improving mood.
RCTHighly CitedAcute effects of aerobic exercise on mood.
High-intensity aerobic exercise increases tension and fatigue, while low-intensity exercise leads to positive mood changes (vigor and exhilaration) without significant group differences.
Non-RCTHighly CitedExercise and Mental Health
Exercise positively impacts mood states like anxiety, stress, and depression through physiological, biochemical, psychological, and inflammatory mechanisms.
Literature ReviewHighly CitedMood Changes following Exercise
Exercise significantly reduces depressed mood scores, with fatigue levels increasing after the first exercise session and decreasing after the second exercise session.
Non-RCTEffect of Time-of-Day-Exercise in Group Settings on Level of Mood and Depression of Former Elite Male Athletes
Exercise at different times of the morning or evening can improve psychological state and reduce depression in former elite male athletes.
RCT
Rigorous JournalThe short-term influence of high and low intensity physical exercise on mood.
High intensity exercise increases anxiety and negative feelings, while low intensity exercise reduces anxiety during exercise, with no significant differences between fitness groups.
Non-RCTHighly CitedMild hyperbaric oxygen for the early improvement of mood disturbance induced by high-intensity exercise.
Mild hyperbaric oxygen can improve mood disturbances after high-intensity exercise without affecting oxidative stress or heart rate.
RCTRelation of Low and Moderate Intensity Exercise with Acute Mood Change in College Joggers
Low and moderate-intensity jogging both lead to short-term mood benefits in college students, regardless of exercise intensity.
Non-RCTHighly Cited