Exercise & Mental Health: What Are the Benefits?

How Does Exercise Improve Mental Health?

The relationship between physical activity and mental health may relate to neurotransmitters and neuromodulators. Exercise increases dopamine, serotonin, epinephrine, norepinephrine, GABA, and glutamate levels in the brain, helping improve motivation, mood, and overall functioning.¹ Neuromodulators–specifically endorphins and endocannabinoids–help relieve pain and stress, further facilitating these mental and emotional health benefits.

9 Benefits of Exercise on Mental Health

Evidence suggests that mental and emotional health can be improved through exercise. Many may experience decreased depression, anxiety, and post-traumatic stress disorder (PTSD) symptoms.

Below are eight benefits of exercise on mental health:

1. Improved Depression

Research has shown that exercise combined with other treatments can reduce depressive symptoms.² Depression is a clinical disorder characterized by intense sadness that can impact how a person functions, including their motivation to exercise.

According to different studies, exercise can improve both non-clinical and clinical depression.^2,3 When combined with CBT for depression, physical activity can provide better outcomes and decrease suicidality.⁴

2. Decreased Anxiety

Exercise and anxiety are also connected, and research suggests that physical activity can calm anxiety without medication.⁵ Further studies show that exercise has an effect equal to other treatments and is more effective than placebo.^5,6

Exercise may increase the same endorphins used for pain management, helping to reduce anxiety symptoms.⁷ Additionally, increased brain-derived neurotrophic factor (BDNF) levels can assist individuals in relearning reactions to perceived threats in exposure therapy.^8,9

3. Reduced Stress

When we become stressed, the Hypothalamic-Pituitary-Adrenal (HPA) system is activated, releasing hormones that prepare our bodies to react to threats. HPA has trouble returning to normal when dysregulated because of chronic stress, leaving us unbalanced and distressed.

Exercise may help the body regulate this loop and keep everything balanced.⁷ In fact, physical activity for mental health can help reduce the stress hormone cortisol, allowing us to feel rejuvenated and more relaxed.¹⁰

4. Increased Resiliency

Another benefit of exercise on mental health is increased resiliency. Not everyone enjoys exercise, but exposure to unpleasant feelings associated with physical activity can actually increase tolerance of negative emotions like anxiety. For example, when we show ourselves we can overcome minor annoyances like exercise (if we do not enjoy it), we learn that we can overcome bigger obstacles.⁷

5. Improved PTSD

Physical activity helps regulate stress hormones in the body, which can help lessen the symptoms of PTSD. As noted, physical activity can also improve mood and alleviate anxiety and irritability often associated with PTSD. Additionally, individuals can use exercise as a positive outlet for negative emotions and thoughts to create a sense of accomplishment and control, improve self-confidence, and build resilience.

6. Decreased ADHD Symptoms

Those struggling with ADHD can benefit from physical activity because of increased dopamine, norepinephrine, and serotonin levels in the brain. These neurotransmitters can help improve attention, focus, and mood, and individuals can reduce symptoms of ADHD, like hyperactivity and impulsivity, by releasing pent-up energy.

7. Boosted Self-Esteem

For some individuals, maintaining a physique, appearance, or healthy habits promotes a positive self-identity. Regular physical activity offers opportunities to improve physical well-being and health, helping boost self-esteem and confidence. Exercise also provides a sense of accomplishment and self-efficacy.

8. Increased Mental Functioning

Exercise can increase blood flow and oxygen to the brain to promote memory, focus, and concentration. Furthermore, physical activity can aid neural growth, brain development, and plasticity, helping foster mental clarity and creativity.

9. Regulated Sleep Schedules

Stress and anxiety commonly contribute to sleep problems. Individuals can help promote healthy sleep habits by releasing negative emotions and tension through relaxing physical activities, like meditation or yoga. Exercise also increases body temperature and regulates circadian rhythms, which can instill sleepiness and calm for some individuals.

Intensity & Frequency for the Mental Benefits of Exercise

Physical activity does not have to be strenuous to be effective–any movement can benefit overall well-being.¹¹ However, research suggests that thrice-weekly sessions of 30-40 minutes can be particularly beneficial, especially for those with mood disorders.^12,13,14 Still, low, high, and “self-selected” intensity workouts are all positive, so find something that works well for you when exploring the mental health benefits of exercise.¹⁵

How to Get Started With Exercise for Mental Health

As explained, fitness and mental health connect in more ways than one. Starting an exercise routine is tough, especially when struggling with anxiety, depression, or other concerns. Try beginning with small, manageable steps and allow yourself grace as you make these changes. You can reap the benefits of exercise with time, patience, and persistence.

Below are ways to start benefiting from exercise for mental health:

Identify as a Person Who Exercises

This one is a little more psychological—apply the action to the quality of your person. Physical activity becomes not just something to do but an activity that aligns with who you are. Make it part of your identity rather than something you have to overcome about yourself.

Start Small & Grow

Jumping into intense workout routines or committing to long hours at the gym right from the start can be intimidating. Instead, begin with small, manageable steps you can easily incorporate into your daily routine.

For example, take a 15-minute walk during your lunch break. Subtle changes help build confidence and establish consistency so you can gradually increase the intensity and duration of your workouts.

Exercise With a Friend, Partner, or Group

Engaging in physical activities with others can boost motivation and accountability. Social support and companionship can enhance the enjoyment of exercise, meaning individuals are more likely to stick to their routines. Furthermore, group workouts or team sports promote a sense of belonging, camaraderie, and shared achievement. Sociality can help many reap the numerous psychological benefits of exercise.

Set a Goal & Keep Track of It Visually

Visually tracking your progress can profoundly impact your motivation and self-esteem. Whether you aim to run a certain distance, lift a specified weight, or reach a fitness milestone, having a clear goal provides direction and purpose to your workouts.

Consider using a journal or fitness app to see how far you’ve come. Celebrating small achievements along the way can provide a sense of accomplishment and inspire you to continue working toward your goals.

Do What You Can

Any form of physical activity is better than none. You don’t need to engage in high-intensity or extreme exercise routines to experience the mental health benefits. Instead, focus on doing what you can, whether a gentle yoga session, leisurely bike ride, or simple stretching routine.

The key is to honor your capabilities and find activities that are enjoyable and sustainable for you. You are more likely to stick with pleasurable and manageable exercises, aiding in stress reduction, improving mood, and increasing energy levels.

Find an Activity You Enjoy

When it comes to exercise, finding an activity that brings you joy and excitement is essential for long-term adherence. Experiment with different types of physical activities to discover what suits your interests, preferences, and lifestyle. Whether it’s dancing, swimming, hiking, or martial arts, there are countless options available. By engaging in activities you genuinely enjoy, exercise becomes less of a chore and more of a pleasurable experience. This positive association can enhance your motivation, mood, and overall mental well-being.

Identify Any Barriers

Identifying and addressing potential barriers is crucial for maintaining a consistent exercise routine for mental health. Common barriers may include lack of time, motivation, resources, or physical limitations. Recognize these barriers and develop strategies to overcome them.

For example, if time is an issue, try incorporating shorter, more frequent workouts into your schedule or explore time-saving exercises like high-intensity interval training (HIIT). Find an exercise buddy or create a reward system to stay motivated if motivation is a challenge.

Benefits of Exercise & Professional Help

While exercise can be powerful for improving mental health, seeking professional help may be necessary in some situations. Therapy can help you address persistent feelings of sadness, anxiety, or other mental health symptoms significantly impacting your life. Therapists can provide a comprehensive assessment, diagnosis, and personalized treatment plan tailored to your specific needs.

Combining exercise with professional help can be highly advantageous for mental well-being. Therapy and/or medication alongside physical activity offers a holistic health approach to well-being. Exercise is important for mental health, but reaching out for help when needed is equally significant.

Final Thoughts

Regular exercise is a powerful tool for benefiting the body and nourishing the mind. Whether it’s a simple walk in nature, a vigorous workout at the gym, or a calming yoga session, finding activities you enjoy and incorporating them into your routine can have a profound impact on your mental health. So, prioritize exercise as an essential part of your self-care routine and experience the transformative effects it can have on your mental well-being. Remember, taking care of your mental health is not a luxury but a necessity.