How Exercise Can Boost Your Mental Health

Engaging in regular physical activity is a powerful, evidence-based way to support your mental well-being. It works through a combination of powerful brain chemistry changes, psychological benefits, and physical stress reduction, effectively managing stress, improving mood, and building resilience.

Your brain releases ‘endorphins’ and ‘endocannabinoids’ when you engage in physical activity. Endorphins are natural chemicals that improve your sense of well-being and can create what is often called a “runner’s high.”

Beyond these “feel-good” chemicals, exercise also increases the levels of important neurotransmitters, which are crucial for regulating mood, motivation, and focus.

Regular physical activity helps regulate the body’s primary stress response system. This leads to better management of the stress hormone cortisol, helping your body recover from stress more efficiently.

Emerging research highlights the role of exercise in reducing systemic inflammation. Chronic inflammation is linked to depression, and by lowering pro-inflammatory cytokines, exercise can help alleviate depressive symptoms associated with this bodily response.

The Broad Psychological and Emotional Benefits

Bena / Pexels / Emerging research highlights the role of exercise in reducing systemic inflammation.

This process builds confidence and self-esteem, directly countering feelings of hopelessness or low self-worth. For many, exercise also serves as a healthy form of emotional regulation and coping.

It provides a constructive outlet for processing feelings of frustration, sadness, or being overwhelmed, acting as “meditation in motion” by shifting focus away from cyclical worries.

Establishing a routine creates stability and structure, which can be incredibly grounding during times of stress or uncertainty. Additionally, many forms of exercise offer valuable social connections, be it a team sport, a group fitness class, or simply greeting neighbors on a walk. This social interaction combats isolation and promotes a sense of belonging.

How Much and What Type of Exercise Is Most Effective?

Research provides clear guidance on the optimal “dose” of exercise for mental health. A major study analyzing data from 1.2 million adults identified that three to five 45-minute sessions per week delivered the greatest benefits.

It is important to note that more is not always better, as exceeding three hours of daily exercise was linked to worse mental health, potentially due to overexertion or underlying conditions.

Another comprehensive review, which analyzed 97 research reviews, found that all forms of physical activity studied, including walking, resistance training, Pilates, and yoga, improved symptoms of mild to moderate depression.

For those managing diagnosed conditions, the benefits of working out are significant. For non-severe depression, this can be as effective as antidepressant medication, with mood improvements often reported in under four weeks, which is faster than many medications take to work.

 How to Get Started

Freepik / Focus on finding an activity you genuinely enjoy, as you are far more likely to stick with it. This could be dancing, gardening, swimming, or playing a sport.

While exercise is a powerful, evidence-based tool for mental well-being, it is not a substitute for professional mental healthcare. For individuals with clinical diagnoses like major depressive disorder or generalized anxiety, exercise works best as a complement to standard treatments.