The Mental Health Benefits of Physical Exercise

The benefits of regular exercise go beyond weight management and better physical health; they extend to mental well-being, too. In fact, one of the most common recommendations for better mental health is to increase physical activity levels and exercise more. It’s impossible not to wonder about the exact effects of physical exercise on mental health. How can regular workouts or any other type of physical activity positively influence psychological well-being? What to expect? Learn more about the benefits of exercise on mental health in this article.

Table of Contents

Stress relief

Stress is a normal reaction to challenges and threats in life; it triggers the release of the hormone cortisol. This hormone prepares the body for a fight-or-flight response. However, chronic stress is problematic and leads to potentially serious physical and psychological consequences.
Physical exercise helps regulate the production of cortisol and thereby improves the body’s resilience to stress. Studies also show that regular exercise protects against the negative emotional consequences of stress and improves well-being.
Exercise promotes the release of feel-good chemicals, which improve your mood and reduce the effects of stress. Additionally, activities such as yoga, tai chi, and swimming promote mindfulness, thus helping you stay present and grounded, which is necessary for stress management.

Depression management

People with depression experience persistent sadness, loss of interest, feelings of helplessness, and other symptoms that affect their quality of life and may lead to severe complications. Regular exercise could aid in the management of depression and its symptoms. One meta-analysis reported that exercise is an effective treatment for depression, with walking, jogging, yoga, and strength training being more effective than other exercises, especially when intense. The same paper showed that exercise appeared equally effective for people with and without comorbidities.
Exercise is a powerful tool in depression management for several reasons. For example, it promotes changes in the brain such as neural growth, decreased inflammation, and new activity patterns that support feelings of calm and well-being. Plus, exercise releases endorphins, which make you feel good. For some people, exercise may serve as a distraction from negative thoughts that feed depression.

Anxiety reduction

Anxiety is the fear and worry that is intense and excessive, i.e., an overreaction to a situation. Physical symptoms such as a faster heart rate are also symptoms of anxiety, which can negatively affect a person’s life.
A growing body of evidence confirms that exercise has a major influence on alleviating anxiety. Aerobic exercise and yoga are particularly effective at relieving anxiety symptoms. Research indicates that exercise and regular activity positively influence the pathophysiological processes of anxiety.
Physical exercise alleviates tension and stress, boosts energy levels, and increases well-being through the release of endorphins.
In order to elevate the benefits of exercise, try adding an element of mindfulness to it. For example, you can focus on the sensation of your feet hitting the ground or the rhythm of your breathing. That way, you can improve your physical condition but also interrupt the flow of constant worries running through your mind.

ADHD control

Attention deficit hyperactivity disorder (ADHD) is a mental health disorder that includes a combination of persistent symptoms such as hyperactivity, inattention, and impulsivity. Although common in children and adolescents, many adults are diagnosed with ADHD, too.
Research suggests that moderate-intensity physical activity lasting for more than five weeks, with a frequency of three times a week for 30 minutes, improves the levels of attention, inhibition, behavior, emotional control, and exercise control in ADHD. That happens because exercise may effectively alleviate complications of ADHD, and improve brain function, regional and biomarker deficiencies, and hypothalamic-pituitary-adrenal (HPA) dysfunction, thereby improving health behavior and quality of life among people with ADHD.
Physical activity increases the brain’s dopamine, serotonin, and norepinephrine levels, all of which affect focus and attention.

Higher self-esteem

Poor self-esteem can take its toll on a person’s mental health. It worsens psychological well-being, contributes to negative body image, and worsens symptoms you experience, such as feelings of hopelessness and social isolation. One study showed that exercise is a preferred method to increase self-efficacy, self-esteem, and body awareness.
The benefits of exercise on self-esteem extend beyond physical changes and include the sense of accomplishment that comes when you reach your fitness goals. Your motivation levels also increase and inspire you to keep going, which can translate to other aspects of life.

Better sleep quality

Poor sleep is both a symptom and a contributing factor to various mental health conditions. The good news is that even short bursts of exercise in the morning or afternoon can help regulate sleep patterns.
Evidence reveals that regular physical activity can lead to improved sleep quality, decreased sleep latency, and help manage sleep disorders such as insomnia. The most effective approach is regular moderate-intensity physical activity, while high-intensity exercises, particularly in the evening or close to bedtime, may lead to difficulty sleeping.
In order to get the best results, strive to get seven to nine hours of sleep per night.

Increased cognitive performance

Cognitive performance is strongly related to better mental health. Physical exercise can support mental health by improving cognitive functioning. Research shows that aerobic fitness, for example, enhances cognitive strategies and thereby enables you to respond effectively to an imposed challenge with a better yield in task performance. This happens because exercise has a beneficial effect on neuroplasticity. Moreover, physical activity exhibits its effects on cognition by acting on molecular events associated with the management of energy metabolism and synaptic plasticity.
Endorphins that make you feel better also help you focus better and feel mentally sharp to complete the task at hand.

Conclusion

Physical exercise is a powerful tool for good health and well-being. Not only does it improve physical health in many ways, but it also supports mental well-being through several mechanisms of action. Exercise releases endorphins that improve your mood and help manage symptoms of depression and anxiety. At the same time, it positively influences neuroplasticity, behavior, and sleep quality. Strive to exercise several times a week. While aerobic exercise was most effective in various studies, any kind of physical activity is better than a sedentary lifestyle. Try to get at least 30 minutes of exercise per session.

References

https://www.sciencedirect.com/science/article/pii/S0306453021002109

https://pmc.ncbi.nlm.nih.gov/articles/PMC4013452/

https://pubmed.ncbi.nlm.nih.gov/38355154/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10100500/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3632802/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11907377/

https://pubmed.ncbi.nlm.nih.gov/33555673/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10503965/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3951958/