You already know that regular physical activity is good for your body and your health. But did you know that exercise can also boost and protect your mental wellbeing? You don’t need to be a marathon runner or a gym rat. Even moderate exercise such as walking or yoga a few times a week can help your body and your mind.
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Key Mental Health Benefits of Physical Activity
- Improved mood—Exercise triggers the release of endorphins and other “feel good” chemicals in your brain. That’s why people tend to feel calmer and more content after being physically active.
- Reduced stress—In addition to triggering the release of mood-lifting chemicals in your brain, exercise reduces the concentration of stress-related hormones in your body and helps relax muscles that have grown tight with tension.
- Greater resilience—With regular exercise, people tend to respond more calmly and with more resilience when faced with stressful situations.
- Boost in self-confidence and self-esteem—Adopting and sticking with a routine of regular physical activity can make you feel good about yourself. As your health and sense of wellbeing improve, that confidence and self-esteem will continue to grow.
- Better sleep—Exercise gives you a comfortable feeling of tiredness at the end of the day and helps you sleep well through the night.
- Greater focus and concentration—Physical activity stimulates the flow of blood to the brain and promotes the growth of new brain cells. Even a brief exercise break can sharpen your thinking.
- More energy—Exercise gives you a natural energy boost that can last for hours.
- Reduced symptoms of depression—Studies show that regular physical activity can be as effective as antidepressant medication in treating the symptoms of mild to moderate depression. Exercise can also help to break a cycle of negative thought patterns.
- Relief from anxiety—The mood-lifting and stress-reducing effects of exercise can help to relieve anxiety. This benefit can be enhanced if you pay attention to the rhythm of your exercise in a mindful way, taking your focus off your worries.
Ways to Enhance the Mental Health Benefits of Physical Activity
- Exercise outdoors. The positive effects of exercise are even stronger when you’re active outside, especially in natural surroundings where you see plants, trees, or water. People who exercise outdoors are also more likely to sustain the activity as a beneficial habit.
- Make it a social activity. Take a walk with a friend, join an exercise group, or play a sport with others. Combining exercise with social connections multiplies the mental wellbeing benefit.
If You Have a Medical or Mental Health Condition or a Physical Disability
- If you have a medical condition or a disability that constrains your physical activity, talk to your doctor about the safest and healthiest ways to get regular exercise.
- If you have an eating disorder, talk with your doctor about your exercise plans and habits, and how those might affect your problems with food and body image. You may need to be careful to avoid over-exercise as a form of self-harm.
- If you experience panic attacks, understand that some of the natural and positive effects of exercise, such as increased heart rate, rapid breathing, and sweating, can feel similar to the symptoms of a panic attack. If the activity makes you feel more anxious rather than less, try a gentler activity in a more comfortable environment.
- If you feel depressed, it can be hard to muster the energy to exercise, even if you know it will be helpful to you. Start with small steps at times of day when you have the most energy. Focus on activities you enjoy. Allow yourself to feel your mind clear and your body relax as you become active. Reward yourself for progress.
Morgan, H. (2024, November 13). Exercise and your mental health (B. Schuette & E. Morton, Eds.). Raleigh, NC: Workplace Options.
