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8 Benefits of Exercise on Mental Health

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If there’s one thing we know, it’s that exercise is good for your health, period. From reducing the risk of chronic diseases to improving musculoskeletal pain and boosting overall longevity, the benefits of regular exercise on physical health are widely talked about. But the benefits of exercise on mental health can be just as important: 

  1. Stress reduction. Physical activity is a natural stress reliever. It regulates levels of cortisol, the body's primary stress hormone.

  2. Anxiety management. Engaging in a regular exercise routine can serve as a healthy coping mechanism for managing symptoms of anxiety. And studies have found that just one bout of exercise can reduce anxiety.

  3. Mood enhancement. “Any movement that causes an elevation in heart rate releases endorphins,” says Alec Martinez, PT, DPT, a physical therapist at Hinge Health. These "feel-good hormones" can alleviate stress, anxiety, and depression. This is true not just for traditional cardio exercise, like biking and running, but even gentler forms of movement, like yoga and tai chi.

  4. Improved sleep quality. Exercise tires you out, which increases your drive to sleep. And the more well-rested you are, the more energy you have to maintain an exercise routine. (Win-win.) 

  5. Enhanced cognitive function. Physical activity stimulates the brain, improving cognitive functions such as memory, concentration, and overall mental clarity. Ever experienced a time when taking a short walk helped clear your head? This isn’t a coincidence. Studies show that one bout of movement can improve mental clarity and concentration. 

  6. Boosted self-esteem. Movement — especially in ways that are meaningful to you — can significantly boost self-esteem, leading to a more positive outlook and improved mental health. A study from the Journal of Sports Medicine and Physical Fitness found that participants who exercised at least two days per week had higher levels of self-efficacy, self-esteem, and body awareness than those who were sedentary. 

  7. Social connection. Participating in group exercise classes or active hobbies with friends fosters social interaction, which promotes belonging and helps you feel less lonely. 

  8. Depression management. Regular physical activity can reduce symptoms of depression and improve overall mood. According to a BMJ review, walking, jogging, yoga, and strength training can be particularly effective at managing depression, particularly when they are higher intensity. 

We know that exercising can be challenging when you have a mental health condition. Depression, anxiety, PTSD, or other issues can make it difficult to find the energy and motivation to be active. Fear of judgment, low self-esteem, or negative body image can create barriers to both exercise and mental health. 

But even small amounts of physical activity can have profound benefits on mental health. Finding the right type and intensity of exercise, and having social support, is key. For additional support, reach out to your health coach or physical therapist using the My Care tab in your app.

Key Takeaways 

  1. Movement is like a multivitamin — it provides multiple health benefits, including mental health.  

  2. Movement can help everything from anxiety and depression to cognitive function. 

  3. Small amounts of activity can have a big impact on health. 

References 

  1. Childs, E., & de Wit, H. (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in Physiology, 5(161). doi:10.3389/fphys.2014.00161

  2. LeBouthillier, D. M., & Asmundson, G. J. G. (2015). A Single Bout of Aerobic Exercise Reduces Anxiety Sensitivity But Not Intolerance of Uncertainty or Distress Tolerance: A Randomized Controlled Trial. Cognitive Behaviour Therapy, 44(4), 252–263. doi:10.1080/16506073.2015.1028094

  3. Kline, C. E. (2014). The Bidirectional Relationship Between Exercise and Sleep. American Journal of Lifestyle Medicine, 8(6), 375–379. doi:10.1177/1559827614544437

  4. Matsumoto, K., Chen, C., Hagiwara, K., Shimizu, N., Hirotsu, M., Oda, Y., Lei, H., Takao, A., Fujii, Y., Higuchi, F., & Nakagawa, S. (2022). The Effect of Brief Stair-Climbing on Divergent and Convergent Thinking. Frontiers in Behavioral Neuroscience, 15. doi:10.3389/fnbeh.2021.834097

  5. Tikac, G., Unal, A., & Altug, F. (2022). Regular exercise improves the levels of self-efficacy, self-esteem and body awareness of young adults. The Journal of Sports Medicine and Physical Fitness, 62(1). doi:10.23736/s0022-4707.21.12143-7

  6. Noetel, M., Sanders, T., Gallardo-Gómez, D., Taylor, P., Cruz, B. del P., Hoek, D. van den, Smith, J. J., Mahoney, J., Spathis, J., Moresi, M., Pagano, R., Pagano, L., Vasconcellos, R., Arnott, H., Varley, B., Parker, P., Biddle, S., & Lonsdale, C. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ, 384(8417), e075847. doi:10.1136/bmj-2023-075847