The Connection Between Physical Activity and Mental Health

Exercise is well-known as an important habit for physical health. But did you know its mental health benefits are just as powerful? Exercise is one of the best things you can do to improve your overall mental health, and can even be effective against mental health conditions like depression and anxiety.

At The Center, we provide holistic mental health treatment that addresses the whole person. For four decades, we’ve been incorporating exercise, nutrition, and other whole-person care methods into our treatment programs because we understand the body and mind are deeply connected.

Here, we’ll discuss the main research-backed benefits of exercise for mental health and give tips for making exercise a daily habit.

The benefits of exercise for mental health

Regular physical activity has powerful benefits, and not only for improving physical health; it also profoundly impacts mental well-being and is a powerful tool for lifting mood, reducing stress, and improving overall cognitive function.

Here are some of the research-backed benefits of exercise for mental health.

Improves mood

One of the best benefits of exercise is it can improve your mood. Physical activity triggers the release of endorphins (neurotransmitters that naturally elevate mood). These endorphins interact with receptors in the brain, reducing pain perception and promoting happiness and well-being. You might have heard of “runner’s high,” when you feel euphoric after acute physical activity. This is due to the effects of exercise on endorphins and other endogenous opioids (the natural painkillers in the brain)^[1].

Reduces stress

Exercise is also a powerful stress reliever. This is because exercise lowers cortisol levels (the hormone released during the stress response). Physical activity also causes the production of endorphins, which can counteract the effects of stress and make you feel more relaxed. Exercise also makes you more resilient against stress, meaning you’ll be able to bounce back quicker when a stressful life event occurs^[2].

Improves sleep quality

Quality sleep is essential for mental health. Exercise is crucial in improving sleep and ensuring you rest enough each night. Regular physical activity helps regulate sleep-wake cycles, promotes more profound, more restful sleep, and enhances overall sleep quality. This relationship is also bidirectional, meaning each affects the other. You’re more likely to sleep better when you exercise regularly but also more likely to be motivated to exercise when you’re well-rested^[3].

Boosts cognitive function

Exercise has been linked to improved cognitive function, including better focus, memory, and overall brain health. Physical activity stimulates the growth of new brain cells and enhances neural connections, which leads to improvements in cognitive abilities.

For individuals with conditions like ADHD (which we’ll talk more about in later sections), regular exercise can help improve attention span, impulse control, and executive function. The impacts of exercise on the brain are so powerful it can also help prevent dementia in older adults^[4].

Reduces symptoms of anxiety, depression, and other mental health conditions

Many studies have shown exercise can significantly reduce symptoms of mental health conditions like anxiety and depression. This is partly because physical activity stimulates the production of neurotransmitters like serotonin and dopamine, which regulate mood and emotions.

For example, studies have shown exercise is at least as effective (with some studies showing it’s more so) than antidepressant medication at reducing symptoms of mild to moderate depression^[5]. Extensive reviews have found exercise is also an effective intervention for anxiety disorders^[6]. A smaller number of studies have found exercise to be an effective complementary approach for OCD^[7], bipolar disorder^[8], and substance use disorder^[9].

Improves self-esteem and body image

Engaging in regular exercise can help boost your self-esteem and improve body image. Physical activity fills you with feelings of accomplishment and mastery, which leads to more self-confidence and self-worth. By setting and achieving fitness goals, you can develop a more positive perception of yourself and your body^[10].

However, it’s essential to be mindful some people with eating disorders can develop an addiction to exercising that further damages their mental health and sense of self-esteem.

Strengthens relationships

Exercise can also provide opportunities for social interaction and connection, one of the most important factors for mental health. Whether it’s joining a sports team, attending a group fitness class, or exercising with friends, physical activity can give you a sense of belonging and support. Building strong social connections through exercise can also help to reduce feelings of loneliness and isolation, which can lower your risk for many mental health conditions.

Reduces symptoms of ADHD

Exercise is so effective for ADHD it’s considered a complementary treatment^[11]. As we explained earlier, regular exercise can significantly improve focus and concentration. Physical activity stimulates the release of neurotransmitters like dopamine and norepinephrine, which are involved in attention and arousal. People with ADHD have a natural lack of dopamine, so exercise can help fill that gap. Exercise also helps you sleep better, which can be a struggle for some people with ADHD.

Promotes a sense of overall well-being

In addition to the specific mental health benefits mentioned above, regular exercise promotes overall well-being, vitality, and happiness for many people. Physical activity increases energy levels, improves physical fitness, and enhances quality of life. When exercise is prioritized as part of an overall healthy lifestyle, people experience greater happiness, fulfillment, and resilience in the face of life’s challenges.

What type of exercise is best for mental health?

The great news is it doesn’t necessarily matter what exercise activity you choose—the important thing is to move your body in a way that’s fun and sustainable for you. Whether you go for a walk, practice yoga, or hit the gym, finding activities you enjoy and that fit your lifestyle is key to reaping the rewards of exercise for mental health.

Here are some examples of exercise types best for mental health.

• Aerobic exercise (running, elliptical, etc.): Most studies on the benefits of exercise have focused on aerobic exercise. Aerobic exercises elevate your heart rate and increase oxygen flow to your brain, leading to the release of endorphins and the reduction of stress hormones.
• Yoga: Yoga is an ancient practice combining physical postures, breathwork, and meditation. It’s a holistic approach to mental well-being and has been found to increase relaxation, reduce stress, and enhance mindfulness.
• Strength training: Weight-lifting and bodyweight exercises build muscle strength and endurance while boosting mood and self-esteem. They have additional benefits, such as releasing endorphins and improving body image.
• Pilates: Pilates focuses on core strength, flexibility, and body awareness, promoting physical and mental balance. It also enhances concentration, reduces stress, and improves posture, making it ideal for improving overall mental and physical health.
• Dance: Dancing combines cardiovascular exercise with rhythmic movement and self-expression, making it a fun way to improve mental health. Some creative arts mental health practitioners even incorporate dance into their sessions.
• Hiking: Hiking in nature provides a tranquil environment for relaxation. It combines physical activity with exposure to nature, which improves mood, cognitive function, and overall well-being.
• Tai Chi: Tai Chi is a gentle form of martial arts that emphasizes slow, deliberate movements and deep breathing. It promotes relaxation, reduces stress, and improves balance and flexibility, making it an effective practice for enhancing mental and physical health.
• Group fitness classes (including Spinning, Kickboxing, and Barre): In addition to the physical benefits of exercise, group fitness classes can provide social support, accountability, and motivation. Whether spinning, kickboxing, or barre, participating in group workouts can bring a sense of community and camaraderie, crucial to mental health recovery.
• Mindful walking: Mindful walking teaches exercise doesn’t need to be intense to be effective. It involves paying attention to the sensations of walking and being fully present in the moment. This exercise combines physical activity with mindfulness training, which research shows is very effective for stress reduction and improved mood.
  Swimming: Swimming is a low-impact, full-body workout that promotes relaxation and reduces stress. The rhythmic motion of swimming and the sensation of being in water can help calm your mind, making it an excellent exercise for improving mental health.

Tips for exercising for mental health

Unfortunately, the tricky thing about exercise and mental health is it can be challenging to muster motivation when you’re already struggling. Depression, in particular, can cause fatigue and make it highly challenging to get yourself moving.

The key is to make exercise a habit. Once you do, you’ll be more likely to stick with it even when your mental health takes a downturn. Follow these tips to make incorporating exercise into your routine easier and stay motivated.

1. Set realistic goals: It’s essential to start with achievable goals that fit your current fitness level and schedule, especially if you live with depression. Gradually increase the intensity and duration of your workouts as you build strength and endurance. Setting realistic goals helps prevent burnout and gives you a sense of accomplishment.
2. Find activities you enjoy: Choose exercises you genuinely enjoy and look forward to doing. Whether it’s dancing, hiking, or practicing yoga, finding activities that make you happy can increase your motivation and make it more likely you stick to your exercise routine.
3. Prioritize consistency over intensity: When it comes to exercise, focus on consistency rather than intensity. Even short workouts can have significant benefits for mental health. Try incorporating brief bursts of physical activity into your daily routine, whether taking a walk during your lunch break or doing a quick workout in the morning.
4. Listen to your body: Pay attention to how your body feels during and after exercise. If you feel fatigued or in pain, take a break and give your body time to rest and recover. Pushing through discomfort can lead to injury and undermine the mental health benefits of exercise.
5. Mix it up: Keep your workouts exciting and engaging by trying different types of exercise. Try to do various activities, like cardio, strength training, flexibility exercises, and outdoor workouts. Mixing up your routine prevents boredom and challenges different muscle groups, which can lead to better overall fitness and mental health.
6. Schedule regular rest days: Schedule regular rest days into your workout routine to allow your body time to rest and recover. Rest days are essential for preventing burnout, reducing the risk of injury, and promoting recovery. They can also help you stick to a routine and not overdo it. Listen to your body and prioritize rest when needed.
7. Find accountability partners: Exercise with friends, family members, or workout buddies to increase motivation and accountability. Joining a fitness class, sports team, or online community can also provide social support and encouragement, making exercise more enjoyable and rewarding.
8. Be patient and kind to yourself: Remember progress takes time, and it’s okay to have setbacks along the way. Be patient with yourself and celebrate your achievements, no matter how small. Practice self-compassion and focus on the positive changes exercise brings to your mental health and overall well-being.

Holistic mental health treatment in Washington State

At The Center • A Place of HOPE, we understand physical and mental health are intertwined. To heal in one area, you also have to heal in another. That’s why all of our mental health treatment programs use a Whole-Person Care approach, incorporating not only the latest mental health interventions but also a physical fitness routine, nutritional counseling, and more.

1 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928534/
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013452/
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/
4 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8703896/
5 – https://bjsm.bmj.com/content/57/18/1203
6 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4498975/
7 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726421/
8 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4349127/
9 – https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2022.817927/full
10 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5068479/
11 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6945516/