How exercise can impact your mental health

Whether you're struggling with a mental health disorder that affects your daily life or just looking for a pick-me-up after a tough day, prioritizing your mental health can often feel both challenging and costly. But what if I told you researchers have found something that can be enjoyable, free and a game changer for improving your mental health — would you try it?

A growing body of research shows a solid connection between exercising and mental health. In fact, a 2023 systematic review of the effects of physical fitness on mental health found that exercising can help improve symptoms of anxiety, depression and other common psychological conditions.

"Exercise is like a natural mood booster. When we exercise, our body releases endorphins, which are chemicals that make us feel happy and relaxed. It also helps reduce levels of stress hormones like cortisol. So, in a way, it's like a natural antidepressant and stress reliever all rolled into one," says Carol Maher, PhD, professor of population and digital health at the University of South Australia.

While everyone's journey to improving mental health is different (and if you're looking for therapy options, you may want to consider some of the best online therapy providers) perhaps it's time to consider adding exercise to your approach to nurturing your psychological well-being. Here's what you need to know about how exercise influences your mental health.

Content concerning mental health is for informational purposes only and is not intended as professional medical or health advice. Consult a medical professional for questions about your health.

What are the mental health benefits of exercise?

Although exercise is vital for physical health, it also provides a wealth of mental health benefits. Have you ever felt better emotionally after taking a walk, finishing a yoga class or dancing with friends? That's the magic of exercise, and it's backed by plenty of scientific research.

In terms of mental health benefits, exercise can improve:

• Alertness

• Cognitive function

• Energy

• Memory

• Mood

• Quality of life

• Self-confidence

• Sleep

It also reduces stress and symptoms of psychological disorders like anxiety and depression.

Let's take a closer look at how exercising plays a key role in improving various mental health conditions:

Exercise and depression

Depression is one of the most common mental health disorders, affecting about 280 million people worldwide. It reduces life satisfaction, disrupts daily activities and leads to a loss of fulfillment, often causing feelings of sadness and hopelessness.

Depression can impact all areas of your life, including relationships, job performance and physical health. While it's common to treat it with medication and therapy, studies indicate that exercise can be just as effective in managing the condition.

"Exercise has been shown to be an effective way to improve depression, on par with medications like SSRIs [selective serotonin reuptake inhibitors]," says Patrick Smith, PhD, associate professor of psychiatry at UNC School of Medicine. Smith explains that exercise creates neurochemical changes in the body that are similar to the effects of antidepressants.

Exercise and anxiety

Anxiety is a common reaction to things like fear, worry and danger. For instance, you may have experienced anxiety before a job interview or had social anxiety about attending a party where you didn't know anyone. Concerns about health, money and family issues are other common causes of anxiety.

Though just about everyone experiences anxiety at some point, if anxiety is persistent and disrupts your ability to perform your daily life activities, you may have an anxiety disorder. And you're not alone — around 30% of people will experience an anxiety disorder at some time in their life. Many people who experience depression also have anxiety.

"Exercise can reduce symptoms of anxiety by decreasing tension, stabilizing mood, improving sleep and boosting self-esteem," says Dr. Martin P. Paulus, professor of Oxley College of Neuroscience at the University of Tulsa.

There are also high-quality online therapy providers for anxiety that are particularly well-positioned to help with managing anxiety disorders.

Exercise and PTSD

Post-traumatic stress disorder (PTSD) is a significant mental health challenge often affecting military veterans. However, anyone can develop PTSD following a traumatic event such as an assault, accident or major disaster. It's even possible for caregivers or individuals who have been through major medical procedures to experience PTSD.

PTSD can impair cognitive function, alter mood, reduce productivity and increase disease risk. Research indicates that aerobic exercise may be a promising method for improving these aspects of health.

"Increased heart rate, sweating, becoming short of breath, heart pounding and other signs of arousal can trigger panic attacks, intrusive trauma memories and even flashbacks. Exercise transforms these physiological triggers of distress into signs of physical mastery and may reduce their ability to trigger maladaptive responses," says Dr. John H. Krystal, McNeil professor and chair of the department of psychiatry at Yale University.

"Physical activity can help alleviate symptoms of PTSD by reducing hyperarousal and improving sleep patterns. It also offers a way to manage stress and anxiety through physiological and psychological mechanisms," says Paulus.

Exercise and ADHD

Evidence is growing in support of exercise as a potential treatment for attention deficit hyperactivity disorder (ADHD). This disorder occurs when inattention, hyperactivity and impulsivity disrupt daily functioning.

"Exercise has been found to improve attention, executive function and behavior in individuals with ADHD. It can also reduce symptoms such as impulsivity and hyperactivity," says Paulus.

Exercise and substance abuse

If you're trying to quit smoking or you're dealing with another substance abuse problem, you may want to add working out in your approach to managing your condition.

Both aerobic exercise and mind-body exercises may help manage cravings for substances and improve withdrawal symptoms. Mind-body exercises that may help supplement your medical or therapeutic treatment include Tai Chi, yoga and Qigong.

"Two drivers of maladaptive substance use are difficulty regulating dysphoric emotion and poor impulse control. Exercise may be helpful in reducing both of these risk mechanisms," says Krystal.

Exercise and stress

When you're stressed out, even the thought of adding exercise to your schedule can be overwhelming. But exercising might be the very thing your body craves to help you reduce stress.

"It's not unusual at all for me to have individuals in high-stress jobs who have difficulty disconnecting from their professional work at home or in their leisure time," says Smith. He warns that passive activities like watching television or scrolling on your phone are not very helpful for reducing stress.

Smith recommends exercises that get you into a "flow" state of mind, where you are completely absorbed by the activity. "This type of change of mindset is rejuvenating, refreshing and sometimes helps people to see stressful problems with a new and more effective perspective," says Smith.

Exercise and more severe mental health disorders

Exercise can also benefit individuals with more severe mental health disorders, such as schizophrenia. People with schizophrenia often experience cognitive impairments leading to psychotic symptoms like hallucinations, delusions, disorganized speech and difficulties in daily functioning.

Research suggests that early intervention with regular aerobic exercise may slow the progression of schizophrenia, but this is an ongoing area of study, and more research is needed to gain a deeper understanding of how exercise affects this disorder.

Exercise, cognitive performance and alertness

Exercise helps with mental health challenges and enhances everyday mental sharpness. Research shows that exercise can improve memory and attention.

"Exercise significantly boosts cognitive performance and alertness. It increases blood flow to the brain, enhancing focus and concentration. Regular physical activity also helps slow down age-related cognitive decline, keeping our minds sharp as we age. It's like giving your brain a workout along with your body," says Maher.

Exercising for mental health: Tips for adding exercise to your routine

Ready to include exercise in your mental health strategy? Here are some expert tips to get you started.

Choose something you enjoy

There are countless ways to exercise, so it may take some trial and error to find the best option.

"Individuals should choose exercises that are enjoyable and increase positive feelings and competence. Avoid exercise settings that are overly intimidating or provide barriers for participation, such as financial or proximity," says Kim McNally, EdD, a senior lecturing fellow at Duke University in the department of recreation and physical education.

If you’re looking for accessible options, McNally suggests walking, jogging and body weight strength exercises. But don't overlook other easy-to-access options like simply turning on some music and dancing for 30 minutes.

Start slow

The Centers for Disease Control and Prevention (CDC) recommends that adults aim for 30 minutes of moderately intense exercise daily, at least five days a week. While this sounds manageable, it can be challenging to stay motivated, especially if you haven't exercised in a while or your mental health is already struggling. Experts advise starting slowly, building up gradually and setting realistic goals.

"Even short, 10-minute bursts of activity can be beneficial. Exercising outside can add extra benefits, such as exposure to sunlight, which boosts vitamin D levels and enhances mood. Plus, being in nature has a calming effect," says Maher.

Be consistent

Make exercise a regular part of your routine for the most significant benefits. Dr. Paulus says, "Aim for regular, consistent activity rather than occasional, intense workouts."

Figure out what motivates you

Whether you prefer social support or instead turn inward to find motivation, figure out what keeps you going.

"If you are more social, schedule a walk with a friend who you wouldn't cancel on. If you like listening to music or podcasts, save new music or new podcast episodes to listen to on a walk. If you are more motivated by a sense of duty, actively thinking about how important it is to maintain your health for the sake of your loved ones may get you moving," says Smith.

"Remember, the hardest part is often just getting started, but once you do, the benefits will help keep you motivated," says Maher.

The best time to exercise

The best time to exercise will vary based on your preferences and schedule.

"Morning exercise can boost energy and mood for the day ahead, while evening exercise can help unwind and improve sleep. The key is to choose a time that allows for consistency," says Paulus.

FAQs

Can yoga improve mental health?

People have practiced yoga for thousands of years to enhance mind-body balance. Research suggests yoga can help improve mental health, especially when combined with other health interventions.

"Mindfulness exercise modalities such as yoga and tai chi induce some unique brain adaptations to quiet the amygdala [a part of our brain that processes emotion] and promote a calm and competent orientation that is particularly helpful with anxiety," says McNally.

What exercise is best for mental health?

Finding the best exercise for your mental health is a personal journey. Whenever Smith’s patients ask what type of exercise they should do, he always tells them the same thing: "The one you will actually do."

"It's all about maintenance. Once you have a routine, you can build from there, elaborate, and find new exercise routines that you might enjoy," says Smith.

How does exercise reduce stress?

Exercise reduces stress hormones like adrenaline and cortisol, increasing endorphins that counteract stress.

"It also improves sleep, reduces fatigue and increases mental clarity, making it easier to manage stressful situations effectively," says Maher.

How do sports affect mental health?

Sports can have both positive and negative impacts on mental health. "Team sports provide a positive self-concept, a community and sense of belonging that can be protective for mental health issues," says McNally.

However, sports also have their downside. McNally points out that injuries, overtraining and dysfunctional team dynamics, such as a problematic coach or teammate, can increase the stress experienced in sports training. "Additionally, certain sports are associated with unrealistic body ideals that may lead to body image dissatisfaction and disordered eating," says McNally.

Takeaway

Regular physical activity is beneficial for physical fitness and provides a potent boost to mental health.

While exercise appears to be a promising tool to help manage various mental health conditions, research is ongoing. So, it's a good idea to consult with your medical provider to find the best ways to approach your mental health, including suitable fitness options.

Meet our experts

• John H. Krystal, MD, McNeil professor and chair of the department of psychiatry at Yale University

• Carol Maher, PhD, research professor and the director of the Alliance for Research in Exercise, Nutrition and Activity (ARENA) at the University of South Australia

• Kim McNally, EdD, senior lecturing fellow and director of undergraduate studies in the department of recreation and physical education at Duke University

• Martin P. Paulus, MD, scientific director and president at the Laureate Institute for Brain Research; professor at Oxley College of Health and Natural Sciences?, the University of Tulsa

• Patrick Smith, PhD, MPH, associate professor of psychiatry at UNC School of Medicine