Most people are aware of the physical health benefits of exercise. What most people are not aware of is the other benefits that come from physical exercise. It can even help improve mental health. In this day and age of social media and screens everywhere, a decline in mental health has been evident. And sure… we all know we should exercise because it’s good for you. But exactly WHY is it good for you? This post will look into the many benefits exercise can provide in your life along with specifics on just how it improves mental health.
**This is not medical advice. Please consult your medical provider for more information.
Exercise and the Brain
We are all familiar with the phrase, “The hardest part is starting.” This can sometimes be a big truth when it comes to exercise. How often have you been avoiding a workout, but once you get into it and actually finish, you are so glad you did it. There are chemicals, or neurotransmitters, that are released in the brain when we exercise. These neurotransmitters are:
- dopamine: for motivation and attention; the “reward” neurotransmitter
- seratonin: for mood boosting
- noradrenaline: for alertness, focus, and memory retrieval
When we exercise, these neurotransmitters are released to help boost mood, increase energy levels, increase focus and productivity, and reduce stress.
Exercise and Sleep
Exercise can help regulate sleep patterns. Gentle stretching or restorative yoga can help calm and relax the body and mind, preparing it for sleep. Exercise in the morning or during the day can help you feel more alert and focused to improve productivity levels during the day.
Exercise and Self-Esteem
When exercise becomes a regular habit, it can improve one’s confidence and self-worth. Habitual exercise is a commitment to yourself to help you feel good and live life optimally. When you feel better, you’re more confident and self-esteem increases.
Exercise and Mental Health
Exercise can positively impact mental health in many ways. Firstly, exercise can help relieve stress and tension in the body. Exercise releases endorphins in the brain which make us feel better. On top of that, tension within the muscles release. Literally and figuratively, weight is lifted off your shoulders.
Going through tough and rigorous situations can help improve resiliency which can allow us to better adapt to life circumstances thrown our way. By taking on difficult and rigorous exercise, we are more equipped to handle stressful situations. At the same time, exercise can be used as a coping mechanism for a rough time instead of alcohol, drugs, and other behaviors that can negatively impact our health and lives.
At the Harvard T.H. Chan School of Public Health, one study found that walking for one hour or running for 15 minutes a day can reduce the risk of major depressive disorder (MDD). Any movement is better than nothing. If the gym is not a place you like to be or if you can’t find that you can get there on a particular day, getting up and moving is the most important step.
Best Exercise for Mental Health That Doesn’t Involve the Gym
Exercise does not have to mean that you go to a gym and workout. Some individuals find the gym intimidating. Others may not have access to a gym. Regardless, there are many other activities that can be done that don’t involve a gym. These include:
- going for a walk (do this during low solar angle hours to help set your sleep-wake cycle for added health benefits – from the Huberman Lab podcast)
- taking the stairs instead of the elevator
- parking your car further from the entrance of a store to increase your steps
- taking a hike (quite literally!)
- signing up for a new class like cycling, pilates, or yoga (this is also great for increasing social engagement and meeting new people
Other Articles Related to Health & Wellness
- Easy Habits for Health & Wellness: A Physical Therapist’s Approach
- 7 Simple Healthy Habits a Physical Therapist Would Recommend
- Diaphragmatic Breathing: How to Breathe Correctly
References
- Choi KW, Chen C, Stein MB, et al. Assessment of Bidirectional Relationships Between Physical Activity and Depression Among Adults: A 2-Sample Mendelian Randomization Study. JAMA Psychiatry. 2019;76(4):399–408. doi:10.1001/jamapsychiatry.2018.4175
- Lin, T. W., & Kuo, Y. M. (2013). Exercise benefits brain function: the monoamine connection. Brain sciences, 3(1), 39–53. https://doi.org/10.3390/brainsci3010039
- Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a
TL;DR
Mental health can be positively impacted by exercise, though this doesn’t mean going to the gym is the only option. Running, walking, hiking, swimming… find activities you enjoy so you are more likely to stay consistent with it. You might notice positive changes like better sleep, improved mood, increased energy levels, and greater confidence.
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
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