When it comes to improving mental health, there are plenty of strategies to try, but not all are created equal, and some can cause further distress in the long run. Exercise and mental health are a powerful combo that can help combat common mental issues like depression and anxiety. But what is this super-power strategy that many have embraced in their journey to mental wellness? Could a quick workout using the best home gym equipment really have a positive impact on mental health?
“Exercise has a big impact on mental health because it makes the brain release chemicals called endorphins, which act like the body’s natural painkillers,” Dr. Raj Dasgupta tells BarBend. “Endorphins are produced by the hypothalamus and pituitary gland when the body experiences pain or stress, helping to reduce pain and create a feeling of well-being,” With insights from our fitness professionals and Dr. Dasgupta, a board-certified physician, we’re unpacking some exercise and mental health statistics, laying out healthy strategies, and detailing the science behind working out and mental health.
Key Takeaways
- Regular exercise supports better mental health and is associated with lower rates of mental health issues, in part by enhancing mood and self-esteem and decreasing stress. (1)
- Sports participation is also related to better mental health, improved social outcomes, and lower psychological sickness. (2) For adolescents, participating in sports can boost self-esteem and engagement at school, which can help support those experiencing depression. (3)
- People with low fitness levels have up to a 47% greater risk of mental health problems vs. fitter individuals. (4)
- Studies suggest that 1 hour of walking per week can reduce the risk of depression by 12%. (5)
- Some great exercises to support better mental health include yoga, walking, and running.
Medical Disclaimer: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended to diagnose, prevent, and/or treat health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine.
Exercise and Mental Health Statistics
Information collected by health organizations provides helpful insights into the relationship between diet, exercise, and mental health and emotional benefits of exercise.
The prevalence of mental health issues in society has progressively increased over time, with one in five U.S. adults living with a mental illness. (6) Mental illnesses can range in severity and conditions and can occur over a short period of time or be sporadic.
In some cases, mental illness is more severe than the occasional negative thought. For people with various mental disabilities, it can be more challenging to be physically active. According to a study from the National Institute of Mental Health, severely affected individuals are 50% less likely to meet physical activity guidelines and spend an average of 7.8 hours per day being sedentary. (7)
A survey conducted by the Centers for Disease Control and Prevention (CDC) found that, on average, a person has 3.4 poor mental health days per month. (8) In that study — which defines poor mental health as stress, emotional concern, and depression — researchers found that the number of poor mental health days dropped by 40% in those who exercised. (9)
According to the Mental Health Foundation, there is approximately a 20% to 30% lower risk of depression and dementia for adults participating in daily physical activity. (10)
Adults aren’t the only ones who can benefit from the effects of exercise on mental health. A study from the Public Library of Science observed several positive outcomes in children who participated in sports. (11) See some of that study’s results below:
- 10% lower anxious/depressed scores
- 19% lower withdrawn scores
- 17% lower social problem scores
- 17% lower thought problem scores
- 12% lower attention problem scores
Exercise and Mental Health: What to Know
Regular physical activity can have positive effects on a variety of life factors, including “boosting self-esteem, improving sleep, and serving as a healthy distraction from negative thoughts, all of which are important for mental health,” Dr. Raj Dasgupta, MD, tells BarBend.
You may have heard the term “endorphins” or how exercise releases endorphins. Dr. Dasgupta helps break down the meaning behind this feel-good hormone’s name and what, exactly, it does to the body.
“The word ‘endorphin’ comes from ‘endogenous morphine’ — ‘endogenous’ means they are made in the body, and ‘morphine’ refers to the pain-relieving drug that endorphins mimic. There are different types of endorphins, and some are particularly linked to activities like running.”
So, is exercise good for mental health? Let’s go over some common activities and how they can affect mental and physical health.
How Do Sports Help Mental Health?
The physical aspect of playing sports can be a great strategy for building healthy habits. But as Dr. Raj Dasgupta, MD, points out, it’s not just the physical part that benefits one’s quality of life — sports and mental health can also be intertwined.
“Team sports are especially good for mental health because they combine physical activity with social interaction,” says Dr. Dasgupta. “Playing on a team can help reduce feelings of loneliness by building connections and a sense of belonging. The support from teammates can make you feel more positive, while the structure and goals of team sports can help manage stress and anxiety.”
For many, there’s a natural appeal to be a part of a community. Sports can contribute to mental well-being by providing a place for building relationships and receiving support. It can also be a healthy distraction from stressors and provide routine and structure.
The physical activity required for most sports can promote positive effects, such as the release of endorphins, serotonin, and dopamine, improvement of cardiovascular health, and reduced sedentary behavior.
How Does Walking Help Your Mental Health?
Going for a walk may seem like a simple aerobic exercise but don’t underestimate it — the benefits of walking can be profound. Especially if you spend most of your day in front of a computer, a walk outside in the fresh air — or even indoors on a treadmill — can do wonders for your mental well-being and energy levels.
Studies suggest that one hour of walking per week can reduce the risk of depression by 12%. (5) Not only is walking a great option for low-impact and moderate exercise, but it’s also relatively convenient and doesn’t require equipment.
Certified personal trainer Amanda Capritto, one of our expert reviewers, notes, “Almost everyone can benefit from walking more, considering the mostly sedentary lifestyle we lead today. The health benefits of walking are numerous and profound, including improved cardiovascular health, mental health, and musculoskeletal health, among other things.”
If you’re unsure of where to start in your fitness journey, walking is a solid place to begin. Walking for mental health offers a low-intensity exercise option for those just starting out or as a baseline to build up energy levels. If your schedule doesn’t allow for a walk before or after work, try taking a walk during your break, taking the stairs instead of the elevator, or investing in one of the best under-desk treadmills.
How Does Running Help Your Mental Health?
Even if you don’t love running, there’s no denying the benefits of cardio and its effects on physical and mental health. A study from ScienceDirect suggests that moderate aerobic activity like running can improve the body’s ability to respond to stress. (12) And stress does more than make us frazzled. It contributes to various health issues, including aging and chronic diseases, and impacts our overall quality of life.
If you’re a runner, you might have heard of or experienced the euphoric feeling known as a runner’s high that can occur post-run. Well, one of the effects of exercise is the release of endorphins, which naturally act as painkillers and mood enhancers. Specifically, beta-endorphins are released during prolonged or vigorous exercise like running. Exercise also stimulates the release of dopamine, a neurotransmitter associated with pleasure and reward. Physical activity helps lower cortisol, a hormone related to stress. Add those effects of exercise together, and voila! — you’ve got a runner’s high.
However, there is some evidence that suggests that not all people can experience a runner’s high. (13)
If you’re ready to tap into the benefits of running for mental health, set clear goals and establish a schedule. Consistency is key when creating an exercise routine. Make it enjoyable with your favorite tunes or podcasts and invest in shoes made for running. Be sure to warm up to prepare the muscles and stretch after your run to prevent muscle soreness.
Yoga for Mental Health
In some cases, yoga can provide a way to reduce stress, increase self-awareness, relax the mind, and improve mental clarity.
BarBend editorial member Alex Polish, a certified personal trainer and nutrition coach, advises, “Mental health is never as simple as ‘just do some yoga and you’ll feel better.’ (In fact, please don’t say that to someone with depression, anxiety, or similar mental health conditions, as it can feel dismissive and minimizing.)”
They continue, “And yet…studies do indeed suggest that yoga can help improve many mental health indicators, both in the short term and long term (including during times of acute crisis). (14)(15) Think of yoga as an extremely helpful supplement to your overall mental health maintenance, including therapy if it’s accessible to you. It won’t make everything better, but research demonstrates clear connections between mindfulness practices like yoga and reduced psychological distress.”
Some individuals struggling with mental health issues have found decreased negative thoughts and symptoms of depression through the practice of yoga. A study from the International Journal of Yoga points out that health services for anxiety and depression involve mostly psychological and pharmacological interventions. (16) However, mind-body interventions like yoga are becoming increasingly popular as a means to reduce stress in individuals.
[Related: Best Yoga Poses for Beginners]
Can You Use Physical Therapy for Anxiety and Depression?
While not traditionally used for anxiety and depression, some experts agree that physical therapy may have an impact on a patient’s mental health, “particularly if their mental health is affected by pain or mobility issues,” explains Dr. Raj Dasgupta, MD.
He elaborates, “Therapists create exercise plans that encourage movement, which can naturally help improve mood and reduce anxiety. Physical therapy also helps people feel more in control of their bodies, improving self-esteem and reducing feelings of depression.”
Mental health issues that require psychotherapy can range from occasional negative thoughts to major depressive disorders, with each situation requiring unique interventions. Anxiety and depression are generally addressed by licensed healthcare providers carefully examining a patient’s mental health conditions.
Research suggests that regular physical activity is an effective treatment for major depression in adults when compared to other treatments, such as psychological interventions and antidepressant medications. (17)
While each patient’s situation is unique and should be handled delicately, some may benefit from untraditional interventions beyond the approach of a doctor or psychologist’s office. Even incorporating some of the best mobility exercises into your day-to-day can do wonders.
Notably, a meta-analysis found that for mild to moderate depression, the effect of exercise may be comparable to antidepressant medication and psychotherapy. Additionally, it found that physical therapy improved physical health, body image, patient’s coping strategies with stress, quality of life, and independence in activities of daily living in older adults. (18)
Incorporating Exercise For Your Mental Health
Making time for physical exercise requires initiative and commitment, which may be a barrier for those struggling with poor mental health. As you build a workout program, focus on finding an activity you might enjoy, like dancing, swimming, cycling, hiking, playing a sport, or even getting active with friends or family.
If possible, recruit a friend, try a group fitness class, or join a team sport to have a support system as you incorporate your new exercise routine. Start with short workouts with 10 to 15 minutes of activity. Gradually increase the duration and intensity as you become more comfortable, and be sure to set realistic goals for yourself.
If you’re currently on blood pressure or antidepressant medication, be sure to discuss your workout goals with your healthcare professional, as exercise can sometimes cause unwanted side effects with medications.
Utilize fitness platforms to give you guidance, maximize your workouts, and reduce your risk of injury. Some of the best workout apps we’ve tested include Caliber, Peloton App, and iFIT, but with thousands of options to choose from, you’ll certainly be able to find one tailored to your personal goals and preferences.
If you prefer a face-to-face approach, work with a personal trainer who can explain the importance of the FITT principle and offer direct guidance.
Final Word
The benefits of exercise extend far beyond the muscle gains and hitting a new PR. Research has consistently shown that in addition to improved physical health, numerous mental health benefits can come from being active.
By incorporating regular physical activity into your everyday life, you can boost your mood, reduce anxiety and depression, create a healthy routine, and improve your confidence. In addition, physical activity can be a powerful coping mechanism to handle stress and provide social interaction in team sports, fitness communities, and group classes.
Exercise and Mental Health FAQs
How does exercise affect mental health?
Research shows that exercise can promote positive outcomes, such as creating a routine, managing stress, improving cognitive function, reducing anxiety and depression, and improving one’s overall mental state.
How does exercise help anxiety and depression?
In short, exercise provides benefits ranging from biochemical changes and stress reduction to improved self-esteem and social interaction, all of which can help with anxiety and depression.
What are five ways to improve mental health?
First, we recommend eating a diet of nutrient-dense foods. Next, make regular physical activity a priority. You’ll also want to set up a support system of friends, family, or teammates. Adequate rest is also key. And, finally, know that there’s no shame in seeking professional help for mental health issues.
What is the best exercise for mental health?
Ultimately, the best exercise for mental health is one that fits your personal preferences, accessibility, lifestyle, and fitness level. Experiment with different types of strength training and cardio workouts to find what works best for you and incorporate it into your schedule. A regular walking routine, for example, is a great place to start.
What happens to your brain when you exercise?
Dr. Raj Dasgupta, MD, tells BarBend, “Exercise triggers the release of mood-boosting chemicals like serotonin and dopamine. It also increases a protein called BDNF, which supports brain cell growth and helps you think more clearly. Regular exercise can make the hippocampus (a part of the brain linked to memory and emotion) larger and strengthen connections between different parts of the brain, which helps reduce anxiety and depression symptoms.”
Is physical health more important than mental and emotional health?
Physical health is deeply interconnected with mental and emotional health and arguably should be viewed as one when determining overall health and well-being. Viewing the two holistically will promote a well-balanced approach to overall health in the mind and body.
References
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- Bang, H., Won, D., & Park, S. (2020). School engagement, self-esteem, and depression of adolescents: The role of sport participation and volunteering activity and gender differences. Children and Youth Services Review, 113, 105012. https://doi.org/10.1016/j.childyouth.2020.105012
- Smith, P. J., & Merwin, R. M. (2021). The Role of Exercise in Management of Mental Health Disorders: An Integrative review. Annual Review of Medicine, 72(1), 45–62. https://doi.org/10.1146/annurev-med-060619-022943
- Herbert, C. (2022). Enhancing Mental Health, Well-Being and Active Lifestyles of University students by means of Physical activity and exercise research programs. Frontiers in Public Health, 10. https://doi.org/10.3389/fpubh.2022.849093
- About mental health. (n.d.). CDC. https://www.cdc.gov/mentalhealth/learn/index.htm
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- Chekroud, Sammi R et al. Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study. The Lancet Psychiatry; 5(9); 739-746
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