As May rolls around, many of us turn our attention to Mental Health Awareness Month—a time to reflect on our emotional wellbeing and explore ways to prioritize mental health. Therapy and medication are essential, evidence-based treatments guided by healthcare professionals—but physical exercise, which is often overlooked, can also play a powerful role in supporting mental health.
It’s no secret that physical exercise is essential for maintaining a healthy body, but research continues to demonstrate that it’s just as crucial for our mental health. The connection between the brain and body is far more intricate than we once thought, and exercising not only strengthens your muscles but also has profound benefits on your brain, mood, and mental health. We see many examples of the mental health benefits of exercise across history and cultures.
Brain-Body Connection Philosophies Around the World
In traditional Chinese medicine, the concept of Qi (vital energy) is central. Practices like Tai Chi and Qigong were developed not just for physical strength and flexibility, but to balance the mind and spirit. They believed mental clarity comes from a well-functioning, energetically-aligned body.
In ancient Greece, the physician Hippocrates famously said, “Walking is the best medicine.” The Greeks prioritized physical exercise as a way to nurture both body and mind. Their philosophy emphasized harmony between the physical and mental self.
In India, the roots of yoga and meditation run deep. For thousands of years, these practices have been used to enhance emotional stability, mental clarity, and physical health. Through a blend of movement, breathwork, and stillness, they offer a holistic path to inner balance.
Long before neuroimaging existed, ancient societies intuitively linked movement to mental clarity. Traditional Chinese medicine cultivated Qi through Tai Chi, Hippocrates called walking “the best medicine,” and Indian yoga wove breath with motion to balance emotions. Their shared understanding? A healthy body is the bedrock of a resilient mind.
Remarkably, contemporary research now confirms what these traditions knew instinctively.
Today, as Western science validates Eastern philosophies, we see a powerful convergence of old and new. Studies on neurotransmitters and neuroplasticity provide concrete proof for ancient claims about exercise's mental benefits. This synergy allows us to build holistic routines grounded in both tradition and evidence.
Let’s take a deeper dive into how exercise impacts mental health and why it should be a central part of your wellbeing routine.
Understanding the Brain-Body Connection
The brain-body connection refers to the intricate communication system between your brain and the rest of your body, facilitated by the nervous system.
This complex relationship is what makes it possible for the body to respond to external stimuli—such as physical movement or stress—and how the brain can send signals to regulate emotions, cognition, and physical functions.
Exercise is one of the most potent ways to influence this connection, as physical activity impacts both the body and the brain simultaneously.
When you work out, your body sends signals to your brain to adjust processes like circulation, breathing, and even the release of hormones. As your body responds to physical exertion, it impacts your brain in ways that improve mood, cognitive function, and even emotional resilience.
The Science Behind How Exercise Impacts Mental Health
It’s not just a matter of feeling “good” after a workout; the science behind physical exercise and mental health is rooted in biochemical and physiological changes that occur within the brain. Here are some of the key scientific findings that show how exercise affects mental wellbeing:
Neurotransmitter Activity
Physical exercise stimulates the release of key neurotransmitters like serotonin, dopamine, and norepinephrine. These chemicals play significant roles in regulating mood, focus, and emotional balance. High levels of serotonin and dopamine are linked to feelings of happiness, contentment, and motivation, which help to lift mood and combat feelings of depression.[1]
Endorphins and the “Runner’s High”
Anyone who has completed an intense workout knows the feeling of euphoria that can follow—a sensation often referred to as the “runner’s high.” This feeling is attributed to endorphins, the body's natural painkillers, which are released during exercise. Endorphins block pain receptors and create a sense of wellbeing, helping to reduce feelings of stress and anxiety.[2]
Neuroplasticity
One of the most significant benefits of physical exercise is its ability to promote neuroplasticity—the brain's ability to reorganize itself by forming new neural connections. This is essential for cognitive flexibility, memory formation, and emotional regulation.[3] Exercise supports the growth of neurons, particularly in the hippocampus, a region of the brain associated with learning and emotional stability.[4]
Reduced Inflammation
Chronic inflammation has been linked to mental health conditions such as depression, anxiety, and cognitive decline.[5] Regular physical activity can help reduce inflammation in the brain and body, which in turn helps prevent or mitigate the effects of these mental health issues.[6]
Increased Brain-Derived Neurotrophic Factor (BDNF)
BDNF is a protein that plays a critical role in brain health by supporting the survival of existing neurons and promoting the growth of new ones. Exercise has been shown to boost BDNF levels, which can improve mood, cognitive function, and overall mental health. Higher BDNF levels are associated with a lower risk of mental health disorders, including depression and anxiety.[7]
Regulation of Stress Hormones
Exercise helps to regulate cortisol, the primary stress hormone. Chronic stress can elevate cortisol levels, leading to negative effects on mental health.[8] By incorporating regular physical activity into your routine, you can help balance cortisol levels, thereby reducing stress and promoting a more resilient response to life’s challenges.
Improved Sleep
Quality sleep is essential for mental health, and exercise can significantly improve sleep patterns. Physical activity helps you fall asleep faster, stay asleep longer, and experience deeper, more restorative sleep. Better sleep, in turn, helps to improve cognitive function, mood regulation, and overall emotional stability.[9]
Increased Blood Flow to the Brain
Physical exercise improves blood flow throughout the body, including to the brain. This enhanced circulation allows for better delivery of oxygen and nutrients to brain cells, which can improve cognitive function, concentration, and memory.[10]
Exercise and Mental Wellbeing: Key Benefits
We’ve established that exercise can have a positive effect on the brain, but what does this mean for mental wellbeing? Here are some of the key ways that physical exercise supports emotional health:
Reduced Symptoms of Depression and Anxiety
A growing body of research shows that regular exercise is effective in reducing the symptoms of depression and anxiety. Exercise promotes the release of endorphins and other feel-good chemicals, which can alleviate feelings of sadness, hopelessness, and anxiety. Additionally, exercise can help to distract from negative thoughts, creating a mental break that allows the mind to reset and gain perspective.[11]
Boosts Self-Esteem and Confidence
Regular physical activity can improve body image, increase physical strength, and promote a sense of accomplishment. These changes help build confidence and self-esteem, which are critical components of mental wellbeing. Whether it's achieving a fitness goal, building muscle, or simply feeling stronger, exercise fosters a positive self-image that can significantly improve your overall outlook on life.[12]
Stress Relief
Exercise acts as a natural stress reliever. When you work out, your body releases tension and energy, which helps you feel more relaxed and better able to cope with stress. Engaging in a physical activity like yoga, walking, or swimming allows your body to release pent-up emotions, reducing the negative effects of chronic stress.[13]
Increased Mental Clarity and Focus
Regular exercise has been linked to better cognitive function, improved memory, and enhanced focus. By improving blood flow and oxygenation to the brain, exercise helps you think more clearly and process information more efficiently. This can be particularly helpful when managing tasks, making decisions, or staying productive in your personal and professional life.[14]
How to Build a Routine That Supports Mental Health
Incorporating physical exercise into your daily routine is one of the best ways to improve your mental health. Here are some practical tips for creating an exercise plan that supports your mental wellbeing. However, if you’re under the care of a medical provider, be sure to check with them before starting any exercise routine.
Find Activities You Enjoy
It’s essential to choose activities that you genuinely enjoy so that exercise doesn’t feel like a chore. Whether it's running, cycling, yoga, dancing, or weightlifting, find something that brings you joy and makes you feel good.
Start Slow
If you're new to exercising or haven't been consistent with physical activity, start with small, manageable workouts and gradually increase the intensity. This helps prevent burnout and makes it easier to build a sustainable routine.
Mix It Up
Keep your routine interesting by trying a variety of activities. Not only will this keep things fun, but it will also challenge different muscle groups and keep your body and mind engaged.
Be Consistent
Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Consistency is key for reaping the long-term mental health benefits of exercise.
Incorporate Mindfulness
Activities like yoga or Tai Chi are excellent for combining physical exercise with mindfulness and mental relaxation. These practices help regulate your nervous system and reduce stress while building strength and flexibility.
Socialize
If you enjoy working out with others, consider joining a fitness class or finding a workout buddy. Social exercise adds the additional benefit of human connection, which is also crucial for mental wellbeing.
Prioritize Your Mental Health with Physical Exercise
The brain-body connection is real, and exercise is one of the most effective ways to support your mental health. From improving mood to reducing symptoms of anxiety and depression, physical exercise is a powerful tool that can enhance both your body and mind.
During Mental Health Awareness Month and beyond, make it a priority to move your body and nurture your mental wellbeing. Whether it's a brisk walk, an intense workout, or a relaxing yoga session, there’s an exercise routine that can help you thrive emotionally and mentally.
Lace up your sneakers, step outside, and start reaping the countless benefits that physical activity has to offer for your mental health. Your brain and body will thank you for it!
REFERENCES
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