AD | You probably already know that physical exercise can help your mental health and overall well being. But did you know why? Specifically about the science behind the effect of exercise on hormones and the brain, and why this can help you feel better about yourself, generally? There’s plenty of information out there on the effects of a sedentary lifestyle, and how this can lead to diabetes, stage 4 mesothelioma cancer, heart disease or even shorten your life expectancy. But why should introducing regular physical exercise into your routine bring so many benefits to both your physical and mental health?
What are some negative effects on mental health?
The UK is recording its highest levels of loneliness, depression and anxiety. And multiple lockdowns and the strains of the pandemic have certainly not helped. Many of us turn increasingly to social media, sometimes comparing ourselves to the personalities we see online. This self-applied pressure can add to feelings of negativity and self-worthlessness.
Other demands on our everyday lives include financial pressure, long hours at work, and a poor diet, to name just a few. Another big problem today is inactivity, something as a freelance content creator and blog writer I know all about. But what I didn’t know was that sitting is said to be the new smoking in terms of the negative effect it can have on health.
How does lack of exercise affect your mental health?
A lack of physical activity can lead to mental health problems, such as depression and anxiety. Staying sedentary for long periods isn’t natural for us, and when we’re not moving around, our minds have nothing else to concentrate on either. Whereas being physically active gives our brain something to focus on and can be a positive coping strategy for difficult times.
How does exercise improve your mental health?
When you perform a physical activity, your body releases a number of feel-good hormones known as endorphins, aka the “runner’s high”. For example, have you ever been for a walk in the park on a beautiful day? Or worked up a sweat while out hiking or a brisk walk, or even cleaning your house? Doing something physical releases cortisol which helps us manage stress.
Making time in your day to focus on some form of physical exercise can help your mental health and have a huge impact on the way you feel. As well as that feel good factor, an essential part of self-care, exercise can be a great way to escape everyday pressures and to clear your mind of things that may be troubling you. Some individuals also complement their routines with Nurx’s online mental health resources to access professional guidance and support alongside lifestyle practices.
What’s the best exercise for mental health?
Any type of exercise can help, but it’s important to find a type of exercise that you enjoy. For example, you could pick up a set of adjustable dumbbells from DN Fitness Supplies and do some weight training. Or you could try some resistance training, a spin class, going for a jog, swim or cycle.
If that sounds a little too energetic, perhaps try something less strenuous such as a lower impact exercise like yoga, Pilates, or Tai chi. These practices, especially yoga, have a profound effect on your mental well-being and help in reducing stress levels. Really, anything that gets you moving comes under the category of the best exercises for mental health.
How much exercise is needed for mental health benefits?
Generally speaking, regular exercise of 30 minutes or more a day for three to five days a week has been shown to help depression or anxiety symptoms. But (luckily for the lazy ones like me) as little as 10 to 15 minutes of physical activity at a time can make a difference too.
How physical exercise can help your mental health – the science
The effects of exercise on serotonin
Serotonin is an important neurotransmitter chemical released by the body, which helps you to feel calmer and sleep better. Did you know, antidepressants target serotonin to improve people’s mood? The body stores 75% of serotonin in the gut and the other 25% in the brain. And physical activity improves the rate that this 25% of serotonin moves around the brain.
Exercise also increases our levels of tryptophan – an important amino acid used to create serotonin. Whilst this process is still being studied, research has shown there are strong links between exercise and the release of serotonin.
Chronic mental illness and exercise – could this be a cure?
There is evidence to suggest that regular exercise can have a profoundly positive impact on depression, anxiety, and ADHD. Other benefits of exercise on mental health include stress relief, memory improvement, better sleeping patterns, and an overall boost in mood.
According to a study by Harvard TH Chan School of Public Health, exercise lasting at least 15 minutes can improve the mood and reduce depression by over 26%. And exercise can also provide an opportunity to meet new people and socialise.
For example, running or jogging outside in the fresh air can be done with a like-minded friend or via a running club. Better still, there are even links between exercise and the reduced risk of illnesses as we grow older, such as dementia. How is this possible? The answer is that the feel-good factor of exercise has an effect on the brain.
Exercise and the effect on the hippocampus
When we exercise, blood flow is improved in the body, which means that oxygen and nutrients are transported more easily around the body and to the brain. Specifically, to the hippocampus, which is the area of the brain responsible for learning, emotions, and memory.
Research by the National Institute of Health suggests that mental health conditions affect the production of neurons in the hippocampus – as, for example, with depression. So, getting your heart rate up with some physical exercise can help your mental health by boosting your neuron production in your brain.
Physical activity and mental health: the association between exercise and mood
So, as we’ve seen, performing exercise at least 3 times a week can have a dramatic effect on our physical and mental health as well as our physical fitness. Although being consistent and doing something you enjoy is the key to getting the most out of your training.
As well as the mental benefits that exercise brings, you can also enjoy increased energy, improved fitness, potential weight loss, better skin and a really purposeful new habit. Couch to 5K may be a step too far for me right now, but if some form of regular physical exercise is going to make me feel happier as well as fitter, it’s a no brainer, isn’t it? 🙂
What about you? Do you find physical activity improve your mood? Were you aware of the science behind how physical exercise can help your mental health? What are your favourite ways to exercise for that feel-good factor?
* This is a sponsored post – please see my Disclaimer.
I notice a huge difference in my mood and energy level when I don’t exercise. It only takes a few days or me to notice it when I have lazy periods.
That’s really interesting, Michelle, good to hear that validation, thank you.
Yup, definitely regular exercise, moving around improves your mood. My favorite ways to do exercise are mostly walking and dancing.
Great post, Lisa.
It really does, doesn’t it? I’m with you on walking, Nature is a great healer 🙂
Regular exercise is great for my mood and energy! I feel more confident and focused ready to face the day. I can definitely tell the difference from when I’m not putting in regular work
That’s so good to hear, thank you!
When I was having real problems with my anxiety, going to the gym a few times a week really made such a difference and now I truly respect how much exercise can help with mental health!
Katy | http://www.katystephenson.com
It’s so interesting about the link between exercise and mental health and how much physical activity can help!
I’m indeed experiencing this, and can confirm its true. The lockdown left me depressed, and somehow I decided to find an online personal trainer. I m training 2 of 3 days, and I’m feeling much better, My P.T doesn’t know yet how much he s helping me, beyond reducing fat. Thanks for posting, it’s important to make it evident.
This is just great to hear, I’m so pleased you’ve found something that works for you, and that has also made you feel so much better!
This is brilliant advice. I can remember the way daily exercise made me feel, I just felt on top of the world all the time.
Now, I struggle to make time for it. I think I have let my fitness drop so much that I am scared to get started again! Which is ridiculous!
Thank you for this Lisa, It has really given me a kick up the bum x
Ah, Claire, that’s so lovely to hear – to be honest, I hadn’t realised there was such a strong link between physical fitness and mental wellness, but I’m glad this post was helpful for you! x
This was such an interesting read! I knew that exercise had a lot of benefits but it’s interesting to find it out more in detail. I started too to exercise just for 15-20 minutes and it made such a great change for my mood and productivity! Thank you for sharing x
I found the whole science bit so interesting, I had no idea about just how beneficial physical activity could be for mental wellness! x
I completely agree. I have to force myself to be active and before the pandemic, I was getting ready for my wedding. When it was postponed the first time, I stopped exercise and eating healthy and fell into a pit of sadness. Within a week of jumping back into running, my brain felt so much happier.
It’s mad – they say you never regret a workout, that’s what keeps me going!
Rosie
Aw, I’m so sorry to hear you had to postpone your wedding, Rosie. But how great to hear that exercise helped your mental health so much, that’s wonderful, thank you for sharing! x
A great post and a great reminder that health is holistic. I can’t wait for the day when healthcare providers place the same importance on mental health as physical health so we can just talk about “health”. Would be nice.
That’s a wonderful way of putting it, Anneli. Yes, mental health and physical wellness should be of equal importance. Hopefully one day soon that will happen x
I exercise mostly everyday and I have found that it does have a positive impact on my mental health! It’s amazing how a workout, no matter how short or long, can have such a huge impact on my mood! x
Lucy | http://www.lucymary.co.uk
It really is amazing, I hadn’t realised what a strong link there was but it makes perfect sense! x
Honestly, exercise makes me feel amaaaazing. I can always tell on the days where I don’t do any exercise so even on my rest days, I’ll always try and get out for a walk at least so I can get some fresh air and have some movement. There are so many amazing benefits of exercise and I’m glad I’ve found an exercise/s I enjoy. Great post! xxx
I do need to do more exercise than I manage currently but when the weather gets warmer I’m going to try and get outside more, for walks and on our walking machine. Neither of which I particularly enjoy but I do know I feel better when I do something! xx
It’s so important to stay active and get exercise. Thanks for sharing the solid facts.
Thank you, Mark, I’m glad you agree!
I notice a massive difference in my mood and energy levels when I exercise compared to when I don’t. Also, as someone with ADD, I find it helps with my restlessness and constant fidgeting. Having done the couch to 5K, I would recommend giving it a go! You can re-do the same week as many times as you like, so if you wanted a gradual build up you could do something like, week one for 3 weeks before moving to week 2 – if that makes sense? Failing that, I find walking to be a great substitute!
Em x
I was being a little flippant about Couch to 5K but I do take your point about giving it a go and not writing it off completely – I am super lazy but I like the idea of repeating things rather than feeling forced into something that’s very far out of my comfort zone. Thank you, Em, this was really helpful x
Great post! I love this overview of what exercise can do for your body and mind- and I really think my mental health has stayed okay during this lockdown because I’ve stuck to a regular routine- including a short, basic home workout x
That’s great to hear, Eleanor, such a wonderful validation of physical activity for mental health, thank you! x
This is such a interesting post. I try to exercise 3 or 4 times a week but my mood will always dip if I’ve missed a session.
Thank you, Kelly, that’s very good to hear!
This information is really good to know especially how often you should exercise to benefit your mental health. I always feel better when I stay active and work out regularly.
I usually feel shattered, haha, but I know what you mean, the buzz is real!
I truly miss being active like I was when I was younger. I know it made me happier. My chronic illness makes exercise *incredibly* difficult (like barely 5 minutes into working out I feel like I’m going to toss my cookies because my stomach can’t handle it). Therefore, fitness looks really different for me. I usually practice yoga when I can or go on walks, but that’s pretty much it. Maybe one day I’ll be able to enjoy activity again!
I’m so sorry to hear this, Stephanie, but if you can, yoga and gentle walking all count too. It’s about what works for you, not anyone else x
I find the brain chemistry element of this stuff so interesting. I always feel mentally better after my runs! It’s such a good release and I think it’s a great way to still have some structure and something that you can easily set goals for right now. The level of routine has definitely helped keep me sane over the last year! x
The brain chemistry is EXACTLY what I found so fascinating – I mean I know it makes perfect sense, but when you dive into the science it’s really amazing! x
I love doing Fitness Blender videos on YouTube, I can really zone out and calm my mind.
This sounds weird, but I find the muscle pain a day after a really intense workout to be super cathartic. It’s like something tangible from what I’ve accomplished.
Cora | https://www.teapartyprincess.co.uk/
I’m very much NOT a fan of muscle pain the day afterwards (!) but I do know what you mean, it’s proof that something is working!
A robust HITT or full-body workout every evening for between twenty to thirty minutes every evening helps me sleep better. And I recently started doing pilates every morning to help me wake up more fully. So yes, exercise definitely improves my mood and gives me a little dose of confidence in what I can do.
I like to alternate my evening workouts by shuffling three different ones too. I have discovered doing the same thing on repeat is not as challenging because my body knows the combinations. Doing different exercises in different combinations keeps the stretch factor up. 🙂
That’s interesting about your body recognising the combinations – must be the muscle memory I keep hearing about but have yet to experience, haha! Thank you, Jaya, glad exercise works so well for you 🙂
This is so true. When the pandemic first started I did not workout at all and I saw my anxiety go through the roof. Since gyms have opened where I live in American I started going and have scene my mental health improve so much . It helps me manage my anxiety so much.
I’m so glad things are better for you now, and that you can manage your anxiety better, thank you for sharing.
I always notice a huge change in my mood after I’ve exercised, so it’s interesting to read all the science behind it! Even just a little walk on an evening can be so beneficial! Thanks so much for sharing the facts x
It’s the science I find so interesting, it’s quite amazing to me about how hormones and brain chemicals are affected this way! x
Brilliant post, I totally agree with your points. This is a great reminder for me to get back into Pilates! I quit a while ago as other exercises or the gym proved better in terms of results, but Pilates was by far the most relaxing and the best for my mental health. Even a quick workout makes a difference! Thanks for sharing 🙂
Anika
Thank you, Anika, that’s very kind – and yes, I think yoga and Pilates are more my kind of thing too, at least until my physical fitness levels are better! x
Oh Lisa! I love this post cos you know what?! I know that physical exercises are important and have amazing benefits but I hate exercising. I don’t even know why. It’s just not my thing. I know I can’t be the only one who loathes exercising haha but this has made me really want to get into exercising no matter how small it is. Do you have any idea how I should start?
I am with you, Ruth, I loathe exercise, even though I know how good it is for me. The sofa will always call the loudest for me! But finding something, even small, is a great way to start, especially when it has such an impact on our mental and emotional well being too 🙂
I really need to start exercising way more regularly! I even feel better and more clear headed when I go for small walks, so it’s definitely beneficial for mental health 🙂 x
It really is, it’s such an amazing link! x
Ooh, this is such a good post! And hits the nails right in the head. I’ve managed to keep up an exercise routine throughout lockdown and 2 weeks ago I had one week when I didn’t workout at all. It immediately showed in the quality of my sleep and I also wanted to eat something all the time. I wasn’t hungry, I just wanted to munch on something. But once I resumed my exercise routine my sleep has returned to normal and it’s so much easier to keep to my normal eating pattern. It’s amazing what a huge impact exercise can have on our quality of life 🙂
Teresa Maria | Outlandish Blog
Thank you, Teresa, and that’s so interesting about the instant effect a lack of exercise had on your appetite, sleep, and general well being. You wouldn’t think a tiny break could do so much, but clearly the science supports it! 🙂
I genuinely feel so much better when I exercise regularly! During the pandemic I have really struggled with having the space to workout or feeling comfortable enough to exercise outside! This is a great post as always Lisa X
That’s really good to hear, Kayleigh, I’m so glad things are easing now so you can get back to what makes you feel good! x
Exercise is great for your mind and your mood. Really like this post 😀
Thanks for sharing
https://uncuaderno4cero.wordpress.com/
Thank you, I’m so glad you enjoyed it 🙂
This is good to hear! It is really interesting as well. We must take care of physical health because it directly affects our mental health. Thanks for such an important reminder! It will help a lot for sure.
Lots of love!
Mariann Yip
Thank you, Mariann, I’m glad you found it a good reminder!
This is a very good and informative post, Lisa. You make it easy for all of us to understand how important physical exercise is for our mental health. Thank you for sharing.
Thank you so much, Fadima, that is very kind, I’m glad you enjoyed the post 🙂
I agree with you, physical exercise is so important for our mental health. I try to mix up my workouts, from squats and push-ups (100 each last time) to tennis, box on my VR set, or just a long walk, of at least 1 hour. I feel so much better after exercising, the effects are still with me even on the following day.
The effects are still with me on the following day too, haha! But I do know what you mean, Anca, and thank you for confirming the benefits of physical activity on your well being too x
I’m not a gym kind of person but I do simple stretches and exercises every day. And yes, I agree that exercising does help my mental health. It makes me more active and more energized to do my tasks set out for the day. Learned a lot from your article and love all the science explanations of it. Thanks for sharing, Lisa!
Thank you so much, that’s very kind – and like you, I find the science behind the effects on our brain and hormones quite fascinating!
This is such a great post! I exercise regularly and have most of my adult life. In 2019 I had a foot injury that involved nerve damage and I couldn’t walk (or even put my foot down for that matter) for 4 months. I developed anxiety at that time and really feel that lack of exercise was a major contributor. Thanks for sharing.
Oh that’s so interesting – I mean not that you hurt your foot, obviously, but that you noticed such strong reactions to lack of exercise, wow! Thank you for sharing that, Jodie x
love this post, I have fallen in love with working out while in lockdown because it has been the only thing to calm my anxiety, thanks for sharing this.
Thank you, and I’m so glad to hear you’ve found something that helps you.
I must admit, I am not on track with any form of an exercise routine at the moment, but definitely feel the benefits when I do. Even going for a walk helps so much. Now the weather is brightening up and we have more daylight hours, fingers crossed can get back into some form of routine!
Exercise also helps with your memory too, doesn’t it?
Thanks for sharing 🙂
Aimsy xoxo
Aimsy’s Antics
Oh yes, it does, hence healthy body, healthy mind, as the saying goes. I read somewhere that our brain is like a muscle and you need to use it or at least let it feel the benefit of physical activity, to keep everything ticking over. Fingers crossed for better weather, as you say 🙂 x
Great post! Thank you for sharing! I always try to go on a walk or a run most days and that helps my mental health a lot! I enjoyed reading this and love how you’ve explained in detail how it can help your mental health!
Thank you very much, that’s very kind – and great to hear that exercise helps your mental wellness too!
Wow, this was such an interesting read! I’ve really been struggling with anxiety lately which has made me really sedentary, but I’m trying to make the point of getting moving. Sometimes even just the action of getting myself going can be enough, never mind the positivity of the exercise itself. Great post!
Thank you, Lindsey – and that’s very interesting about your recent anxiety. It does sound like it may be compounded by lack of activity (although I’d hesitate to preach as I’m certainly no expert). Good luck, I hope things get better for you soon xx
Thank you for writing this article and citing your sources. As a fellow fitness blogger, I love to see more people promoting the benefits of exercise to even more people. Please keep up the good word.
Thank you so much, as a fitness blogger I’m so glad you enjoyed the article 🙂
Love this so much! I completely agree that exercise helps with mental health. I stopped working out from the holidays to March and recently got back into it and have noticed a big difference in my mood. Thanks for sharing xx
Lynn | https://www.lynnmumbingmejia.com
That’s really interesting, Lynn, that a hiatus in your exercise regime has made such a difference to your mood and mental wellness – yay for science! x
Thank you for the reminder! I know the benefits of physical exercise, but I always find reasons not to do it. It would really help my mood so much so it’s great to know that even 15 minutes can make a difference. 🙂
Oh I’m with you 100%, I can procrastinate for England but I know even a few minutes is better than nothing and I will feel happier afterwards!
Oh Lisa, thank you so much for this motivational post. It’s really helped me acknowledge the need to get out there more.
Ps also I love your blog in general, the layout and everything is wonderful and it’s clear why you have such a good following. Hopefully one day my blog can do as well as yours 🙂
(Sorry for coming across like a kiss-ass there lol)
Oh my goodness, Zoe, that is the loveliest thing to say! I’m so pleased you enjoyed the article, and thank you SO much for your wonderful feedback on my blog, that means the world! x
Great post! Exercise helps me sleep better and boosts my overall mood. Thanks for sharing!
xoxo
Lovely
http://www.mynameislovely.com
Thank you, that’s great to hear it works so well for you 🙂
I definitely love a little resistance training especially when I’m stressed so I totally agree exercise helps
Thank you, that’s great to hear 🙂
Love this post so much! I do yoga and the physical benefits are only a little part of it – most benefits are for the mind. Thanks for sharing x
Thank you, that’s very kind, and I’m so glad you have something you enjoy that works for you 🙂
This is so valid. I struggled a lot with mental health and I found that exercise was so helpful and I started to feel more motivated to do something about it. This is such valuable information thank you for sharing!
Thank you so much for this, Torisa, I’m so glad you’ve found something that works for you 🙂
I definitely need to move more to help me feel better mentally but with a chronic illness moving and exercising is becoming more difficult. I try and walk when I can and that always makes my head feel clearer. Thank you for sharing your post Lisa.
Lauren
Ah Lauren, I’m so sorry to hear this. I can’t even begin to imagine how hard (to put it mildly) this must make your life. I’m glad you can get out for the occasional walk though, sending love xx
This post is so important and all the points you made are so helpful and informative x
Thank you, Della, that’s great to hear x
What a great post! I’ve recently gotten back into workouts and just like you say in the post, I’m trying to do things I enjoy. For me, it’s not about weight loss or anything like that. It’s just feeling better in my body and seeking joyful movement. Have definitely felt the positive effects on my mental health too!
Feeling better in your body – I love that, that’s exactly how exercise should be!
Thanks for sharing, I do find the benefits of going for a walk does help, as the weather is getting better we can go out more for exercise 🙂
Yes, absolutely, a sunny day makes going out much more appealing.
I agree with all of this!! Exercise and sport has always helped me to improve my mental health, also because I feel like I achieved something and feel more in control of my body. I can almost always feel it clear my mind for the better and improve the mood 🙂
That’s so good to hear, and you’re right, any form of exercise is an achievement (at least for me!) 🙂
When I exercise it does make a noticeable difference to how I’m feeling! I hate exercising but the feeling once I have done it and it’s over is amazing. You feel great and look at yourself differently in the mirror that day! Really interesting!
Thank you – yes, if you can force yourself (speaking for me specifically here) to exercise, you do feel better once you’ve done it!
This post highlights how physical exercise boosts mental health. A simple yet powerful reminder that movement can improve mood and reduce stress.
Yes, indeed, thank you for your comment.