While most people are familiar with the physical benefits of staying active, the impact movement has on our brain chemistry, neural connections, and emotional regulation is equally important but often overlooked. If you’re currently dealing with anxiety or depression and looking for ways to relieve your symptoms, here’s an in-depth look at the mental health benefits of exercise, as well as how much exercise you need and what exercises you can incorporate into your daily routine.
When you exercise, your muscles release chemicals that travel to your brain through your bloodstream. At the same time, your brain gets more oxygen and nutrients, which helps brain cells grow and connect. In a recent study, scientists found that these chemicals from exercising made brain cells in the memory center fire stronger signals and work better together as a network.
Exercise also triggers your brain to produce several helpful chemicals. It boosts BDNF, which helps grow new brain cells, and releases endorphins and endocannabinoids that create that feel good feeling after a workout. Your levels of mood-boosting chemicals like serotonin, dopamine, and norepinephrine also increase, which is why exercise can help with stress and depression.
When you think of exercising, building muscle or losing weight may come to mind first; however, it can also boost your mental health. From improving your mood and sleep to enhancing your thinking skills and emotional resilience, exercise creates positive changes throughout your brain and body. Here’s how:
A recent study found that exercise helped people feel better regardless of how much they did each week, what other health problems they had, or how bad their depression was to start. In fact, many people with mild or moderate symptoms find that regular physical activity makes a big difference in how they feel day to day. Exercise can also have antidepressant effects without the side effects that often come with medications.
People who exercise regularly compared to those who are inactive have much better self-efficacy, higher self-esteem, and greater body awareness. When you exercise consistently, you create a positive cycle that directly influences your mental health.
As you get stronger, faster, or more flexible, you prove to yourself that you can set goals and achieve them. This sense of accomplishment carries over into other parts of your life, making you more resilient when facing challenges. For people struggling with depression or anxiety, these improvements in self-image and confidence can be beneficial in recovery, as it gives them solid evidence that they have control over their own well-being.
When you’re fighting depression and anxiety, high-quality sleep is key. Unfortunately, many people struggling with these conditions also battle insomnia, which can make recovery even harder. One study found that when patients with insomnia exercised just 30 minutes three times weekly for eight weeks, they slept much better.
Physical activity helps your sleep in several ways by:
This creates another positive feedback loop–better sleep improves your mood and energy levels, making you more likely to exercise again tomorrow.
Not only does exercise make it feel better, but it makes you think better too. Research from Harvard shows that people who exercise often have larger brain areas that control thinking and memory compared to those who don’t. These larger areas contribute to sharper focus, better decision-making, and improved ability to learn new information.
On the other hand, being too sedentary can harm your brain. Recent studies have found that spending lots of time sitting is tied to poorer cognitive function and may increase your risk of cognitive decline as you age. This is especially concerning today as many jobs now involve sitting at a desk all day.
When you’re physically active, you’re better equipped to use coping skills, maintain perspective during hard times, and participate fully in therapy or other treatments. Regular physical activity can also help people break out of rumination cycles and negative thought patterns that drive depression and anxiety.
Exercise builds your emotional resilience and gives you better tools to handle life’s ups and downs. When you exercise, you’re actually practicing handling stress in a controlled way. Your heart rate increases, you breathe harder, and your body experiences mild stress, but in a positive way that strengthens your ability to handle more difficult stressors later.
Research backs this up. One study found that just eight weeks of mind-body exercises (like yoga and tai chi) improved people’s ability to regulate their emotions without consciously trying.
When you’re more resilient, you recover more quickly from setbacks, keep a more positive outlook during challenges, and have more emotional energy available for relationships and activities you enjoy. Rather than feeling at the mercy of your emotions, regular exercise helps you have greater control over your emotional responses.
You don’t need to become a marathon runner or fitness fanatic to get mental health benefits from exercise. According to the CDC, adults should aim for at least 150 minutes of moderate-intensity physical activity each week. This breaks down to about 30 minutes of activity, five days a week.
Remember, consistency is more important than intensity. If finding 30 consecutive minutes in your day seems challenging, breaking it into shorter 10-minute sessions throughout the day can still work just as well for your brain.
Almost any form of exercise can boost brain health and support your mental well-being. The best exercise routine should be one that you enjoy enough to keep doing consistently. Examples include:
If you’re struggling with anxiety or depression and wondering how exercise might complement your current treatment, we can help. Our compassionate team of providers will work with you to create a personalized plan that addresses all aspects of your well-being. Contact us today to begin your journey toward better mental health with support that makes a difference.
Exercise releases chemical signals that boost brain health – Beckman Institute
This Is Exactly What Happens to Your Brain During and After Exercise – Peloton
The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review – Cureus
Exercise can boost your memory and thinking skills – Harvard Health Publishing
Determining if TMS therapy suits your mental health journey should involve consultation with a qualified professional. At Cura Behavioral Health, we provide comprehensive assessments to help you make informed treatment decisions.
Don’t let a mental health condition hold you back any longer. Schedule a consultation with Cura Behavioral Health today. Our experienced team is ready to answer your questions and create a personalized treatment plan tailored to your unique needs.
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Dr. Kevin Simonson, an esteemed Medical Director at Cura Behavioral Health, brings over 15 years of experience in psychiatry. A graduate from a top medical school, he specializes in the treatment of mood disorders and anxiety, employing a patient-centered approach. His dedication to evidence-based care and his commitment to advancing mental health practices have made him a respected figure in the field. Dr. Simonson’s leadership ensures the highest standard of care for the community at Cura Behavioral Health.
