Exercise and mental health: How regular physical activity boosts mood, reduces anxiety, and creates lasting brain changes that rival traditional treatments for depression and stress.
Exercise and mental health are intrinsically linked, as decades of scientific research demonstrate that consistent physical activity substantially improves psychological well-being alongside overall physical health. The benefits of exercise extend far beyond physical fitness, playing a crucial role in enhancing mental health and overall quality of life. These physical health benefits include improved cardiovascular health, effective weight management, and a strengthened immune system function.
When addressing mental health concerns, traditional treatments for conditions such as depression or anxiety often present limitations. While medications can alleviate certain symptoms, they might intensify others. Similarly, while cognitive behavioral therapy proves beneficial for numerous individuals, it doesn’t work universally.
However, one approach consistently demonstrates effectiveness across diverse populations and receives unanimous expert endorsement: regular physical exercise and mental health. The role of exercise in mental health management has become increasingly recognized by health professionals, with many now considering exercise and anxiety management as interconnected concepts.
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Long-term research confirms the effect of exercise and mental health as well as psychological well-being. Studies focusing on individuals experiencing mild to moderate depression reveal that various exercise programs demonstrate comparable effectiveness to SSRI medications (although optimal outcomes typically result from combining both approaches). This highlights the potential of exercise as a complementary treatment or alternative medicine for mental health issues.
Regular physical activity enhances sleep quality and diminishes stress levels. While research supports exercising for approximately 45 minutes, three to five times weekly for optimal mental health benefits, even brief neighborhood walks can yield positive results. These physical activity guidelines offer a framework for individuals seeking to enhance their mental well-being through physical activity.
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“Will this simple walk make any difference?” posed Jennifer Heisz, McMaster University associate professor and author of “Move the Body, Heal the Mind.” “Absolutely! The impact exceeds most people’s expectations.”
How does physical activity enhance mental well-being?
Nearly every brain function shows improvement with consistent physical activity, exercise and mental health. Exercise enhances blood circulation, reduces inflammatory responses, and promotes neural plasticity. It also stimulates the production of various mood-enhancing chemicals, including beta-endorphins and cannabinoids (both contributing to the “runner’s high” sensation), norepinephrine, dopamine, and serotonin. The connection between endorphins and exercise plays a significant role in mood enhancement and anxiety reduction. This increased neurotransmitter production is a key factor in how exercise improves mood and overall mental well-being.
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Recent scientific discoveries indicate that sustained physical activity can alter the fundamental structure of specific brain regions, potentially improving cognitive function.
“Exercise stimulates neurogenesis within the brain,” explained Mazen Kheirbek, psychiatry professor at UCSF Weill Institute for Neurosciences. Through this creation of new neural cells, exercise “progressively modifies brain functionality over time.”
Adult neurogenesis occurs infrequently and primarily in specific regions, particularly the hippocampus, which plays a crucial role in regulating mood and memory functions. Individuals experiencing prolonged depression or stress typically exhibit reduced hippocampal volume, decreased neurogenesis, and limited plasticity.
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Research involving both human subjects and laboratory animals demonstrates an inverse effect – increased neuron production and enhanced adaptability – following regular physical activity, according to Dr. Kheirbek. This improvement appears most pronounced in individuals with more severe anxiety or depression, who typically experience greater long-term benefits. These findings underscore the therapeutic benefits of exercise for anxiety and mood disorders, highlighting the potential of exercise therapy as a viable treatment option.
Which exercises offer the most mental health benefits?
Researchers haven’t definitively determined whether specific forms of exercise, such as running or resistance training, prove more advantageous for mental health improvement. However, different types of physical activity may offer varying benefits for cardiovascular fitness and mental wellness.
For starters, many exercise-related research studies are conducted on animal subjects, with mice being particularly amenable to wheel-running experiments compared to weight training protocols, explained Brett R. Gordon, who conducts postdoctoral research at the Penn State Cancer Institute.
Additionally, comparing various exercise modalities presents challenges due to individual variations in response and inherent participant biases regarding different forms of physical activity. For instance, individuals who naturally gravitate toward running might experience enhanced mood elevation when engaging in similar cardiovascular activities or aerobic exercise.
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Nevertheless, research indicates that practices like yoga and tai chi may be more effective at reducing anxiety symptoms compared to more dynamic sports such as boxing or basketball. This advantage might stem from these gentle, low-impact exercises incorporating mindfulness and meditative elements, which have consistently demonstrated positive effects on mental well-being. These practices also promote a relaxation response, which can further contribute to stress reduction and improved mood.
“While the mind-body connection exists across all exercise forms, it’s particularly emphasized and cultivated in practices like yoga and tai chi,” noted Dr. Heisz.
High-intensity activities inherently elevate stress levels. Dr. Heisz’s research indicates that individuals reporting higher anxiety levels typically experience reduced immediate mental health benefits from vigorous workouts compared to those with minimal or no anxiety.
However, multiple experts, including Dr. Heisz, emphasize that consistent intense exercise can provide substantial long-term benefits for individuals with anxiety, provided they maintain consistency and remain attuned to their body’s signals. A comprehensive 2023 review actually suggested that HIIT workouts might surpass lower-intensity exercises in alleviating depression and anxiety symptoms.
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Yet, these findings become irrelevant without patient motivation, according to A’Naja Newsome, who studies physical activity at the University of Central Florida. She notes that depression, in particular, can significantly impact exercise initiation and enjoyment.
“Depression typically manifests as diminished interest, reduced energy levels, and decreased mood,” she explained.
Newsome emphasizes beginning with manageable, low-impact activities and establishing exercise connections through workout partners or fitness communities. For newcomers, she suggests that daily walking might prove more sustainable than intensive exercise routines. This approach not only helps in improving mental health but also provides opportunities for social interaction, which can further boost mood and self-confidence.
“While I strongly advocate for both resistance and aerobic training,” she stated, “sustainability depends entirely on personal enjoyment and preference.” This underscores the importance of finding an exercise routine that aligns with individual preferences and fitness levels.
Exercise recommendations should be tailored to each person’s needs and capabilities. Whether it’s a structured exercise program or moderate-to-vigorous physical activity, the key is consistency and gradual progression. As individuals engage in regular physical exercise, they often notice improvements in their overall physical health, mental wellness, and quality of life. These improvements can include enhanced cardiorespiratory fitness, increased energy levels, and a range of emotional benefits such as reduced stress and improved self-esteem.
Source:
Erik Vance (July 22, 2025). How Exercise Fights Anxiety and Depression. The New York Times. https://www.nytimes.com/2025/07/16/well/move/exercise-mental-health-depression.html
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