Physical exercise and mental health: A natural way to reduce stress and anxiety
We all know that working out is good for our physical health. But did you know it also has benefits for our mental health? Whether it is an evening walk, dancing to your favorite music, or lifting weights in the gym, exercise has the potential to make your mind feel better.
In this blog, we will go deeper into the benefits of exercise on mental health, understand how it works, and explore activities that improve mental health across different age groups.
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How does exercise tackle feelings of anxiousness?
Anxiousness is that uneasy, restless feeling we get when we’re anticipating something uncertain or stressful. It is characterized by feelings of worry, nervousness, and restlessness. While at times this feeling is normal and natural, it can become a problem if it seems intense and unmanageable. Many people wonder how they can manage these feelings. The good news is that research shows that physical activity can lower anxiety levels significantly. Physical exercise triggers the release of endorphins (those feel-good hormones that calm the mind and boost mood). A 2024 study in Shanghai found that people who exercised regularly had a 30% reduction in anxiety, along with measurable improvements in heart rate variability and cortisol levels, which is your body’s main stress hormone (Li et al., 2024).
Beating the Blues
We all have days when we feel low or unmotivated. But when that heaviness lingers, it starts to weigh on every part of life. Exercise helps release mood-boosting hormones like serotonin and dopamine, which are often low in people who experience symptoms of depression. Physical activity has been shown to greatly improve symptoms of depression and can act as a supportive approach alongside traditional treatments, especially for those who are resistant to standard therapies (Woźniak et al., 2024). Additionally, it helps with better sleep, increased energy, and developing a sense of accomplishment.
Shaking off the stress
We all deal with stress – at school, at work, at home, but when it builds up too much, it can impact our sleep, mood, focus, and also weaken our immune system if we experience it for prolonged periods. In these situations activities that improve mental health, like exercise, become important strategies that allow us to manage the stress. Exercise reduces cortisol (your body’s main stress hormone), regulates your nervous system, and provides some distraction from the mental noise. Even a 20-minute walk outdoors or stretching session at home can quieten the racing thoughts. In a case study from Shanghai, Li et al. (2024) found that a 12-week workplace program focused on physical activity and posture correction resulted in a 25% drop in perceived stress and an 18% reduction in cortisol levels among employees. Moving your body regularly can assist with handling stress better over a period of time.
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Benefits of exercise on mental health
Including physical exercise in your daily routine has many benefits for your mental health. It’s affordable, easy to do, and can be adjusted to suit each person’s needs and likes. Exercise not only boosts brain health by improving neuroplasticity and cognitive functioning but also acts as a safe and accessible complementary therapy for treating mental health conditions, with a low risk of adverse effects (Parlakyıldız, 2024).
How does exercise benefit adolescents?
Adolescence is an important stage of human development and is often characterized by rapid physical, mental, and social development. Research shows that teens who engage in physical activity, especially team sports, tend to have lower levels of anxiety and depression, higher self-esteem, and better overall moods. Participating in group activities like sports also fosters social connections, helping teens build friendships and feel less isolated (Machado-Oliveira et al., 2023).
Other Perks of Exercise
- Improved self-esteem
- Better body image
- More social interaction
- Quality sleep
- Emotional regulation
What are the best exercises for mental health?
- Yoga and Pilates: Great for relaxation, increasing flexibility, and enhancing mind-body awareness.
- Cardio (walking, jogging, swimming, etc): This increases your heart rate and can boost your mood.
- Strength Training: Can help increase confidence, build discipline, and improve mood.
- Dance and Zumba: These are fun activities you can do in groups to increase social interaction and also boost self-esteem.
- Hikes, Treks, Outdoor walks: Great for combined movement with the therapeutic benefits of nature.
Beyond physical exercise: Flexing your brain and its benefits
Similar to how our bodies need exercise to stay healthy, our brains need regular workouts to stay sharp. When you exercise physically, you improve strength, stamina and flexibility. Similarly, when you exercise the brain, it helps in building mental flexibility, strength and resilience.
Brain exercises, such as puzzles, memory games, learning a new language, trying a new creative activity such as drawing or playing an instrument, help improve focus, memory, and problem-solving skills. These activities boost brain flexibility and keep your mind active, which can reduce stress and improve mood over time. Even simple habits like mindful breathing or journaling can train your brain to stay calm and focused, making them great tools for mental well-being.
Your mind and body are a team
Taking care of your mental health doesn’t always have to mean big, overwhelming changes. Sometimes, it’s as simple as going for a 10-minute walk, having a 20-minute workout or dance routine, or a 30-minute puzzle session; these small steps can bring big changes.
The benefits of physical activity go far beyond just physical fitness. They help reduce stress, ease feelings of anxiousness, and boost your overall mood and confidence. And the best part? You can choose the physical activity or brain exercises that suit you best and still enjoy the benefits. So, the next time life feels a bit too heavy, remember, a short workout, a brain teaser, or even a few deep breaths could be your first step toward feeling better.
