Exercise changes how you feel, not just how you look. The research is strongest for stress, anxiety and low mood, with good support for sleep and long term brain health too. Here are the five main benefits, which kinds of exercise the studies used, and how much it takes.
What the Research Says About Exercise and Mental Health
A 2023 overview pulled together 97 reviews covering 1,039 trials and more than 128,000 people. Physical activity eased symptoms of depression, anxiety and psychological distress compared with usual care, in healthy people, in people with a diagnosed mental health condition and in people with chronic disease. Higher intensity activity was linked to bigger improvements (Singh et al., 2023). The authors also noted that most of the included reviews were rated low quality, so the size of the effect is less certain than the direction.
5 Mental Health Benefits of Regular Exercise
1. Less anxiety and stress
A meta analysis of six randomized trials in people diagnosed with an anxiety or stress related disorder found exercise reduced anxiety symptoms more than the control conditions, with a moderate effect (Stubbs et al., 2017). Strength training helps too: a meta analysis of 16 randomized trials with 922 participants found resistance training reduced anxiety symptoms, with larger effects in healthy participants (Gordon et al., 2017).
2. Better mood and fewer depression symptoms
In a 16 week trial of 156 people with major depression, an aerobic exercise program worked as well as an antidepressant by the end of the study, although the medication worked faster at first (Blumenthal et al., 1999). A meta analysis of 33 randomized trials with 1,877 participants found resistance training reduced depressive symptoms with a moderate effect, whether or not people got measurably stronger (Gordon et al., 2018).
If you’re being treated for depression, keep your doctor in the loop before changing anything. For the newest research, including how exercise compares with therapy, read our post on exercise for depression.
3. Sharper thinking over time
A meta analysis of 15 prospective studies followed 33,816 people without dementia for 1 to 12 years. Those with high activity levels had a 38% lower risk of cognitive decline, and even low to moderate activity was linked to a 35% lower risk (Sofi et al., 2011). These are observational studies, so they show a link rather than proof that exercise caused the difference.
4. Better sleep
A meta analysis of 66 studies found that regular exercise had small benefits for total sleep time and sleep efficiency, small to medium benefits for how fast people fell asleep, and moderate benefits for how well people rated their sleep (Kredlow et al., 2015). Sleep and training feed each other. More on that in how sleep affects your recovery.
5. More confidence
Hitting a goal in your training, even a small one like your first full push up or a heavier deadlift, gives you proof that you can do hard things. Writing down your wins makes them easier to see. Our post on tracking your progress shows simple ways to do that.
Which Kinds of Exercise Help Most
- Aerobic exercise. Walking, running, cycling and swimming were the main exercise in the depression trial above.
- Strength training. Lifting reduced both anxiety and depression symptoms in the Gordon meta analyses, and you don’t need to hit strength records to get the benefit.
- A mix of both. Most weeks that combine cardio and lifting are easy to plan. See how to balance strength training with cardio.
- Whatever you’ll keep doing. The research is on regular exercise kept up over weeks and months. A routine you enjoy will do more for your head than a perfect plan you quit in a month.
How Much Exercise Is Enough?
Canada’s movement guidelines recommend at least 150 minutes a week of moderate to vigorous aerobic activity, plus muscle strengthening activities using the major muscle groups at least twice a week (Canadian 24 Hour Movement Guidelines). That’s a good target for mental health too, and some is better than none.
Try it: check your week
Enter what you did in the last 7 days to see how it compares with the guidelines.
Based on the Canadian 24 Hour Movement Guidelines: 150 minutes of moderate to vigorous aerobic activity a week and strength training at least twice a week. General guidance only.
When to Get Help
Exercise can support your mental health, but it isn’t a replacement for care. If low mood, worry or poor sleep is getting in the way of daily life, talk to your doctor. If you’re in crisis or thinking about suicide, call or text 9-8-8, the 9-8-8 Suicide Crisis Helpline, any time.
Putting It Into Practice
The hardest part is usually showing up consistently. A coach and a set schedule make that easier:
- One on one personal training in Vaughan starts with a Crush It Session: about an hour with a coach. We'll credit your full $100 toward your first training package when you sign up within 48 hours after your session.
- Prefer training with others? Our small group classes are coach led and capped at 16 people. Try a week of unlimited classes with the $30 seven day trial (+ HST). Join by day 5 and your $30 is credited toward your membership.
- Want help with food and energy too? See nutrition coaching in Vaughan.
Our Vaughan studio is open Monday to Friday 5:45 AM to 8 PM and Saturday and Sunday 8:30 AM to 4 PM. Questions? Call or text us at (289) 536-8066 or email g-squad@innerg.ca.
Frequently Asked Questions
How does exercise help mental health?
Regular exercise reduces symptoms of anxiety, depression and psychological distress, improves sleep and is linked to a lower risk of cognitive decline. Researchers are still working out exactly why. Changes in brain chemistry and a calmer stress response over time are the main ideas.
What is the best exercise for mental health?
Both aerobic exercise and strength training reduced symptoms in the research. The best choice is the one you’ll keep doing every week.
How much exercise do I need for my mental health?
Canada’s guidelines recommend at least 150 minutes of moderate to vigorous aerobic activity a week plus strength training at least twice a week. Any amount is better than none.
Can exercise replace therapy or medication?
Don’t stop or change treatment on your own. Exercise can work alongside it, so talk to your doctor about adding it to your plan.
Does lifting weights help anxiety?
Yes. A meta analysis of randomized trials found resistance training reduced anxiety symptoms in healthy people and in people with a physical or mental illness.
References
- Singh B, Olds T, Curtis R, et al. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine, 57(18):1203-1209. PubMed
- Stubbs B, Vancampfort D, Rosenbaum S, et al. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 249:102-108. PubMed
- Gordon BR, McDowell CP, Lyons M, et al. (2017). The Effects of Resistance Exercise Training on Anxiety: A Meta-Analysis and Meta-Regression Analysis of Randomized Controlled Trials. Sports Medicine, 47(12):2521-2532. PubMed
- Blumenthal JA, Babyak MA, Moore KA, et al. (1999). Effects of exercise training on older patients with major depression. Archives of Internal Medicine, 159(19):2349-56. PubMed
- Gordon BR, McDowell CP, Hallgren M, et al. (2018). Association of Efficacy of Resistance Exercise Training With Depressive Symptoms: Meta-analysis and Meta-regression Analysis of Randomized Clinical Trials. JAMA Psychiatry, 75(6):566-576. PubMed
- Sofi F, Valecchi D, Bacci D, et al. (2011). Physical activity and risk of cognitive decline: a meta-analysis of prospective studies. Journal of Internal Medicine, 269(1):107-17. PubMed
- Kredlow MA, Capozzoli MC, Hearon BA, et al. (2015). The effects of physical activity on sleep: a meta-analytic review. Journal of Behavioral Medicine, 38(3):427-49. PubMed
- Canadian Society for Exercise Physiology. Canadian 24 Hour Movement Guidelines. csepguidelines.ca
This article is for general information and isn’t a substitute for individual medical or mental health advice. Check with your doctor before starting a new exercise program, especially if you’re being treated for a health condition.