Mental Health Benefits of Regular Exercise

Mar 5

Written by INNER G

What exercise does for your head

Exercise affects how your brain works and how you feel. A 2023 overview of 97 reviews, covering more than 1,000 trials, found that physical activity eases symptoms of depression, anxiety and psychological distress across a wide range of adults (Singh et al., 2023).

1. Less stress and anxiety

A meta analysis of trials in people with anxiety and stress related disorders found exercise reduced their anxiety more than the control conditions did (Stubbs et al., 2017). Researchers are still working out exactly why. Endorphins and other brain chemicals, and a calmer stress response over time, are the main ideas.

2. Easier days with depression

In a 16 week trial in adults over 50 with major depression, an aerobic exercise program worked about as well as an antidepressant, although the medication worked faster at first (Blumenthal et al., 1999). If you're being treated, keep your doctor in the loop before changing anything.

3. Sharper thinking and memory

Exercise sends more blood to the brain, which supports neuroplasticity and memory. A meta analysis of studies that followed more than 33,000 people found that the most active had a lower risk of cognitive decline (Sofi et al., 2011).

4. Better sleep

A meta analysis of 66 studies found that regular exercise helps people fall asleep faster, sleep a little longer and rate their sleep as better (Kredlow et al., 2015).

5. More confidence

Hitting a goal in your training, even a small one like your first full push up, gives you a real sense of accomplishment. Enough of those add up to better self esteem over the long run.

Which kinds of exercise help most

Aerobic exercise. Running, swimming and cycling are good for your heart and lift your mood.
Strength training. Lifting weights can help reduce symptoms of anxiety and depression (Gordon et al., 2017; Gordon et al., 2018).
Yoga and mindful movement. Yoga and Pilates focus on breath control and paying attention, which lowers stress.
Getting outside. Exercising in nature adds its own mental health benefits and helps you relax.

The part that matters most

This research is about regular exercise, kept up over the long term. So pick something you'll actually keep doing. A routine you enjoy will do more for your head than a perfect plan you quit in a month.

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
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
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
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
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