Will Exercising Help My Mental Health?

a woman exercising

Many people know that physical exercise is beneficial for the body, but fewer recognize its profound impact on mental health. Exercise is increasingly recommended by healthcare professionals as a key component in managing mental well-being, and for good reason. 

From reducing symptoms of anxiety and depression to improving cognitive function, regular physical activity has far-reaching effects. For those who lead sedentary lifestyles, the biggest mental health benefits often come from simply transitioning to moderate activity levels.

The Neuroscience of Exercise and Mental Health

At the core of exercise's impact on mental health lies neuroscience. When we exercise, our bodies release a cocktail of chemicals that significantly affect brain function. The most well-known of these are endorphins, often referred to as "feel-good" chemicals. Endorphins help reduce the perception of pain and trigger positive feelings. 

Along with endorphins, exercise also increases levels of serotonin and dopamine—neurotransmitters that play a crucial role in mood regulation, focus, and emotional well-being. These neurochemical changes contribute to feelings of happiness, reduced anxiety, and greater emotional resilience.

Additionally, aerobic exercise has been shown to promote neuroplasticity, which refers to the brain's ability to adapt and grow. Studies suggest that physical activity can increase the production of Brain-Derived Neurotrophic Factor (BDNF), a protein essential for learning, memory, and overall brain health. 

Higher levels of BDNF are linked to a lower risk of mental illnesses like depression and dementia. Essentially, by engaging in regular physical activity, you’re not just exercising your body, but you’re also strengthening your brain's capacity to cope with stress and form new neural connections.

From Sedentary to Moderate: The Biggest Mental Health Gains

While exercise at all levels can be beneficial, research consistently shows that the most significant mental health gains occur when someone transitions from a sedentary lifestyle to moderate physical activity. The difference between sitting for long periods and moving more consistently can lead to dramatic improvements in mood and cognitive function. 

Moderate exercise, like walking, swimming, or light jogging, is particularly effective for those new to physical activity or those who may find high-intensity workouts daunting. One reason for this is that moderate activity can lower stress hormones like cortisol. Chronically high cortisol levels are associated with anxiety, depression, and other mood disorders. 

By incorporating even light-to-moderate exercise into your daily routine, you can start to see reductions in these stress hormones, which leads to better mental clarity, emotional stability, and a more positive outlook on life. 

Importantly, you don’t have to become a marathon runner or a gym enthusiast to reap these benefits. Just 20 to 30 minutes of moderate activity a day can have lasting positive effects on mental health.

Moreover, moderate exercise is more sustainable and easier to integrate into a busy schedule. For those who work demanding jobs or who find themselves constantly engaged in social or family responsibilities, walking during lunch breaks, taking the stairs instead of the elevator, or biking around the neighborhood can be manageable and effective.

Who Should Avoid Exercise, and What Are the Alternatives?

While exercise is beneficial for most, it’s not suitable for everyone, particularly for those with certain medical conditions or eating disorders. For individuals with heart conditions, respiratory issues, or physical disabilities, starting an exercise routine without consulting a healthcare professional can pose serious risks. Additionally, people living with eating disorders might find exercise harms their recovery or potentially worsens their condition.

For those who shouldn’t engage in traditional forms of exercise, there are other ways to promote mental well-being without physical strain. One excellent alternative is spending time outdoors. 

Research has shown that simply being in nature and absorbing sunlight can 

  • elevate mood

  • decrease stress

  • improve mental clarity

Sunlight exposure is a natural way to boost serotonin levels, which are crucial for maintaining emotional balance. Activities like gardening, birdwatching, or simply taking a gentle stroll in a park can provide some of the benefits of exercise without the physical exertion.

Creative expression is another valuable tool for mental health. Art therapy, music therapy, or engaging in a hobby like painting or writing can be incredibly healing. These activities offer an outlet for emotions, help reduce stress, and allow for moments of mindfulness. Engaging in creative tasks can bring about a sense of accomplishment and purpose, which are important for self-esteem and emotional well-being.

It’s Never Too Late to Start Exercising

Exercise is an incredibly powerful tool for improving mental health, and its benefits extend far beyond the physical. From boosting mood and reducing anxiety to strengthening cognitive function, physical activity plays a crucial role in overall mental well-being. 

There is no age group that doesn’t benefit from introducing regular activity into one’s life. The best part? It’s fun! Whether it’s a walk with a family member, pickleball with a friend, or a hike with a partner – it’s hard to go wrong when we are moving and feeling good. 

Consult a Professional Before Starting an Exercise Regime

It's important to note that while exercise can have transformative effects on mental health, it's crucial to consult with a medical professional before starting any new exercise regime, especially if you have underlying health conditions. 

A healthcare provider can help you design a safe and effective routine that suits your needs and ensures that you avoid potential risks. For many people, exercise alone may not be enough to manage their mental health, and it should be part of a broader plan that includes therapy, medication, or other interventions. 

Anthony A. Cernera, M.Ed.
Lift Wellness Intern
Doctoral Candidate `25
Clinical Mental Health Counseling MA `25

References:

  1. Mayo Clinic Staff. "Depression and anxiety: Exercise eases symptoms." Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

  2. Harvard Health Publishing. "Exercising to relax." Harvard Medical School. https://www.health.harvard.edu/staying-healthy/exercising-to-relax

  3. National Institute of Mental Health. "The Brain’s Response to Exercise." NIMH. https://www.nimh.nih.gov/health/topics/exercise

Anthony A. Cernera, M.Ed.

Anthony A. Cernera has dedicated his life to exploring how humans learn, grow, heal, and change. You may have seen him on Good Morning America or read about him in Men’s Health Magazine. Anthony is a researcher, educator, and psychotherapist.

Anthony is a graduate-level clinician from the University of Saint Joseph’s Clinical Mental Health Counseling program. He holds a Master’s in Education, a certification in Dialectical Behavior Therapy, and is EMDR trained. He is currently a practicing counselor and a human development doctoral candidate. His Ph.D. research focuses on behavior change and habit formation.

When he’s not helping individuals actualize their full potential, he volunteers in hospice care, teaches meditation, and competes in skydiving, holding gold and silver medals in the USPA National Skydiving Championships. Anthony lives in Fairfield with his Bernese Mountain Dog puppy and his cat, who doesn’t yet care much for the dog.

https://www.liftupwellness.com/anthony-cernera
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