Exercise and Mental Health

‘Move your body, free your mind.” “Stronger body, stronger mind”. Sweat today, smile tomorrow.” You’ve likely heard a few catchphrases that tie exercise to a healthier mindset. As corny as some of this can come off, there is truth to be found in these words. There have been multiple studies correlating regular physical exercise with mental health. It is almost common knowledge that physically inactive people are reported to have higher rates of morbidity and health expenses. What is discussed less frequently is that physical activity has a positive association with mental health (Mahindru et al., 2023).

Exercise is correlated with improvements in mood and quality of life (Mahindru et al., 2023). Even more dramatically a great body of evidence demonstrated that regular exercise can prevent mental disorders, such as depression and anxiety disorders, and positively impact the mental health of individuals with a wide range of mental disorders (Schuch & Vancampfort, 2021). A growing body of data suggests that physical exercise holds therapeutic promise in mental health disorder management (Smith & Merwin, 2020). In a cross-sectional balanced study of 1,237,194 people, data showed that individuals who exercised had 1·49 (43·2%) fewer days of poor mental health in the past month than sedentary individuals (Chekroud et al., 2018). When observing subjects with insomnia, anxiety and depression, all instances were significantly decreased in subjects who regularly exercised (Mikkelsen et al., 2017). Studies concluded that data should inform the design of future physical activity interventions to ensure optimal effects on mental health-related outcomes. (White et al., 2024). Research shows that exercise may be an effective complement, and even an alternative, to drugs and psychotherapy. Regarding the type of exercises shown to yield the most successful results, walking or jogging, yoga, and strength training were more effective than other exercises, particularly when performed intensely. A study published in BMC Medicine concluded that public health strategies to reduce mental disorders could include combinations of aerobic and resistance activities (Kandola et al., 2020).The physical activity of patients and clients experiencing mental health issues should, at the very least, be examined.

Undeniably, there is a correlation between physical activity and the body’s hormonal responses. Studies have shown that individuals have displayed increases in attention, concentration, memory, cognition, language fluency, and decision-making for a duration of up to two hours after exercising. From a biological perspective, consistent physical exercise enhances the functionality of the hypothalamus-pituitary-adrenal axis, reducing cortisol production and reestablishing the equilibrium of leptin and ghrelin (Almutlaqah et al. 2024). In addition, exercise promotes mitochondrial biogenesis. Enzymes become more efficient, contributing to improved metabolism, function, and cell survival throughout the entire body. This extends to the cells of the brain. Exercise improves synaptic transmission and neuroplasticity. All these factors can present as potential enhancers of cognitive and behavioral functions (Deslandes, 2014).

The effects of physical exercise have also been observed to improve the mental health of children. Physical activity programs and school sports programs showed measurable benefits to the well-being, self-esteem, physical and mental well-being, anxiety, lifestyle, emotional intelligence, depressed mood, and perceived benefit and confidence in youths 10 to 19 years of age (Ruiz-Ranz & Asín-Izquierdo, 2025).

References

Mahindru, A., Patil, P., & Agrawal, V. (Jan.7th, 2023). Role of physical activity on mental health and well- being: A review. Cureus.15(1). http://doi.org/10.7759/cureus.33475.

Schuch, F.B., & Vancampfort, D. (July-Sept., 2021). Physical activity, exercise, and mental disorders: It is time to move on. Trends in Psychiatry and Psychotherapy. 43(3),177-184. http://doi.org/10.47626/2237-6089-2021-0237

Smith P.J., & Merwin, R.M. (2020). The role of exercise in management of mental health disorders: An integrative review. Annual Review of Medicine. 72, 45-62. https://doi.org/10.1146/annurev-med-060619- 022943

Chekroud, S. R., Gueorguieva, R., Zheutlin, A. B., Paulus, M., Krumholz, H. M., Krystal, J. H., & Chekround, A. M. (Sept., 2018). Association between physical exercise and mental health in 1.2 million individuals in the USA between 2011 and 2015: A cross-sectional study. The Lancet Psychiatry. 5(9), 739-746

White, L. R., Vella, S., Biddle, S., Sutclife, J., Guagliano, J. M., Uddin, R. , Burgin. A., Apostolopoulos, M., Nguyen, T., Young. C., Nicole Taylor, Lilley, S., & Teychenne, M. (2024). Physical activity and mental health: a systematic review and best-evidence synthesis of mediation and moderation studies. International Journal of Behavioral Nutrition and Physical Activity.  21(134). https://doi.org/10.1186/s12966-024-01676-6

Almutlaqah, M., Al-Mutairi, J., Ali, W., Almutayri, A, Al-Dhafiri, M., Thubab, A., Qaysi, A., Alrasheedi, M., Alharbi, K., Taleb, K., Aldhafeeei, H., Alharbi, N., Alghamadi, S., Sehaqi, I., & Almalkiy, B. (2024). The comprehensive role of physical exercise in enhancing mental health: An academic review of current evidence and implications for treatment strategies. Journal of Ecohumanism. 3. 10.62754/joe.v3i8.5542. Kandola, A. A., Osborn, D. P. J., Stubbs, B. Karmel, W. C., Joseph, F. H. (2020). Individual and combined associations between cardiorespiratory fitness and grip strength with common mental disorders: a prospective cohort study in the UK Biobank. BMC Medicine. 18(303). https://doi.org/10.1186/s12916-020-01782-9

Ruiz-Ranz, E., & Asín-Izquierdo, I. (2025). Physical activity, exercise, and mental health of healthy adolescents: A review of the last 5 years. KeAi Sports Medicine and Health Science. 7(3), 161-172. https://doi.org/10.1016/j.smhs.2024.10.003

Deslandes, A. C. (2014). Exercise and Mental Health: What did We Learn in the Last 20 Years? Front Psychiatry. 13(5), 66. https://doi.org/10.3389/fpsyt.2014.00066

Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and Mental Health. Maturitas. 106, 48-56.https://doi.org/10.1016/j.maturitas.2017.09.003