Everyone is familiar with the physical benefits of exercise—lower rates of obesity and cardiovascular disease, better health outcomes, and much more. The benefits of exercise on mental health are just as important but aren’t as widely known. Regardless, incorporating exercise into one’s daily routine is a simple way to improve mental health and build healthy habits.

Exercise improves mood and reduces anxiety and depression

Physical activity causes the body to release chemicals like endorphins and serotonin which creates feelings of happiness. These naturally-produced chemicals flood the body and are responsible for the “runner’s high” people feel after a solid workout. In fact, studies have found that exercise can be just as effective as antidepressants in people with depressive symptoms because of the endorphins and serotonins released. In people with anxiety, exercise has also been shown to reduce symptoms and increase calmness; moderate to high-intensity exercises can even reduce one’s sensitivity to anxiety-inducing stimuli.

Exercise sharpens memory and cognition

Have you heard of the saying, “exercise clears the mind”? There’s actually a certain degree of truth to this saying. Physical activity benefits everyone’s cognitive health, keeping people both physically and mentally fit. Maintaining a healthy habit of exercise reduces the risk of developing neurodegenerative diseases like Alzheimer’s in the future (Alzheimer’s Society). This is made possible by the increased blood flow to the brain and the production of brain-protecting chemicals (Mayo Clinic). Relatedly, physical exercise has been shown to reduce the natural reduction of neural connections in the brain that are associated with aging (Mayo Clinic). Studies have also found that exercise can activate learning processes in the brain through the production of dopamine (associated with motivation, focus, and learning), serotonin (improves mood), and norepinephrine (improves attention, perception, and motivation). In a study on 9 and 10-year-old children, the extent of their brain development is associated with the amount of physical activity, with significant improvements in memory.

Exercise promotes self-confidence

One of the greatest immediate rewards of exercise is gaining a sense of accomplishment. Whether it’s running your fastest mile or beating your step goal, exercise can strengthen one’s self-efficacy with a healthy sense of pride. Additionally, a meta-analysis revealed that perceptions of one’s body are strongly related to physical activity; participating in physical activity was found to develop a positive self-concept in teens through satisfaction with their self-image.

Exercise improves sleep

Exercise can help you get a good night’s rest, and high quality sleep is important for a healthy metabolism and immune system, better cognitive functioning, reduced stress, and much more. Sleep is equally important for mental health, too. For example, sleep problems are common in people with anxiety, depression, bipolar disorder, and ADHD (Harvard Health Publishing). It isn’t clear how exactly exercise and sleep are related, but studies have found that moderate aerobic exercise increases the amount deep sleep that people get (which is important for rejuvenating the brain). Most experts recommend at least 30 minutes of aerobic exercise per day, doing any activity that gets your heart rate up. Exercising too close to bedtime can also disrupt the body’s natural transition into sleep, so experts recommend exercising during the daytime, or at least 1-2 hours before bedtime.

Some Exercises to Try:

• Aerobic Exercises are good for increasing blood flow to the brain and increasing the amount of deep sleep you get.

  • Swimming

  • Cycling

  • Running/Walking

  • Gardening

  • Dancing

• Relaxation Exercises are great for promoting focus and concentration, improving blood pressure, and reducing stress.

  • Yoga

  • Blowing Bubbles

  • Pilates

  • Pursed Lip Breathing

  • Diaphragmic Breathing