How exercise can improve your mental health

When it comes to your mental health, exercise can have a big impact. Research proves the positive effects that physical activity can have on mental health conditions.

Want to use exercise to its full potential for your mental health? We will explain how and why exercise works for improving your mental health.

What happens when you exercise

When you get your heart pumping, your brain makes some amazing changes. Think of it like upgrading your brain’s operating system.

First, exercise floods your system with natural mood boosters. These include:

• Endorphins – which are your body’s natural painkillers
• Serotonin – which helps regulate mood, and
• Dopamine – the motivation chemical. [4, 5]

One study found that 15 minutes of running can cut your risk of depression by 26%. [1]

That’s not all, there’s more happening behind the scenes. Exercise helps your brain grow new cells and strengthen the connections between them. This is especially true in the area responsible for memory and learning. Exercise helps your brain build better highways for information to travel on.

Exercise also teaches your body how to handle stress better. When you work out regularly, your stress response system becomes more balanced. Instead of going from zero to panic mode, you learn to roll with life’s punches.

What does this mean for your day-to-day life?

Research reports these results from a consistent exercise routine:

Right after you exercise

• Reduced anxiety and stress levels
• Improved mood and energy
• Better focus and cognitive clarity
• Better sleep at night

Long-term benefits (weeks to months)

• Depression symptoms can drop by 20-30% [2, 7]
• Improved self-esteem and body image
• Better cognitive function and memory

The benefits keep going, with links to social and lifestyle impacts. Including:

• better stress management skills,
• opportunities to meet new people (group exercises), and
• an increased sense of accomplishment. [3, 4, 5]

How much exercise do you actually need?

The good news? You don’t need to become a fitness fanatic to see the benefits of exercising. Even small amounts of movement and activity can make a difference. [5]

150 minutes of moderate exercise per week. [3] That might sound a lot, but when you break it down, it’s only 20 minutes a day. Not sure you can set aside 20 minutes straight, try two 10 minutes sessions.

Moderate exercise could be:

• brisk walking,
• dancing to your favourite songs,
• swimming laps or
• riding a bike.

The activity should have you breathing a little harder, but still be able to have a conversation. [5]

Looking for a quick mood boost? 5-10 minutes of movement can provide short-term benefits. Think walking around the block or doing jumping jacks in your living room.

For the greatest benefits, mix up the different types of exercise. Combine cardio, strength training, and mind-body exercises (like yoga) throughout the week.

Getting started

Let’s be real. Sometimes it can feel impossible to start exercising. Especially if you are struggling mentally or don’t exercise at all. This approach will help you create a long-lasting routine.

Week 1-2: Start small and pick an activity that you enjoy doing for 10-15 minutes. This could be walking around your neighbourhood or dancing to your favourite music. The goal in the beginning is not to get fit. It’s time to start moving your body and build a habit. [5]

Week 3-4: Have a go at extending the time spent on your activities, bump it up to 20-30 minutes. This is also the perfect time to try new things and discover what you enjoy doing the most.

Week 5+: Build that routine by doing the activities you enjoy and can confidently commit to. Remember, life is too short to force yourself through exercises you hate. So, find what you love to do!

Overcoming common barriers to exercise

Everyone has reasons why they “can’t” exercise. Let’s look at how you can overcome some of the common barriers.

I don’t have time. Start small. We’re talking 5 minutes in your day. Take the stairs instead of the lift. Park further away so you have to walk through the car park. Little changes like this can add up. Once you start feeling the benefits, you’ll start to make more time for exercise. [5]

I can’t afford a gym membership. The gym is not the only type of exercise. Many types of exercises need no financial commitment. Some great free options:

• walking,
• body weight exercises,
• YouTube workouts and
• outside activities. [5]

Exercise is boring. This comes from a lack of interest in exercising rather than a lack of time. Try exercising with a friend or family member, or join a group activity. Physical activity does not have to be a solo adventure, you can have lots of fun when you team up. [5]

I have health issues, injuries, or physical limitations. The best starting place is to talk with your doctor about what are safe exercises for you. [5]

I can’t get motivated. Motivation is key to maintaining exercise. Think about tracking how you feel after exercising rather than focusing on what you did. Start super small with a 2-minute walk (yes, that counts!). It can help to have an accountability partner. Someone to exercise with who can encourage you.

Let’s make exercising sustainable

The best exercise routines are ones you can do consistently. Here are some tips to set you up for long-term success:

• Schedule time in your calendar to exercise and treat it like an important meeting.
• Get an accountability partner. Someone who encourages you and supports you through your exercise journey.
• Focus on your mood, energy, and sleep when tracking your improvements.
• Have a backup plan for wet weather days, gym closures, and unforeseen events.
• Celebrate the small wins from every workout, even if that is as simple as “showing up”.

The bottom line

Exercise can improve your mental health, but it isn’t a cure-all. The research is clear: regular exercise can have positive effects on your mental health. The key is starting where you are, with what you have, and building up slowly. Every step counts! Just start moving, even if it’s for five minutes. Your brain will thank you. You might discover that exercise becomes one of your tools for feeling better.

Remember, exercise is only one of many tools to support your mental health condition. It is important to ask for help when you need it.