The Mental Benefits of Exercise: More Than Just Physical Gains
24/03/2025
Written by Emily Perkins
Did you Know?
Even short bouts of cardio, like a 10-minute walk, can elevate mood due to increased neurochemical activity, such as the release of dopamine and serotonin.
A minimum of 180-200 minutes of cardiovascular exercise per week can optimally support the growth of new neurons that aid in memory formation and consolidation.
Recent research indicates that a growing number of individuals engage in exercise primarily for its mental health benefits, including stress relief, improved mood, and emotional well-being, rather than solely for physical fitness.
Statements like “I workout for my mental health,” “Exercising in the morning helps me show up better for my kids,” “I know I’ll feel more like myself once I get moving,” or “I’m heading to the gym to de-stress” highlight that exercise offers far more than just physical benefits — it plays a significant role in supporting mental well-being.
If feeling good isn’t enough proof, there is an abundance of scientific evidence supporting the correlation between regular physical activity and improved mental health.
What happens physiologically and psychologically when I exercise?
Brain Health Support: Physical activity enhances blood circulation, delivering essential nutrients and oxygen to the brain, which is crucial for optimal brain function.
Optimised Focus: Structured physical exercises contribute to better mental focus and alertness, and regular workouts can lead to improvements in overall cognitive function.
More feel-good hormones: Exercise boosts the production of neurotransmitters such as dopamine and norepinephrine, which play a key role in enhancing mood and supporting cognitive function.
Cognitive Flexibility and Memory: Movement boosts cognitive flexibility and recall, improving the brain's ability to learn new information and retain it over time.
Stress Reduction: Regular physical activity helps mitigate the effects of stress by decreasing levels of stress hormones and promoting relaxation.
Long-Term Brain Health: Consistent exercise contributes to brain longevity, helping prevent age-related cognitive decline.
What forms of exercise are most effective for targeting specific mental health benefits?
Strength & Resistance Training: Stimulates the release of hormones, like osteocalcin, that support the health of existing neurons. It can also enhance cognitive performance and provide emotional benefits.
Cardiovascular Exercise: Activities like running, cycling, or swimming significantly enhance blood flow to the brain, which can improve mood and cognitive function.
Flexibility and Mobility Exercises: Movement like yoga, tai chi or stretching can aid in reducing stress and anxiety, contributing positively to mental health through relaxation and mindfulness practices.
Coordination Training: Exercises that challenge coordination and motor skills can boost cognitive function by activating multiple areas of the brain and encouraging neuroplasticity — the brain’s ability to adapt and form new connections.
Incorporating both strength and endurance training throughout the week is recommended for the best overall benefits. As shown, regularly including a variety of these exercises can help improve mood, reduce anxiety, and enhance brain health.
Ultimately, the impact of regular physical activity extends far beyond the body — science consistently shows it’s a key factor in maintaining mental clarity, emotional balance, and long-term brain health.
