Exercise is often recommended as a strategy for supporting mental health. In fact, research shows that living a sedentary lifestyle is associated with a higher risk for mental health concerns in both adults and children. Individuals who report the highest number of sedentary behaviors, such as television-watching, playing video games, and completing work tasks while sitting, are at a higher risk for exhibiting the symptoms of depression and anxiety.1 

And while exercise can have positive effects on mood, it can benefit other aspects of mental health as well. Stress management, self-esteem, resiliency, vitality, focus, learning, and memory are all positively impacted by physical activity. Being active has important social benefits, too, by helping to strengthen relationships and providing opportunities for social interaction.

Physical activity in its many forms benefits mental health. So, whether you like to play in a local recreational sports league, hike in the mountains, hit the gym after work, or attend a local yoga class, your movement of choice increases your overall health and wellness. Let’s look at how exercise impacts various aspects of mental health.

Mood

As my favorite romcom attorney Elle Woods told us, “Exercise gives you endorphins. Endorphins make you happy.” As it turns out, Elle was correct about the benefits of exercise for mood. 

Exercise increases the body’s production of neurochemicals, including endorphins – hormones that decrease feelings of pain and increase feelings of well-being. Exercise also up-regulates serotonin and dopamine, brain neurotransmitters that promote feelings of happiness, contentment, and connection.2 Although research is mixed on whether high-intensity exercise or low-intensity exercise is better for mood, it's clear that physical activity benefits mood, whereas sedentary behaviors do not.

Although exercise is a good strategy for improving mood, it can be especially impactful when combined with other therapies, such as medication, counseling, and nutrition, especially when managing major anxiety or depressive disorders. In fact, some psychotherapists now incorporate outdoor walks into counseling sessions. Whether it’s walking on the beach or strolling in a park, including movement and nature along with talk therapy can amplify the benefits of each individual strategy. 

Self-esteem 

Self-esteem is how we view ourselves and our value as a human. This is important for mental health because self-esteem affects mood – both positively and negatively – and low self-esteem is associated with symptoms of anxiety and depression.

Research shows that physical activity is both directly and indirectly associated with self-esteem.3 You might be familiar with this concept from children being encouraged to participate in sports both while younger and throughout their teenage years. The positive impact of physical activity, whether in organized sports or self-guided, continues to benefit self-esteem through adulthood. 

Both moderate- and high-intensity physical activity can enhance self-esteem. In general, individuals who report more physical activity report higher self-esteem. Individuals who exercise regularly also tend to have a better body image and more positive feelings about their own physical fitness, both of which have an impact on self-esteem and in turn, mood.

Resiliency

We inevitably face stressors and challenges in life. The ability to adapt to stressful situations or bounce back and thrive after a devastating event is called resiliency. Although some individuals seem to be more resilient than others, resiliency isn’t necessarily ingrained at birth – it’s much more complex. Resiliency is a set of skills that can be learned, developed, and honed over time. 

Exercise is one strategy to improve resiliency. Exercise improves both physical and emotional responses to stress, increasing adaptability across both domains.4 In addition, less intense, more mindful forms of exercise, such as yoga and tai chi, support self-care, self-awareness, and coping – important skills for enhancing resiliency.

Vitality

Although it might seem obvious that exercise promotes physical vitality – feeling physically energetic and healthy – regular exercise supports mental vitality as well. Mental vitality encompasses feelings of aliveness, a high quality of life, self-esteem, and positive energy. 

Both chronic stress and aging can negatively impact mental vitality, and as you might guess, staying physically active while aging has a multitude of benefits. When it comes to maintaining vitality while aging, exercise doesn’t need to be part of a formal program. Studies show that leisurely physical activity benefits overall well-being.5 So, find some movement you enjoy and do it as often as you can. Your mind and body will thank you for it.

Focus

The ability to stay on task can make or break a busy day, and it turns out, exercise can also help with that, too. Exercise increases blood flow to the brain, promotes production of the brain’s feel-good chemicals (endorphins and neurotransmitters), and stimulates areas of the brain related to concentration and decision-making.6 

The stress-busting effects of exercise play a role in improving focus as well, helping you to stay on task. Whether you’re studying for a final exam or have a day full of meetings at work, even short bursts of physical activity can help decrease brain fog and improve attention.

Memory

Similar to focus, exercise also has positive impacts on learning and memory. Exercise stimulates production of a protein called brain-derived neurotrophic factor (BDNF), which preserves nerve cell health, encourages the growth of new nerve cells, and promotes signal transmission between nerve cells. Exercise also increases the size of the hippocampus, the area in the brain highly dependent on BDNF that is responsible for learning and memory.7 

Exercise and the gut-brain axis

If you haven’t heard of the gut-brain axis, it is a bi-directional communication link between the central nervous system (brain and spinal cord network) and the enteric nervous system (neuron network that governs the gastrointestinal tract). Through a complex signaling process, the gut-brain axis integrates the emotional and cognitive areas of the brain with intestinal functions related to digestive, immune, and endocrine health.

The gut microbiome plays a central role in the gut-brain axis through its interactions with local intestinal cells and regulation of neurotransmitters, such as serotonin, and immune-signaling molecules. Microbial dysbiosis – an imbalance between the “good” and “bad” bacteria in the gut – can disrupt the gut-brain axis and, as a result, negatively impact mood. 

Exercise is one strategy for increasing the healthy gut bacterial species and improving diversity in the gut microbiome.8 In addition, the stress-reducing and neurotransmitter-modulating effects of exercise benefit communication across the gut-brain axis, adding to its positive impact on mental health. 

Whether you’re looking to improve focus, increase resiliency, or enhance mood, it’s easy to see that exercise is a beneficial strategy to include in your daily regimen. And while exercise is a key tool for staying healthy while aging, the benefits of exercise are at their strongest when physical activity is incorporated as part of an overall health and wellness plan. 

As you incorporate more exercise into your regular routine, you might also benefit from nutritional support. Consider the following Thorne supplements for their mood and cognitive health benefits: 

  • Basic Nutrients 2/Day – A comprehensive multi-vitamin/mineral supplement with well-absorbed forms of minerals and active, tissue-ready vitamins to keep your body healthy and thriving.*
  • Super EPA – A high EPA and DHA omega-3 fish oil supplement that supports memory and mood.*
  • Stress B-Complex – B vitamins in their active, tissue-ready forms that support normal neurotransmitter production for a balanced mood and a healthy response to stress.*
  • Memoractiv – A nootropic formula with botanical adaptogens that support mental focus and resist brain fog.*
  • Brain Factors – Formulated to help your body maintain a healthy BDNF level, Brain Factors promotes learning, memory, and focus.*
  • Prebiotic + – A fiber-free prebiotic blend with polyphenols that support a healthy gut microbiome and a positive mood.*

A final note: Depression and anxiety are serious but treatable medical conditions. If you struggle with feelings of anxiety, depression, or other mental health concerns, then it is important to get help. Your health-care practitioner can provide a comprehensive treatment plan to best support you. If you or someone you know is in danger of self-harm or harming others, seek immediate assistance.

References

  1. Andrade C. Physical exercise and health, 5: sedentary time, independent of health-related physical activity, as a risk factor for adverse physical health and mental health outcomes. J Clin Psychiatry 2024;85(1):24f15261. doi:10.4088/JCP.24f15261
  2. Lin TW, Kuo YM. Exercise benefits brain function: the monoamine connection. Brain Sci 2013;3(1):39-53. doi:10.3390/brainsci3010039
  3. Zamani Sani SH, Fathirezaie Z, Brand S, et al. Physical activity and self-esteem: testing direct and indirect relationships associated with psychological and physical mechanisms. Neuropsychiatr Dis Treat 2016;12:2617-2625. doi:10.2147/NDT.S116811
  4. Lancaster MR, Callaghan P. The effect of exercise on resilience, its mediators and moderators, in a general population during the UK COVID-19 pandemic in 2020: a cross-sectional online study. BMC Public Health 2022;22(1):827. doi:10.1186/s12889-022-13070-7
  5. Dodge T, Vaylay S, Kracke-Bock J. Subjective vitality: a benefit of self-directed, leisure time physical activity. J Happiness Stud 2022;23:2903-2922. doi:10.1007/s10902-022-00528-z
  6. Mehren A, Reichert M, Coghill D, et al. Physical exercise in attention deficit hyperactivity disorder – evidence and implications for the treatment of borderline personality disorder. Borderline Personal Disord Emot Dysregul 2020;7:1. doi:10.1186/s40479-019-0115-2
  7. Gomez-Pinilla F, Hillman C. The influence of exercise on cognitive abilities. Compr Physiol 2013;3(1):403-428. doi:10.1002/cphy.c110063
  8. Dalton A, Mermier C, Zuhl M. Exercise influence on the microbiome-gut-brain axis. Gut Microbes 2019;10(5):555-568. doi:10.1080/19490976.2018.1562268