No, exercise won’t cure your mental illness. But here’s how it can really help.

7 WAYS EXERCISE CAN BENEFIT YOUR MENTAL HEALTH

Estimated read time: 3 minutes

We’re not here to tell you that one trip to the gym — or even becoming a full-fledged gym rat — will solve all of your mental health struggles. Mental health and illness are much, much more complicated than that.

Exercise isn’t a cure-all, but it is a powerful tool for managing your mental health, especially when it’s used alongside other forms of treatment, self-care, and social support. You can find joy, empowerment, and stress-relief through physical activity — whatever that looks like for you.

Whether you’re a marathon runner or the occasional walker, there are real mental health benefits to being active. Here are seven research-backed ways that exercise can positively impact your mental health.

Reduce symptoms of mental health conditions

This is backed up by a lot of research. 89% of published peer-reviewed research found a positive relationship between exercise and mental health, and it has the biggest impact on depression and anxiety disorders. People who regularly exercise have less symptoms and lower risk of developing these conditions. Even if you don’t live with a mental health condition, exercise still helps your general mental health.

Release mood-boosting chemicals

When you exercise, your brain releases endorphins, endocannabinoids, and dopamine — a group of neurotransmitters that help block pain and heighten pleasure. They’re responsible for the “runner’s high” that some people experience after a hard workout.

Regulate your nervous system

When you go through something really stressful, your body’s “fight-or-flight” response might kick in. Your brain sends distress signals that trigger physical reactions like rapid heart rate and breathing, tense muscles, flushed skin, and trembling. Even after the threat is gone, it can take a while for your nervous system to calm down (and people with anxiety or trauma-based mental health conditions may have an overactive fight-or-flight response). Exercise can help you regulate your nervous system and switch off that stress response.

Raise your self-esteem

Exercise boosts your self-esteem beyond just physical appearance. Even if there aren’t any changes in the way you look, your body image can still improve. That’s because exercise helps you feel more in tune with your body and appreciative of the things that it can do. Plus, maintaining a routine and building your strength over time can raise your confidence in yourself and your ability to reach your goals.

Practice mindfulness

Being mindful is about being present and aware of your thoughts, feelings, and emotions in the current moment. Mindfulness has a lot of mental health benefits, and exercise can help you tap into them. Practice mindfulness while exercising by focusing on your movement, breathing, and strength (and the feelings and energy that come with it). Repetitive movements like running or lifting can even be meditative, and you’ll build up your resilience and ability to stay in the moment.

Manage your emotions

Exercise is a powerful coping mechanism. Whether you’re feeling anxious, sad, or angry, physical activity can give your mind a break from painful thoughts or emotions. And it’s a pretty effective distraction — it’s hard to ruminate when you’re huffing and puffing through a challenging exercise. It can even help you release some of those feelings through movement.

Improve physical health

You can’t overlook the impact that exercise has on your physical health too. Because after all, mental and physical health are closely linked. Regularly exercising improves your energy levels, immune response, brain health, sleep quality, and digestion — and the list truly goes on and on. If your body is functioning well, your mood will reflect that (and vice versa).

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Exercise is just one element of mental health, but it’s an important one. It also doesn’t have to be a huge undertaking. Move your body in whatever way feels comfortable and manageable to you — your mind will thank you.