Written by Dr. Daria Schaff
Exercise has powerful effects on mental health because it directly influences the nervous system and brain chemistry. Movement helps increase neurotransmitters like serotonin and dopamine, which play a role in mood, motivation, and emotional regulation. It also supports the release of endorphins, the body’s natural “feel-good” chemicals.
Beyond brain chemistry, regular movement can:
- Lower stress hormones like cortisol
- Improve sleep quality and energy levels
- Increase confidence and resilience
- Help regulate emotions during stressful periods
Importantly, these benefits don’t require intense or lengthy workouts. Even gentle, consistent movement can meaningfully support mental wellbeing.
Does the Type of Exercise Matter? What the Research Says…
Research suggests that many forms of movement support mental health, but the best exercise is the one that matches your current physical and emotional state.
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Aerobic exercise (walking, cycling, swimming) has been shown to reduce symptoms of anxiety and depression
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Strength training can improve mood, confidence, and self-esteem
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Mind–body practices (yoga, stretching, Pilates) are particularly helpful for calming the nervous system and reducing stress
What matters most is consistency and enjoyment. Exercise that feels supportive and sustainable is more beneficial long-term than pushing through workouts that feel exhausting or stressful.
More Is Not Always Better
While exercise can be incredibly helpful for mental health, too much—or the wrong type—can have the opposite effect. Overtraining may increase fatigue, irritability, anxiety, poor sleep, or feelings of burnout.
Signs you may be doing too much include:
- Dreading workouts
- Ongoing soreness or exhaustion
- Difficulty sleeping
- Increased stress or low mood
Rest days and lighter movement are an important part of mental health care. Giving your body time to recover helps maintain balance and prevents exercise from becoming another source of stress.
Creating a Healthy Mindset With Exercise
Exercise is most beneficial for mental health when it’s approached as support, not punishment. Shifting the mindset away from weight, appearance, or productivity and toward how movement makes you feel can improve your relationship with exercise.
Helpful mindset shifts include:
- Viewing movement as a way to regulate stress and emotions
- Letting go of “all-or-nothing” thinking
- Recognizing that short bouts of movement still count
The goal is not perfection—it’s consistency, flexibility, and self-compassion.
Tips for Getting Started
If exercise feels overwhelming, start small. Mental health benefits begin with very manageable steps.
- Choose movement you genuinely enjoy or tolerate
- Start with short durations and build gradually
- Schedule movement into your day like any other appointment
- Focus on how you feel afterward, not how long or intense the workout was
Remember: doing something is always better than doing nothing.
5–10 Minute Walk After Meals
A short walk after meals is one of the simplest ways to support both physical and mental health. These walks can:
- Improve blood sugar balance
- Reduce stress
- Boost mood and energy
- Encourage consistency without pressure
Even 5 minutes is enough to be beneficial, especially on busy or low-energy days.
Walking Pads, Staircases, and Indoor Walking Tracks
Movement doesn’t need to happen outdoors or at a gym. Indoor options can be especially helpful during colder months or busy workdays.
Ideas include:
- Using a walking pad while working or watching TV
- Walking staircases for short bursts of movement
- Visiting indoor walking tracks or malls
These options remove barriers and make movement more accessible year-round.
Bodyweight Workouts
Bodyweight exercises are an effective and approachable way to support mental health. They require no equipment and can be done at home in a short amount of time.
Benefits include:
- Improved strength and confidence
- Increased energy and focus
- Flexible intensity based on how you feel
Simple movements like squats, wall push-ups, lunges, or gentle core work can be completed in 5–15 minutes and still provide meaningful benefits.