Exercise is associated with general health benefits such as relieving stress and improving mood. When combined with other treatments, exercise may improve symptoms of several mental health conditions, including depression and ADHD.
Regular exercise can benefit your mental health in several ways, such as improving self-confidence and promoting better memory. Exercise may also improve symptoms of some mental health conditions.
The Centers for Disease Control and Prevention (
Regular exercise has been associated with a variety of mental health benefits.
Can relieve stress
A 2021 study found that exercise may decrease stress by modulating systems that control stress-related hormones, such as cortisol.
Over time, this system adaptation may also help prevent stress in addition to reducing existing stress.
The intensity of the exercise may also affect how your body responds to stress. A 2021 study found that individuals who completed more intense exercises responded less to stressors compared to those who completed lighter intensity exercises.
Exercising may improve your ability to deal with common stressors, and this could improve your overall quality of life.
May improve self-confidence
A 2020 review of studies found that regular exercise can contribute to an improved body image.
A 2021 study involving secondary students found that physical activity could increase self-compassion and overall mental well-being.
Being physically active can be a great way to boost self-esteem and feel good about your body.
Can improve mood
Several studies indicate that performing regular physical activity is associated with a more positive mood.
You do not have to run a marathon to reap these benefits. Even 10 minutes of exercise per day can have an effect.
Can promote better sleep
Although several factors can affect your sleep quality, your level of physical activity appears to be particularly influential.
A 2021 review of studies found that exercise was associated with improvements in:
- subjective sleep quality
- daytime sleepiness
- insomnia
Exercise may also decrease the amount of time it takes you to fall asleep.
May promote sharper memory and thinking
Research suggests that exercising regularly can boost mental clarity and improve working memory and attention span.
In addition, exercise has been associated with a reduction in cognitive decline in adults over age 50.
Regular exercise has been shown to
- higher self-esteem
- better life satisfaction
- fewer negative thoughts
In fact, a
Exercise may decrease depressive thoughts by increasing levels of brain-derived neurotrophic factor, an important protein in your brain that’s responsible for learning and cell growth.
A 2023 review of 100 studies found that prolonged high intensity exercise increased BDNF and improved depressive symptoms. However, it’s important to note that the research is mixed.
Research suggests that in combination with existing treatment, exercise can be an effective complementary treatment for attention deficit hyperactivity disorder (ADHD).
Specifically, physical exercise has been shown to help:
- regulate dopamine levels in the brain
improve executive functionTrusted Source - improve attention in children and adults with ADHD
While most studies use aerobic exercise in ADHD interventions, it’s important to incorporate a combination of aerobic (cardio) and resistance training into your exercise routine to maximize the health benefits.
While exercise is not a replacement for any treatment prescribed by your doctor for generalized anxiety disorder (GAD), such as medication or therapy, it can be an effective addition.
A 2021 review of studies found that exercise had a small beneficial effect on symptoms of anxiety in individuals with anxiety disorders. However, the researchers noted that further research is needed to confirm the extent of this effect.
In addition to traditional treatment methods, such as medications and psychotherapy, exercise may help manage symptoms of bipolar disorder.
A small 2020 study found that, combined with nutrition, regular physical activity may help reduce depressive symptoms and improve functioning in people with bipolar disorder. However, the researchers noted that there was a lack of objective measurement in the exercises and that more research is needed.
Many of the medications commonly prescribed for bipolar disorder list weight gain as a side effect, and regular exercise may also help limit this effect.
Moreover, individuals with bipolar disorder may also be at an increased risk for cardiovascular disease, and exercise can help to reduce this risk.
Combined with treatment, the addition of exercise can help manage obsessive-compulsive disorder (OCD).
A 2018 study found that aerobic exercise reduced anxiety and compulsions in individuals with OCD. However, the research is mixed, and there are few studies on other forms of exercise outside of aerobic exercise.
Treatment for post-traumatic stress disorder (PTSD) includes taking antidepressant medications and participating in talk therapy to overcome negative feelings associated with traumatic events.
Exercise has become a common complementary treatment approach.
Several studies suggest that regular physical activity can help reduce PTSD symptoms in a number of ways, including:
- desensitizing a person to internal arousal cues
- enhancing brain function
- regulating levels of hormones associated with stress
- promoting neuroplasticity
Tips for developing an exercise routine for mental health
Some mental health conditions may make it harder to feel motivated to exercise. Therefore, creating a strategy to stay consistent may be very helpful.
Here are some tips for developing an exercise routine:
- Find your ideal time of day: If you find your ideal time for physical activity, you’ll be more likely to stick to your routine. Some people are morning people, while others do best working out in the evening.
- Set attainable goals: Creating achievable goals is super important for staying motivated. Set small goals and celebrate those wins.
- Include exercises you enjoy: It can be hard to stay motivated to exercise if you don’t enjoy the activities you’re doing. Choose exercises that make you feel good, and try to have fun while doing them.
- Work out with a friend or a group: Working out with a friend or group may just give you the motivation and accountability you need to stay consistent.
- Work with a personal trainer: If this is an option for you, having a professional guide you through your exercises may provide a boost of motivation and encourage you to get the most out of each session and keep coming back.
Regular exercise can positively impact many mental health conditions, including depression, ADHD, generalized anxiety disorder, bipolar disorder, OCD, and PTSD.
It can also have general health benefits, such as improving mood and sleep quality.
Consistency is important when you’re exercising for mental health benefits. It can be helpful to set attainable goals, find your ideal time of day to exercise, include exercises you enjoy, and maybe even work out with a friend.
