psychological benefits of exercise essay

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• v.15(1); 2023 Jan

Role of Physical Activity on Mental Health and Well-Being: A Review

Aditya mahindru.

1 Department of Psychiatry, Jawaharlal Nehru Medical College, Datta Meghe Institute of Medical Sciences, Wardha, IND

Pradeep Patil

Varun agrawal.

In addition to the apparent physical health benefits, physical activity also affects mental health positively. Physically inactive individuals have been reported to have higher rates of morbidity and healthcare expenditures. Commonly, exercise therapy is recommended to combat these challenges and preserve mental wellness. According to empirical investigations, physical activity is positively associated with certain mental health traits. In nonclinical investigations, the most significant effects of physical exercise have been on self-concept and body image. An attempt to review the current understanding of the physiological and psychological mechanisms by which exercise improves mental health is presented in this review article. Regular physical activity improves the functioning of the hypothalamus-pituitary-adrenal axis. Depression and anxiety appear to be influenced by physical exercise, but to a smaller extent in the population than in clinical patients. Numerous hypotheses attempt to explain the connection between physical fitness and mental wellness. Physical activity was shown to help with sleep and improve various psychiatric disorders. Exercise in general is associated with a better mood and improved quality of life. Physical exercise and yoga may help in the management of cravings for substances, especially in people who may not have access to other forms of therapy. Evidence suggests that increased physical activity can help attenuate some psychotic symptoms and treat medical comorbidities that accompany psychotic disorders. The dearth of literature in the Indian context also indicated that more research was needed to evaluate and implement interventions for physical activity tailored to the Indian context.

Introduction and background

Physical activity has its origins in ancient history. It is thought that the Indus Valley civilization created the foundation of modern yoga in approximately 3000 B.C. during the early Bronze Age [ 1 ]. The beneficial role of physical activity in healthy living and preventing and managing health disorders is well documented in the literature. Physical activity provides various significant health benefits. Mechanical stress and repeated exposure to gravitational forces created by frequent physical exercise increase a variety of characteristics, including physical strength, endurance, bone mineral density, and neuromusculoskeletal fitness, all of which contribute to a functional and independent existence. Exercise, defined as planned, systematic, and repetitive physical activity, enhances athletic performance by improving body composition, fitness, and motor abilities [ 2 ]. The function of physical activity in preventing a wide range of chronic illnesses and premature mortality has been extensively examined and studied. Adequate evidence links medical conditions such as cardiovascular disease and individual lifestyle behaviours, particularly exercise [ 3 ]. Regular exercise lowered the incidence of cardiometabolic illness, breast and colon cancer, and osteoporosis [ 4 ]. In addition to improving the quality of life for those with nonpsychiatric diseases such as peripheral artery occlusive disease and fibromyalgia, regular physical activity may help alleviate the discomforts of these particular diseases [ 5 ]. Exercise also helps with various substance use disorders, such as reducing or quitting smoking. As physical exercise strongly impacts health, worldwide standards prescribe a weekly allowance of "150 minutes" of modest to vigorous physical exercise in clinical and non-clinical populations [ 6 ]. When these recommendations are followed, many chronic diseases can be reduced by 20%-30%. Furthermore, thorough evaluations of global studies have discovered that a small amount of physical exercise is sufficient to provide health benefits [ 7 ].

Methodology

In this review article, a current understanding of the underlying physiological and psychological processes during exercise or physical activity that are implicated in improving mental health is presented. Search terms like "exercise" or "physical activity" and "mental health", "exercise" or "physical activity" and "depression", "exercise" or "physical activity" and "stress", "exercise" or "physical activity" and "anxiety", "exercise" or "physical activity" and "psychosis," "exercise" or "physical activity" and "addiction" were used as search terms in PubMed, Google Scholar, and Medline. An overwhelming majority of references come from works published within the past decade.

The impact of physical health on mental health

There is an increasing amount of evidence documenting the beneficial impacts of physical activity on mental health, with studies examining the effects of both brief bouts of exercise and more extended periods of activity. Systematic evaluations have indicated better outcomes for mental diseases with physical activity. Numerous psychological effects, such as self-esteem, cognitive function, mood, depression, and quality of life, have been studied [ 8 ]. According to general results, exercise enhances mood and self-esteem while decreasing stress tendencies, a factor known to aggravate mental and physical diseases [ 9 ]. Studies show that people who exercise regularly have a better frame of mind. However, it should be highlighted that a consistent link between mood enhancement and exercise in healthy individuals has not been established.

Additionally, human beings produce more of these two neurochemicals when they engage in physical activity. Human bodies manufacture opioids and endocannabinoids that are linked to pleasure, anxiolytic effects, sleepiness, and reduced pain sensitivity [ 10 ]. It has been shown that exercise can improve attention, focus, memory, cognition, language fluency, and decision-making for up to two hours [ 11 ]. Researchers state that regular physical activity improves the functioning of the hypothalamus-pituitary-adrenal (HPA) axis, lowering cortisol secretion and restoring the balance of leptin and ghrelin (Figure ​ (Figure1) 1 ) [ 12 ].

HPA: hypothalamus-pituitary-adrenal

This image has been created by the authors.

Regular exercise has immunomodulatory effects such as optimising catecholamine, lowering cortisol levels, and lowering systemic inflammation. Physical activity has been shown to increase plasma brain-derived neurotrophic factor (BDNF), which is thought to reduce amyloid-beta toxicity linked to Alzheimer's disease progression [ 13 ].

Although no causal correlations have been proven, methodologically sound research has discovered a related improvement in mentally and physically ill populations. These findings are based on research and studies conducted all across the globe, particularly in the Western Hemisphere. In order to address a widespread health problem in India, it is useful to do a literature review that draws on research conducted in a variety of settings. In addition, the prevalence of these mental illnesses and the benefits of exercise as a complementary therapy might be made clear by a meta-analysis of research undertaken in India [ 14 ].

This review also analysed published literature from India to understand the effects of exercise on mental health and the implications for disease management and treatment in the Indian context. Results from Indian studies were consistent with those found in global meta-analyses. The Indian government has made public data on interventions, such as the effects of different amounts of physical exercise. Exercising and yoga have been shown to be effective adjunct therapies for a variety of mental health conditions [ 12 ]. Though yoga may not require a lot of effort to perform, other aspects of the program, such as breathing or relaxation exercises, may have an impact on a practitioner's mental health at the same time. Due to its cultural significance as a common physical practice among Indians and its low to moderate activity level, yoga would be an appropriate activity for this assessment [ 15 ].

Yoga as an adjunctive treatment 

Although yoga is a centuries-old Hindu practice, its possible therapeutic effects have recently been studied in the West. Mind-body approaches have been the subject of a lot of studies, and some of the findings suggest they may aid with mental health issues on the neurosis spectrum. As defined by the National Center for Complementary and Alternative Medicine, "mind-body interventions" aim to increase the mind's potential to alter bodily functions [ 16 ]. Due to its beneficial effects on the mind-body connection, yoga is used as a treatment for a wide range of conditions. Possible therapeutic benefits of yoga include the activation of antagonistic neuromuscular systems, stimulation of the limbic system, and a reduction in sympathetic tone.

Anxiety and depression sufferers might benefit from practising yoga. Yoga is generally safe for most people and seldom causes unintended negative consequences. Adding yoga to traditional treatment for mental health issues may be beneficial. Many of the studies on yoga included meditation as an integral part of their methodology. Meditation and other forms of focused mental practice may set off a physiological reaction known as the relaxation response. Functional imaging has been used to implicate certain regions of the brain that show activity during meditation. According to a wealth of anatomical and neurochemical evidence, meditation has been shown to have far-reaching physiological effects, including changes in attention and autonomic nervous system modulation [ 17 ]. Left anterior brain activity, which is associated with happiness, was shown to rise considerably during meditation. There's also some evidence that meditation might worsen psychosis by elevating dopamine levels [ 18 - 20 ]. We do not yet know enough about the possible downsides of meditation for patients with mental illness, since this research lacks randomised controlled trials.

Physical activity and schizophrenia

Schizophrenia is a debilitating mental disorder that often manifests in one's early years of productive life (late second decade). Remission of this disorder occurs in just a small fraction of cases. More than 60% will have relapses, and they might occur with or without noticeable deficits. Apart from delusions, hallucinations, and formal thought disorders, many patients exhibit cognitive deficits that emerge in the early stages of the disease and do not respond adequately to therapy [ 21 ].

Treatment for schizophrenia is challenging to master. Extrapyramidal side effects are a problem with first-generation antipsychotic drugs. Obesity and dyslipidemia have been related to second-generation drugs, which may cause or exacerbate these conditions. The majority of patients do not achieve complete remission, and many do not even experience satisfactory symptom relief. Even though certain antipsychotic medications may alleviate or even exacerbate negative and cognitive symptoms, these responses are far less common. This means that patients may benefit from cognitive rehabilitation. Because of their illness or a negative reaction to their medicine, they may also have depressive symptoms. This would make their condition even more disabling. Many patients also deal with clinical and emotional complications. Tardive extrapyramidal illnesses, metabolic syndromes, defect states, and attempted suicide are all in this category. Patient compliance with treatment plans is often poor. The caregivers take on a lot of stress and often get exhausted as a result.

Evidence suggests that increased physical activity can aid in attenuating some psychotic symptoms and treating medical comorbidities that accompany psychotic disorders, particularly those subject to the metabolic adverse effects of antipsychotics. Physically inactive people with mental disorders have increased morbidity and healthcare costs. Exercise solutions are commonly recommended to counteract these difficulties and maintain mental and physical wellness [ 22 ].

The failure of current medications to effectively treat schizophrenia and the lack of improvement in cognitive or negative symptoms with just medication is an argument in favour of utilising yoga as a complementary therapy for schizophrenia. Even without concomitant medication therapy, co-occurring psychosis and obesity, or metabolic syndrome, are possible. The endocrine and reproductive systems of drug abusers undergo subtle alterations. Numerous studies have shown that yoga may improve endocrine function, leading to improvements in weight management, cognitive performance, and menstrual regularity, among other benefits. In this context, the role of yoga in the treatment of schizophrenia has been conceptualized. However, yoga has only been studied for its potential efficacy as a therapy in a tiny number of studies. There might be several reasons for this. To begin with, many yoga academies frown against the practice being adapted into a medical modality. The second misconception is that people with schizophrenia cannot benefit from the mental and physical aspects of yoga practised in the ways that are recommended. Third, scientists may be hesitant to recommend yoga to these patients because of their lack of knowledge and treatment compliance.

In a randomised controlled experiment with a yoga group (n = 21) and an exercise group (n = 20), the yoga group exhibited a statistically significant reduction in negative symptoms [ 2 ]. In accordance with the most recent recommendations of the National Institute for Health and Care Excellence (NICE), the above research provides substantial evidence for the use of yoga in the treatment of schizophrenia. According to a meta-analysis of 17 distinct studies [ 23 ] on the subject, frequent physical activity reduces the negative symptoms associated with schizophrenia considerably.

Physical activity and alcohol dependence syndrome

Substance abuse, namely alcohol abuse, may have devastating effects on a person's mental and physical health. Tolerance and an inability to control drinking are some hallmarks of alcoholism. Research shows that physical activity is an effective supplement in the fight against alcohol use disorder. In addition to perhaps acting centrally on the neurotransmitter systems, physical exercise may mitigate the deleterious health consequences of drinking. Evidence suggests that persons with alcohol use disorder are not physically active and have low cardiorespiratory fitness. A wide number of medical comorbidities, like diabetes mellitus, hypertension, and other cardiovascular illnesses, occur with alcohol use disorders. Physical exercise may be highly useful in aiding the management of these comorbidities [ 24 ].

Physical exercise and yoga may help in the management of cravings for substances when other forms of therapy, such as counselling or medication for craving management are not feasible or acceptable. Physical exercise has been shown to have beneficial effects on mental health, relieve stress, and provide an enjoyable replacement for the substance. However, the patient must take an active role in physical activity-based therapies rather than passively accept the process as it is, which is in stark contrast to the approach used by conventional medicine. Since most substance use patients lack motivation and commitment to change, it is recommended that physical activity-based therapies be supplemented with therapies focusing on motivation to change to maximise therapeutic outcomes.

One hundred seventeen persons with alcohol use disorder participated in a single-arm, exploratory trial that involved a 12-minute fitness test using a cycle ergometer as an intervention. Statistically, significantly fewer cravings were experienced by 40% [ 24 ]. Exercise programmes were found to significantly reduce alcohol intake and binge drinking in people with alcohol use disorder in a meta-analysis and comprehensive review of the effects of such therapies [ 25 ].

Physical activity and sleep

Despite widespread agreement that they should prioritise their health by making time for exercise and sufficient sleep, many individuals fail to do so. Sleep deprivation has negative impacts on immune system function, mood, glucose metabolism, and cognitive ability. Slumber is a glycogenetic process that replenishes glucose storage in neurons, in contrast to the waking state, which is organised for the recurrent breakdown of glycogen. Considering these findings, it seems that sleep has endocrine effects on the brain that are unrelated to the hormonal control of metabolism and waste clearance at the cellular level. Several factors have been proposed as potential triggers for this chain reaction: changes in core body temperature, cytokine concentrations, energy expenditure and metabolic rate, central nervous system fatigue, mood, and anxiety symptoms, heart rate and heart rate variability, growth hormone and brain-derived neurotrophic factor secretion, fitness level, and body composition [ 26 ].

After 12 weeks of fitness training, one study indicated that both the quantity and quality of sleep in adolescents improved. Studies using polysomnography indicated that regular exercise lowered NREM stage N1 (very light sleep) and raised REM sleep (and REM sleep continuity and performance) [ 22 ]. As people age, both short- and long-term activities have increasingly deleterious effects on sleep. In general, both short- and long-term exercise were found to have a favourable effect on sleep quality; however, the degree of this benefit varied substantially among different sleep components. On measures of sleep quality, including total sleep time, slow-wave sleep, sleep onset latency, and REM sleep reduction, acute exercise had no effect. But both moderate and strenuous exercise has been shown to increase sleep quality [ 27 ]. According to a meta-analysis of randomised controlled trials, exercise has shown a statistically significant effect on sleep quality in adults with mental illness [ 28 ]. These findings emphasise the importance that exercise plays in improving outcomes for people suffering from mental illnesses.

Physical activity in depressive and anxiety disorders

Depression is the leading cause of disability worldwide and is a major contributor to the global burden of disease, as per the World Health Organization. However, only 10%-25% of depressed people actually seek therapy, maybe due to a lack of money, a lack of trained doctors, or the stigma associated with depression [ 29 ]. For those with less severe forms of mental illness, such as depression and anxiety, regular physical exercise may be a crucial part of their treatment and management. Exercise and physical activity might improve depressive symptoms in a way that is comparable to, if not more effective than, traditional antidepressants. However, research connecting exercise to a decreased risk of depression has not been analysed in depth [ 30 ]. Endorphins, like opiates, are opioid polypeptide compounds produced by the hypothalamus-pituitary system in vertebrates in response to extreme physical exertion, emotional arousal, or physical pain. The opioid system may mediate analgesia, social bonding, and depression due to the link between b-endorphins and depressive symptoms (Figure ​ (Figure2 2 ).

The "endorphin hypothesis" states that physical activity causes the brain to produce more endogenous opioid peptides, which reduce pain and boost mood. The latter reduces feelings of worry and hopelessness. A recent study that demonstrated endorphins favourably improved mood during exercise, and provided support for these theories suggested that further research into the endorphin theory is required [ 31 ].

Physical activity and exercise have been shown to improve depressive symptoms and overall mood in people of all ages. Exercise has been implicated in lowering depressive and anxious symptoms in children and adolescents as well [ 32 ]. Pooled research worldwide has revealed that physical exercise is more effective than a control group and is a viable remedy for depression [ 33 ]. Most forms of yoga that start with a focus on breathing exercises, self-awareness, and relaxation techniques have a positive effect on depression and well-being [ 34 ]. Despite claims that exercise boosts mood, the optimal kind or amount of exercise required to have this effect remains unclear and seems to depend on a number of factors [ 35 ].

Exercise as a therapy for unipolar depression was studied in a meta-analysis of 23 randomised controlled trials involving 977 subjects. The effect of exercise on depression was small and not statistically significant at follow-up, although it was moderate in the initial setting. When compared to no intervention, the effect size of exercise was large and significant, and when compared to normal care, it was moderate but still noteworthy [ 36 ]. A systematic evaluation of randomised controlled trials evaluating exercise therapies for anxiety disorders indicated that exercise appeared useful as an adjuvant treatment for anxiety disorders but was less effective than antidepressant treatment [ 37 ].

Conclusions

The effects of exercise on mental health have been shown to be beneficial. Among persons with schizophrenia, yoga was shown to have more positive effects with exercise when compared with no intervention. Consistent physical activity may also improve sleep quality significantly. Patients with alcohol dependence syndrome benefit from a combination of medical therapy and regular exercise since it motivates them to battle addiction by decreasing the craving. There is also adequate evidence to suggest that physical exercise improves depressive and anxiety symptoms. Translating the evidence of the benefits of physical exercise on mental health into clinical practice is of paramount importance. Future implications of this include developing a structured exercise therapy and training professionals to deliver it. The dearth of literature in the Indian context also indicates that more research is required to evaluate and implement interventions involving physical activity that is tailored to the Indian context.

The content published in Cureus is the result of clinical experience and/or research by independent individuals or organizations. Cureus is not responsible for the scientific accuracy or reliability of data or conclusions published herein. All content published within Cureus is intended only for educational, research and reference purposes. Additionally, articles published within Cureus should not be deemed a suitable substitute for the advice of a qualified health care professional. Do not disregard or avoid professional medical advice due to content published within Cureus.

The authors have declared that no competing interests exist.

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How Exercise May Help Us Flourish

Physical activity can promote a sense of purpose in life, creating a virtuous cycle that keeps you moving.

By Gretchen Reynolds

Our exercise habits may influence our sense of purpose in life and our sense of purpose may affect how much we exercise, according to an interesting new study of the reciprocal effects of feeling your life has meaning and being often in motion. The study, which involved more than 18,000 middle-aged and older men and women, found that those with the most stalwart sense of purpose at the start were the most likely to become active over time, and vice versa.

The findings underscore how braided the relationship between physical activity and psychological well-being can be, and how the effects often run both ways.

Science already offers plenty of evidence that being active bolsters our mental, as well as physical, health. Study after study shows that men and women who exercise are less likely than the sedentary to develop depression or anxiety. Additional research indicates that the reverse can be true, and people who feel depressed or anxious tend not to work out.

But most of these studies examined connections between exercise and negative moods. Fewer have delved into positive emotions and their links with physical activity, and fewer still have looked at the role of a strong sense of purpose and how it might influence whether we move, and the other way around.

This omission puzzled Ayse Yemiscigil, a postdoctoral research fellow with the Human Flourishing Program at Harvard University, who studies well-being. “A sense of purpose is the feeling that you get from having goals and plans that give direction and meaning to life,” she says. “It is about being engaged with life in productive ways.”

This definition of purpose struck her as overlapping in resonant ways with many people’s motivations for exercise, she says. “Active people often talk about how exercise gives structure and meaning to their lives,” she says. “It provides goals and achievements.”

In that case, she thought, physical activity plausibly could contribute to a sense of purpose and, likewise, a sense of purpose might influence how likely we are to exercise.

But there was scant evidence to support those ideas. So, for the new study, which was published in April in the Journal of Behavioral Medicine, she and her colleague Ivo Vlaev, a professor of behavioral science at the University of Warwick in England, set out to find links, if any, between moving and meaning.

They began by turning to the large and ongoing Health and Retirement Study, which gathers longitudinal data about the lives, attitudes and activities of thousands of American adults aged 50 or older. It asks them at the start about their physical health, background, daily activities and mental health, including if they agree with statements like, “I have a sense of direction and purpose in life,” or “My daily activities often seem trivial and unimportant.” The study’s researchers then checked back after a few years to repeat the queries.

Then, Dr. Yemiscigil and Dr. Vlaev drew records for 14,159 of the participants. To enlarge and enrich their sample, they also gathered comparable data for another 4,041 men and women enrolled in a different study that asked similar questions about people’s physical activities and sense of purpose.

Finally, they collated and compared the results, determining, first, how much and how vigorously people moved, and also how strong their sense of purpose seemed to be. The researchers then assessed how those disparate aspects of people’s lives seemed to be related to one another over the years, and they found clear intersections. People who started off with active lives generally showed an increasing sense of purpose over the years, and those whose sense of purpose was sturdier in the beginning were the most physically active years later.

The associations were hardly outsize. Having a firm sense of purpose at one point in people’s lives was linked, later, with the equivalent of taking an extra weekly walk or two. But the associations were consistent and remained statistically significant, even when the researchers controlled for people’s weight, income, education, overall mental health and other factors.

“It was especially interesting to see these effects in older people,” Dr. Yemiscigil says, “since many older people report a decreasing sense of purpose in their lives, and they also typically have low rates of engagement in physical activity.”

This study was based, though, on people’s subjective estimates of their exercise and purposefulness, which could be unreliable. The findings are also associational, meaning they show links between having a sense of purpose at one point in your life and being active later, or vice versa, so do not prove one causes the other.

But Dr. Yemiscigil believes the associations are sturdy and rational. “People often report more self-efficacy” after they take up exercise, she says, which might prompt them to feel capable of setting new goals and developing a new or augmented purpose in life. And from the other side, “when you have goals and a sense of purpose, you probably want to be healthy and live long enough to fulfill them.” So, cue exercise, she says.

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Psychological Benefits of Exercise

We often hear about the physical benefits of exercise (e.g., increasing heart health), less often are the psychological benefits promoted. Yet, engaging in a moderate amount of physical activity will result in improved mood and emotional states. Exercise can promote psychological well-being as well as improve quality of life.

  The following are common psychological benefits gained through exercise.   

• Improved mood
• Reduced stress as well as an improved ability to cope with stress
• Improved self-esteem
• Pride in physical accomplishments
• Increased satisfaction with oneself
• Improved body image
• Increased feelings of energy
• Improved in confidence in your physical abilities
• Decreased symptoms associated with depression

As people experience these psychological benefits, it is likely that they also will be motivated to continue exercises so that they continue to receive these benefits.   How much exercise is needed to produce those effects?  

• Even a brief walk at low intensity can improve mood and increase energy. As little as 10 minutes of aerobic exercise can have a positive effect.
• For long-term benefits, you should exercise 3 times a week for 30 minutes per session at a moderate intensity.
• Programs longer than 10 weeks work best for reducing symptoms of depression

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The Mental Health Benefits of Physical Exercise

Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital.

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• Exercise and Mental Illness
• Benefits of Exercise

Types of Physical Exercise

Before you begin.

• Starting an Exercise Plan

Frequently Asked Questions

Physical exercise can play an important role in mental well-being and can even relieve symptoms of mental health conditions like depression and anxiety. While the physical health benefits of exercise are frequently discussed, the link between exercise and mental health is often overlooked. Studies suggest that physical exercise may help ward off mental health problems before they start. Research also shows exercise can improve the symptoms of many existing mental illnesses .

How Mental Health Benefits From Physical Exercise

Mental health professionals sometimes prescribe exercise as part of the treatment for specific mental illnesses. Some of the potential mental health effects of exercise include:

Anxiety and Stress

Exercise decreases sensitivity to the body's reaction to anxiety. Additionally, a regular exercise program can help ease symptoms of other common co-occurring conditions, such as ​ irritable bowel syndrome (IBS) .

Exercise helps promote the growth of new neurons in key areas of the brain, including the hippocampus. Some research suggests that this may play a role in relieving symptoms of some psychiatric conditions including depression and anxiety. Animal studies have found that increased neurogenesis may play a role in calming the brain during times of stress.

Attention-Deficit/Hyperactivity Disorder (ADHD)

Exercise may improve motor skills and executive function for children with ADHD . This seems to apply to both moderate and vigorous exercise, and exercising for a longer period of time may lead to better results.  Cardio seems to be particularly beneficial for children and adults with ADHD.

Light, moderate, and vigorous exercise have been shown to reduce the severity of depression . In fact, exercise may be as effective as other treatments for depression. It's possible that regular workouts reduce inflammation, which has a positive effect on people with this condition.

Panic Disorder

For people with panic disorder , exercise can be a proactive way to release pent-up tension and reduce feelings of fear and worry. Exercise may also decrease the intensity and frequency of panic attacks in some cases.

Post-Traumatic Stress Disorder (PTSD)

Physical activity may be beneficial for people with PTSD , especially those who have previously struggled with treatment and those with subthreshold PTSD . Exercise may also help PTSD symptoms like depression, anxiety, sleep issues , and cardiovascular problems.

How Exercise Promotes Positive Well-Being

Exercise can also be used to enhance well-being in people who already feel mentally healthy. Increased physical activity has been found to enhance mood, improve energy levels, and promote quality sleep.

Verywell / Brianna GIlmartin

There are several reasons why physical activity can be good for psychological well-being :

• Exercise decreases stress hormones . Exercise decreases stress hormones like cortisol . It also increases endorphins—your body's "feel-good" chemicals—giving your mood a natural boost.
• Physical activity distracts you from negative thoughts and emotions . Physical activity can take your mind off of your problems and either redirect it to the activity at hand or get you into a zen-like state .
• Exercise promotes confidence . Exercise can help you lose weight, tone your body, and maintain a healthy glow and a smile. You may feel a subtle but significant boost in your mood as your clothes look more flattering and you project an aura of increased strength.
• Exercise can be a good source of social support . The benefits of social support are well-documented, and many physical activities can be social activities as well. So whether you join an exercise class or you play softball in a league, exercising with others can give you a double dose of stress relief.
• Better physical health may mean better mental health . While stress can cause illness , illness can also cause stress. Improving your overall health and longevity with exercise can save you a great deal of stress in the short run (by strengthening your immunity to colds, the flu, and other minor illnesses) and the long run (by helping you stay healthier longer, and enjoy life more because of it).
• Exercise provides a buffer against stress . Physical activity may be linked to lower physiological reactivity toward stress. Simply put, those who get more exercise may become less affected by the stress they face. So, in addition to all the other benefits, exercise may supply some immunity toward future stress as well as a way to cope with current stress.

Fortunately, there are many types of exercise that can improve mental health. From weight lifting to running, it's important to find exercises that you enjoy doing. Here are some types of exercise that can be good for mental health.

Yoga can range from gentle to challenging. The most common form of yoga (hatha yoga) involves physical poses (known as asanas), controlled breathing, and periods of meditation .

Yoga is a low-risk method for healing the body and mind. Often the positive effects can be felt after just one class.

A 2018 study published in Complementary Therapies in Clinical Practice found that yoga can help:  

• Decrease physiological arousal
• Lower heart rate
• Lower blood pressure
• Improve respiration
• Reduce the stress response
• Reduce depression and anxiety
• Increase energy and feelings of well-being

Tai Chi is an ancient Chinese martial art that combines meditation and rhythmic breathing in a slow series of graceful body movements and poses (also called forms). Tai Chi has been shown to:

• Reduce stress
• Reduce anxiety
• Improve depressed mood
• Increase self-esteem

Aerobic Exercise

There is growing research evidence that regular aerobic exercise (such as running, cycling or swimming) is associated with better psychological health.

Although studies have focused on depression, panic disorder, and obsessive-compulsive disorder (OCD) , there's also some evidence to suggest a positive effect of exercise on social phobia .

Both single sessions and long-term programs of aerobic exercise have been shown to provide a positive benefit for psychological health.

Although as little as five to 10 minutes of aerobic exercise can help to improve your mood and reduce your anxiety, regular programs, lasting from 10 to 15 weeks, seem to improve one's overall mental state.

If you are just starting out with an exercise program, it's important to consult with your doctor to determine the best form of exercise and intensity level for your physical condition.

Your medical history, current medications , and diagnosed conditions can all play a role in your ability to exercise.

If you suspect you have a mental illness or you're being treated by a mental health professional, ask about how you can incorporate physical activity into your treatment.

A qualified mental health professional can make suggestions about the best strategies for treating your specific condition.

How to Start a Physical Exercise Plan

Once you have obtained your doctor’s approval and recommendations, you will want to decide on an exercise program that's right for you.

Do you want to take a class? Could it be helpful to hire a trainer at the gym? Do you prefer to go for a walk on your own time while listening to your favorite music? The key to sticking with a program is to find something that you enjoy doing.

When starting a new exercise plan, you may initially feel very motivated. This motivation to exercise can be extremely beneficial in helping you get started on your new exercise plan.

A 2017 study published in Maturitas found that between two and six hours of exercise each week is best for optimal mental health.

Here are a few tips to start and maintain your exercise plan:

• Don’t overdo it . Be careful not to push yourself to extremes in the beginning, as this can lead to physical injury. Remember that exercise can be fun and can help improve your mood and anxiety, but it should not be causing physical issues. Take it slow in the beginning and gradually increase your workouts over time.
• Make a commitment to your exercise plan . From stressed-out executives to frazzled stay-at-home parents, everyone is busy. Putting time aside to exercise means that you have made your health and well-being a top priority. It can take time before you notice improvements in your symptoms. For the best results, stay patient and consistent with your exercise program.
• Know that your motivation may change at different stages of your exercise plan . It is not uncommon for your initial enthusiasm to fade over time. It can help to change your routine a little or find new exercise options altogether. For example, if you're getting bored with the treadmill at the local gym, try walking locally or joining a hiking group. These alternative options can also have the added benefit of helping you socialize while you exercise.
• Keep experimenting . Experiment with different strategies to find what works best for you. If you struggle to stick with exercise first thing in the morning, try exercising in the afternoon. Or, if you discover that you dread hitting the gym, try exercising outside. Keep experimenting until you find something that you are likely to stick to.

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Physical exercise may lessen feelings of anxiety and improve your resiliency against stress . Exercise is associated with less reactivity in the sympathetic nervous system and hypothalamic-pituitary-adrenal (HPA) axis, both of which are associated with the fight-or-flight reaction . Regular physical activity may also have positive effects on the brain, like increased neurogenesis and improved neurotransmitter levels.

Aerobic (or cardio) exercise involves maintaining an increased heart rate and breathing rate for an extended period of time. This type of workout can offer immediate benefits for your mood, mental clarity, and ability to withstand stress.

You may feel an improved mood and euphoric feeling immediately after you exercise, especially if you’re engaging in moderate activity. You may also experience improved cognitive abilities, like memory, problem-solving skills, and decision-making ability, after just one session. Over time, these positive effects should continue to build, and you may notice improvements as soon as six weeks after starting regular exercise.

Mazyarkin Z, Peleg T, Golani I, Sharony L, Kremer I, Shamir A. Health benefits of a physical exercise program for inpatients with mental health; A pilot study . J Psychiatr Res . 2019;113:10-16. doi:10.1016/j.jpsychires.2019.03.002

Aylett E, Small N, Bower P. Exercise in the treatment of clinical anxiety in general practice - a systematic review and meta-analysis . BMC Health Serv Res . 2018;18(1):559. doi:10.1186/s12913-018-3313-5

Zhou C, Zhao E, Li Y, Jia Y, Li F. Exercise therapy of patients with irritable bowel syndrome: A systematic review of randomized controlled trials . Neurogastroenterol Motil . 2019;31(2):e13461. doi:10.1111/nmo.13461

Anderson E, Shivakumar G. Effects of exercise and physical activity on anxiety .  Front Psychiatry . 2013;4:27. doi:10.3389/fpsyt.2013.00027

Schoenfeld TJ, Rada P, Pieruzzini PR, Hsueh B, Gould E. Physical exercise prevents stress-induced activation of granule neurons and enhances local inhibitory mechanisms in the dentate gyrus .  J Neurosci . 2013;33(18):7770-7777. doi:10.1523/JNEUROSCI.5352-12.2013

Vysniauske R, Verburgh L, Oosterlaan J, Molendijk ML. The effects of physical exercise on functional outcomes in the treatment of ADHD: A meta-analysis . J Atten Disord . 2020;24(5):644-654. doi:10.1177/1087054715627489

Den Heijer AE, Groen Y, Tucha L, et al. Sweat it out? The effects of physical exercise on cognition and behavior in children and adults with ADHD: A systematic literature review . J Neural Transm (Vienna) . 2017;124(Suppl 1):3-26. doi:10.1007/s00702-016-1593-7

Helgadóttir B, Hallgren M, Ekblom Ö, Forsell Y. Training fast or slow? Exercise for depression: A randomized controlled trial . Prev Med . 2016;91:123-131. doi:10.1016/j.ypmed.2016.08.011

Paolucci EM, Loukov K, Bowdish DME, Heisz JJ. Exercise reduces depression and inflammation but intensity matters . Biol Psychol . 2018;133:79-84. doi:10.1016/j.biopsycho.2018.01.015

Mikkelsen K, Stojanovska L, Polenakovic M, Bosevski M, Apostolopoulos V. Exercise and mental health .  Maturitas . 2017;106:48-56. doi:10.1016/j.maturitas.2017.09.003

Oppizzi LM, Umberger R. The effect of physical activity on PTSD . Issues Ment Health Nurs . 2018;39(2):179-187. doi:10.1080/01612840.2017.1391903

Budde H, Machado S, Ribeiro P, Wegner M. The cortisol response to exercise in young adults . Front Behav Neurosci . 2015;9:13. doi:10.3389/fnbeh.2015.00013

Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance . Prog Cardiovasc Dis . 2014;56(4):441-7. doi:10.1016/j.pcad.2013.09.012

American Psychological Association.  Manage stress: Strengthen your support network . Updated October 2019.

Childs E, De wit H. Regular exercise is associated with emotional resilience to acute stress in healthy adults . Front Physiol . 2014;5:161. doi:10.3389/fphys.2014.00161

Domingues RB. Modern postural yoga as a mental health promoting tool: A systematic review .  Complement Ther Clin Pract . 2018;31:248-255. doi:10.1016/j.ctcp.2018.03.002

Abbott R, Lavretsky H. Tai Chi and Qigong for the treatment and prevention of mental disorders . Psychiatr Clin North Am . 2013;36(1):109-19. doi:10.1016/j.psc.2013.01.011

Basso JC, Suzuki WA. The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways: A review . BPL . 2017;2(2):127-152. doi:10.3233/BPL-160040

Goldin P, Ziv M, Jazaieri H, Hahn K, Gross JJ. MBSR vs aerobic exercise in social anxiety: fMRI of emotion regulation of negative self-beliefs . Soc Cogn Affect Neurosci . 2013;8(1):65-72. doi:10.1093/scan/nss054

Greer TL, Trombello JM, Rethorst CD, et al. Improvements in psychosocial functioning and health-related quality of life following exercise augmentation in patients with treatment response but non-remitted major depressive disorder: Results from the TREAD study . Depress Anxiety . 2016;33(9):870-881. doi:10.1002/da.22521

Bourne, EJ. The Anxiety and Phobia Workbook . 5th ed. Oakland, CA: New Harbinger, 2011.

By Katharina Star, PhD Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. 

Physical Activity Is Good for the Mind and the Body

Health and Well-Being Matter is the monthly blog of the Director of the Office of Disease Prevention and Health Promotion.

Everyone has their own way to “recharge” their sense of well-being — something that makes them feel good physically, emotionally, and spiritually even if they aren’t consciously aware of it. Personally, I know that few things can improve my day as quickly as a walk around the block or even just getting up from my desk and doing some push-ups. A hike through the woods is ideal when I can make it happen. But that’s me. It’s not simply that I enjoy these activities but also that they literally make me feel better and clear my mind.

Mental health and physical health are closely connected. No kidding — what’s good for the body is often good for the mind. Knowing what you can do physically that has this effect for you will change your day and your life.

Physical activity has many well-established mental health benefits. These are published in the Physical Activity Guidelines for Americans and include improved brain health and cognitive function (the ability to think, if you will), a reduced risk of anxiety and depression, and improved sleep and overall quality of life. Although not a cure-all, increasing physical activity directly contributes to improved mental health and better overall health and well-being.

Learning how to routinely manage stress and getting screened for depression are simply good prevention practices. Awareness is especially critical at this time of year when disruptions to healthy habits and choices can be more likely and more jarring. Shorter days and colder temperatures have a way of interrupting routines — as do the holidays, with both their joys and their stresses. When the plentiful sunshine and clear skies of temperate months give way to unpredictable weather, less daylight, and festive gatherings, it may happen unconsciously or seem natural to be distracted from being as physically active. However, that tendency is precisely why it’s so important that we are ever more mindful of our physical and emotional health — and how we can maintain both — during this time of year.

Roughly half of all people in the United States will be diagnosed with a mental health disorder at some point in their lifetime, with anxiety and anxiety disorders being the most common. Major depression, another of the most common mental health disorders, is also a leading cause of disability for middle-aged adults. Compounding all of this, mental health disorders like depression and anxiety can affect people’s ability to take part in health-promoting behaviors, including physical activity. In addition, physical health problems can contribute to mental health problems and make it harder for people to get treatment for mental health disorders.

The COVID-19 pandemic has brought the need to take care of our physical and emotional health to light even more so these past 2 years. Recently, the U.S. Surgeon General highlighted how the pandemic has exacerbated the mental health crisis in youth .

The good news is that even small amounts of physical activity can immediately reduce symptoms of anxiety in adults and older adults. Depression has also shown to be responsive to physical activity. Research suggests that increased physical activity, of any kind, can improve depression symptoms experienced by people across the lifespan. Engaging in regular physical activity has also been shown to reduce the risk of developing depression in children and adults.

Though the seasons and our life circumstances may change, our basic needs do not. Just as we shift from shorts to coats or fresh summer fruits and vegetables to heartier fall food choices, so too must we shift our seasonal approach to how we stay physically active. Some of that is simply adapting to conditions: bundling up for a walk, wearing the appropriate shoes, or playing in the snow with the kids instead of playing soccer in the grass.

Sometimes there’s a bit more creativity involved. Often this means finding ways to simplify activity or make it more accessible. For example, it may not be possible to get to the gym or even take a walk due to weather or any number of reasons. In those instances, other options include adding new types of movement — such as impromptu dance parties at home — or doing a few household chores (yes, it all counts as physical activity).

During the COVID-19 pandemic, I built a makeshift gym in my garage as an alternative to driving back and forth to the gym several miles from home. That has not only saved me time and money but also afforded me the opportunity to get 15 to 45 minutes of muscle-strengthening physical activity in at odd times of the day.

For more ideas on how to get active — on any day — or for help finding the motivation to get started, check out this Move Your Way® video .

The point to remember is that no matter the approach, the Physical Activity Guidelines recommend that adults get at least 150 minutes of moderate-intensity aerobic activity (anything that gets your heart beating faster) each week and at least 2 days per week of muscle-strengthening activity (anything that makes your muscles work harder than usual). Youth need 60 minutes or more of physical activity each day. Preschool-aged children ages 3 to 5 years need to be active throughout the day — with adult caregivers encouraging active play — to enhance growth and development. Striving toward these goals and then continuing to get physical activity, in some shape or form, contributes to better health outcomes both immediately and over the long term.

For youth, sports offer additional avenues to more physical activity and improved mental health. Youth who participate in sports may enjoy psychosocial health benefits beyond the benefits they gain from other forms of leisure-time physical activity. Psychological health benefits include higher levels of perceived competence, confidence, and self-esteem — not to mention the benefits of team building, leadership, and resilience, which are important skills to apply on the field and throughout life. Research has also shown that youth sports participants have a reduced risk of suicide and suicidal thoughts and tendencies. Additionally, team sports participation during adolescence may lead to better mental health outcomes in adulthood (e.g., less anxiety and depression) for people exposed to adverse childhood experiences. In addition to the physical and mental health benefits, sports can be just plain fun.

Physical activity’s implications for significant positive effects on mental health and social well-being are enormous, impacting every facet of life. In fact, because of this national imperative, the presidential executive order that re-established the President’s Council on Sports, Fitness & Nutrition explicitly seeks to “expand national awareness of the importance of mental health as it pertains to physical fitness and nutrition.” While physical activity is not a substitute for mental health treatment when needed and it’s not the answer to certain mental health challenges, it does play a significant role in our emotional and cognitive well-being.

No matter how we choose to be active during the holiday season — or any season — every effort to move counts toward achieving recommended physical activity goals and will have positive impacts on both the mind and the body. Along with preventing diabetes, high blood pressure, obesity, and the additional risks associated with these comorbidities, physical activity’s positive effect on mental health is yet another important reason to be active and Move Your Way .

As for me… I think it’s time for a walk. Happy and healthy holidays, everyone!

Yours in health, Paul

Paul Reed, MD Rear Admiral, U.S. Public Health Service Deputy Assistant Secretary for Health Director, Office of Disease Prevention and Health Promotion

The Office of Disease Prevention and Health Promotion (ODPHP) cannot attest to the accuracy of a non-federal website.

Linking to a non-federal website does not constitute an endorsement by ODPHP or any of its employees of the sponsors or the information and products presented on the website.

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Essay Paper on The Psychological Benefits of Exercise

Numerous studies show that people who exercise live longer, have healthier bodies, and are in a more positive psychological state than those who don’t.

Exercise may offer substantial potential alone or as an adjunct in improving the mental well being of many individuals. There are five important benefits that are associated with the potential use of exercise in such a role. First, exercise is cheap. Second, exercise carries negligible deleterious side effects. Third, exercise can be self-sustaining in that the individual can maintain it once the basic skills have been learnt. In some countries, the evidence for exercise and mental health has already been accepted and formalized into delivery systems. In Belgium, for instance, psychomotor therapy to treat depression and anxiety is now established in the health system.

For the vast majority of the public who are the likely targets of exercise -based interventions in health care, the positive relationships seem to hold firm, particularly with increasing age. Those who are involved in sport or exercise generally have a higher level of physical self-perceptions, including physical self-worth and body image and there is a tendency for them also to have higher self-esteem than their age-group peers.

Exercise is an excellent aid in managing depression. Even though exercise is often prescribed as a form of stress management today, it is clear that too much exercise can be detrimental. A moderate amount of exercise usually energizes you. Intense and extended exercise does not increase energy, at least not right afterwards. It uses up your energy and leaves you feeling exhausted. An example of excessive exercise comes from the overtraining of athletes, which can result not only in various physical disabilities but in pervasive fatigue and mood disorders. Being able to decide what is enough exercise, not too little or too much, is a key to coping with stress. What is appropriate is specific to you and depends on your goals and energy level.

The fact that physical activity creates feelings of pleasure makes sense when you realize that energy increases with exercise, especially moderate exercise. Energy feels good, and exercise is one of the most reliable producers of this pleasurable feeling. Exercise is also pleasurable because it reduces tension and anxiety. Enjoyable exercise experiences help you feel better about yourself in many different ways. Being fit contributes to your emotional wellness and ability to cope with stress. It also increases your mental vitality as well as your physical stamina to better meet life’s challenges.

Negative moods usually involve low energy, or too much tension for the energy available. When your energy is low, you are too tired to exercise. It doesn’t matter that exercise will relieve your tiredness and ultimately give you more energy.It is sometimes necessary to make the cognitive connection between exercise and elevated mood in order to motivate yourself to begin exercising. Still another way that exercise yields pleasure, but that most people do not think about, has to do with stress management. If we can control the negative effects of stress, we will feel pleasure. A sizable scientific literature shows that exercise seems to inoculate us against stress.

Even a moderate amount of physical activity, such as a daily dose of 30 minutes of brisk walking or 15 minutes of running, will help keep you well. More vigorous pursuits (including both endurance and strength-enhancing endeavors) result in greater health benefits. From the majority of studies that have been done on exercise and self-esteem, it appears that people rate themselves more positively when they exercise. Related to self-esteem is something called self-efficacy, or the belief that you can be successful at any particular task. Exercise strengthens self-efficacy, especially in relation to physical capabilities. Psychological well-being is still another characteristic that is strengthened by exercise…

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How Exercise Can Benefit Our Mental Health

The mood-boosting effects of regular exercise..

Posted November 8, 2022 | Reviewed by Michelle Quirk

• What Is Depression?
• Find a therapist to overcome depression
• Exercise is good for your overall health.
• Exercise can positively affect your mood.
• Exercise is a natural antidepressant.

Exercise not only changes your body, it changes your mind, your attitude and your mood. —Unknown

The unknown author of the quote clearly knew what he/she was talking about. Last week, Newswire posted an article citing the results of a study conducted at the Royal College of Surgeons in Dublin and published in Psychosomatic Medicine .

Study of Patients With Heart Disease and Depression

The study investigated three treatment options for patients with heart disease who suffered from depression . The options included psychotherapy , antidepressants , exercise, and combined psychotherapy, and medication . The lead author, Dr. Frank Doyle, concluded, “exercise is likely to be the best treatment for depression following coronary artery disease. Our findings further highlight the clinical importance of exercise as a treatment as we see that it improves not only depression, but also other important aspects of heart disease, such as lowering blood pressure and cholesterol, in these patients."

As a psychiatrist who treats many patients with co-existing physical and mental health issues, I recommend regular exercise as part of a multi-faceted approach to treating depression and anxiety . Not only good for weight control, management of sleep issues, and a host of physical disorders, it is also good for your brain—the computer in your head where psychiatric symptoms arise. I not only recommend this, but I practice what I preach, and was one of many who purchased a Peloton at the onset of the pandemic. Unlike those who now use it as an expensive clothes hanger, I continue to use mine regularly.

According to the World Health Organization, the global prevalence of anxiety and depression increased by 25 percent during the first year of the COVID-19 pandemic. In the United States, 40 million adults suffer from anxiety disorders. Earlier this month, the U.S. Preventive Services Task Force recommended anxiety screening for adults under the age of 65. The draft recommendations are designed to help primary care clinicians identify early signs of anxiety during routine care.

How Exercise Treats Depression and Anxiety

How does exercise treat depression and anxiety? In my review of multiple clinical studies, exercise treats depression and anxiety in the following ways:

• Psychosocial and cognitive factors: Using data from individual physical therapy aerobic exercise regimens for up to 10 weeks, investigators discovered exercise can increase your sense of self-worth , self-confidence , sleep quality, and life satisfaction. Some studies documented that during exercise interventions, you may seek social support, which reduces loneliness . Based on psychological and social benefits, group exercise may be more effective than individual exercise.
• Anti-inflammatory factors: It is well known that inflammation is involved in the development of depression. Stress can cause your brain to release chemicals that lead to the experience of depression and/or anxiety. In a 12-week study of depressed elderly patients, aquatic exercise decreased depression and anxiety as well as inflammation.
• Brain growth: The anti-depressant effects of exercise are associated with neurogenesis—the process by which your brain increases the number of brain cells. In addition, exercise is positively associated with increased neuroplasticity—the ability of the brain to form new connections and pathways and change how its circuits are wired.
• Release of natural chemicals that make you feel good: Endorphins, natural cannabis-like brain chemicals, are increased during vigorous exercise. This likely explains the well-known, “runner's high.”
• Decrease in stress hormones : Cortisol is one of your body’s stress hormones, released as part of the fight-or-flight reflex. It shuts down less-critical functions like reproduction and immunity to focus on fighting a perceived threat. This would be very helpful if you were being held at knifepoint. However, it is less than ideal when living in our modern world where stress is everywhere. Too much cortisol for too long can have serious, negative effects. Increased cortisol leads to tissue breakdown, reduced protein production, and conversion of protein into glucose, which can decrease your muscle content and increase abdominal fat. It also suppresses levels of growth hormone and sex hormones, which can reduce your libido and fertility. It lessens your body’s use of glucose and increases blood levels, potentially predisposing you to diabetes. It can also lead to calcium reabsorption, increasing your risk of osteoporosis. Exercise is perceived by the body as a form of stress, and initially stimulates the release of cortisol. However, the more your fitness improves, the better your body becomes at dealing with physical stress. This means less cortisol will be released during exercise and, more importantly, in response to emotional or psychological stressors.
• Distraction: When you engage in strenuous exercise, it takes your mind off the things that are troubling you. You can take a break from a cycle of negative thoughts that feed depression and anxiety.

OK, so the thought of jumping on a spin bike or going for a run is not your idea of a good time, especially if you feel depressed. But exercise may include a wide range of activities that can increase your heart rate. Gardening, washing your car, or cleaning your house can all be counted as exercise. Any physical activity that gets you off the couch can improve your mood. Even better, all your exercise does not have to be done in one session. Most experts recommend 30 minutes of vigorous exercise five times per week for maximum benefit. You could split this into two 15-minute sessions or even three 10-minute sessions per day. When it is broken down that way, it doesn’t seem too overwhelming, does it?

According to a study published in the International Journal of Environmental Research and Public Health, 11.4 suicides occur for every 100,000 individuals worldwide accounting for 804,000 deaths. Available data indicate the number of suicides continues to rise rapidly in young people. The investigators wondered if physical activity could be a protective factor against suicidal thoughts in different populations. They conducted a systemic review that documented individuals with high levels of physical activity had lower suicidal ideation than those with low levels of activity.

A study published in the British Journal of Sports Medicine found that exercise was equivalent to antidepressants in effectively treating mild to moderate depression. Interestingly, adding an antidepressant to an exercise regimen did not increase the effectiveness of the medication. In the population studied, exercise used alone as treatment worked just as well as medication.

This in no way dismisses the need and usefulness of antidepressant medication, which for many can be lifesaving. However, for those who would prefer to avoid medication and are suffering mild to moderate symptoms, a regular exercise program can be part of an overall healthy approach to treating common psychiatric symptoms such as depression and anxiety. Along with diet , limited alcohol , quality sleep, and social interaction, exercise can positively change the health of your body and your mind.

https://journals.lww.com/psychosomaticmedicine/pages/default.aspx

J. Environ. Res. Public Health 2022, 19,

Br J Sports Med. Published online on September 16, 2022. doi:10.1136/

Susan Trachman, M.D., is an associate professor at George Washington University and assistant professor at Virginia Commonwealth. She is a board-certified psychiatrist in adult and forensic psychiatry.

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Essay on Benefits of Physical Exercise

Students are often asked to write an essay on Benefits of Physical Exercise in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Benefits of Physical Exercise

Introduction.

Physical exercise is a crucial part of a healthy lifestyle. It involves activities that maintain physical fitness and overall health.

Boosts Energy

Exercise improves muscle strength and boosts endurance, helping your body to work more efficiently.

Improves Mood

Physical activity stimulates various brain chemicals, making you feel happier and more relaxed.

Combats Diseases

Regular exercise helps prevent or manage health problems like heart diseases, high blood pressure, and diabetes.

Enhances Sleep

A good workout can help you get better sleep, improving overall wellness.

In conclusion, physical exercise offers numerous benefits that contribute to a healthier, happier life.

250 Words Essay on Benefits of Physical Exercise

Physical exercise, often overlooked in the hustle and bustle of modern life, is a fundamental pillar of holistic health. It transcends mere physical well-being, offering a plethora of benefits that encompass mental, emotional, and social spheres.

Physical Health Enhancement

Regular physical exercise strengthens the heart and lungs, enhancing cardiovascular endurance and reducing the risk of heart disease and stroke. It also promotes musculoskeletal health, improving strength, flexibility, and coordination. Regular exercise can help maintain a healthy weight, reducing the risk of obesity and associated diseases.

Mental Health Improvement

Exercise is a natural antidote to stress, anxiety, and depression. It stimulates the release of endorphins, serotonin, and dopamine, neurotransmitters that foster feelings of happiness and tranquility. Furthermore, it enhances cognitive function, memory, and attention span, providing a robust defense against cognitive decline and neurodegenerative diseases.

Social Benefits

Physical exercise often involves interaction with others, which can foster a sense of community and belonging. It can also boost self-esteem and confidence, enhancing one’s social skills and relationships.

In conclusion, the benefits of physical exercise are manifold and extend beyond the physical realm. It is an essential component of a balanced lifestyle, promoting overall well-being and longevity. As such, it is a worthwhile investment for every individual, regardless of age or fitness level.

500 Words Essay on Benefits of Physical Exercise

Physical exercise, an essential part of a healthy lifestyle, offers a wide array of benefits. It not only fosters physical well-being, but also contributes significantly to mental and emotional health. This essay explores the multitude of advantages provided by regular physical exercise.

Physical Health Benefits

Physical exercise plays a pivotal role in maintaining optimal health. It strengthens the cardiovascular system, reducing the risk of heart disease, hypertension, and stroke. Regular physical activity can also help manage weight and combat obesity by increasing metabolic rate and burning calories.

Exercise also contributes to bone health. Weight-bearing exercises such as walking and weight lifting can slow bone density loss, reducing the risk of osteoporosis. Furthermore, physical activity enhances muscle strength and flexibility, which can improve balance and coordination, thereby preventing falls and related injuries.

Mental Health Benefits

Physical exercise is not just about the body; it also has profound effects on the mind. Regular physical activity can boost mood and alleviate symptoms of depression and anxiety. This is because exercise stimulates the release of endorphins, chemicals in the brain that act as natural mood elevators.

Exercise also promotes better sleep, a crucial factor for mental health. It helps regulate the body’s sleep-wake cycle, leading to improved sleep quality. Furthermore, physical activity can enhance cognitive function. Studies suggest that exercise, especially aerobic exercise, can boost memory and thinking skills, potentially delaying the onset of cognitive decline associated with aging.

Social and Emotional Benefits

Physical exercise can also provide social and emotional benefits. Participating in group activities such as team sports, group fitness classes, or walking groups can foster a sense of community and belonging, enhancing social well-being. Regular exercise can also boost self-esteem and self-confidence, as achieving fitness goals and seeing physical improvements can be empowering.

In conclusion, physical exercise offers an abundance of benefits spanning physical, mental, and emotional health. Regular physical activity is a powerful tool for enhancing overall well-being and quality of life. It is a cost-effective, accessible means of health promotion and disease prevention, making it an invaluable component of a healthy lifestyle. College students, in particular, can benefit from incorporating regular physical exercise into their routine, as it can help manage the stresses of academic life and foster a sense of community.

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The Benefits of Physical Activity Essay

Introduction, advantages of exercise, works cited.

College students often face myriad challenges in their studies such as drug abuse, obesity, terminal diseases and psychological problems. Students with health complications are disadvantaged in academic activities. Most students often seek medical treatment for physical and psychological problems. However, most of them are oblivious of the fact that they can avoid many health complications by performing regular exercises (Hardman and Stensel 12-13).

Although students engage in various activities such as watching movies, reading novels, shopping and interacting with each other, most of them disregard physical activity as form of leisure. Therefore, students who dislike physical activities such as games and sports should change their attitude because they risk having physical and psychological challenges including poor academic performance. This essay discusses the benefits of conducting physical exercises.

Medical research indicates that physical exercise has the following benefits to the wellbeing of an individual. Many college students are grappling with the challenge of being overweight because they have poor diets. Although there are various approaches of dealing with obesity, conducting regular bodily exercise is arguably the best solution to this challenge. Physical activities facilitate the burning of extra body fats, which accumulate in the body overtime. Therefore, regular engagement in physical activities is the most sustainable way of managing weight loss. Although losing weight is as difficult as paying debts it can be overcome through dedication and consistent exercises (Ginis and Petruzzello 72-73).

Most heart complications can be avoided or retracted by regular exercise because the heart is one of the body organs that need to be active to function efficiently. Physical activities can repair impaired blood vessels by eliminating bad fats that clog them. Exercise also relaxes arteries; hence, making the heart to function properly (Hardman and Stensel 23-24). Moreover, simple activities such as walking, running, jogging and swimming can prevent or mitigate hypertension.

Intensive academic tasks often fatigue many college students. Prolonged fatigue leads to lack of concentration in class and depression. Although many people often use tranquilizers to alleviate fatigue, they only feel better for a short duration. Interestingly, body exercise is the best therapy for fatigue and depression because it relaxes the brain and boosts self-esteem (Ginis and Petruzzello 57-65).

Respiratory complications such as common colds and asthma can be mitigated by engaging in activities that generate body heat. When the body is warm, the respiratory tract functions well. Moreover, exercise boosts body immunity for several minutes. Health specialists often propose swimming as one of the most viable exercises for asthmatic individuals.

Diabetes is one of the complicated diseases that is increasingly affecting the youth since most of them have adopted sedentary lifestyles. Activity lessens cholesterol and insulin as well as weight loss, which can enable diabetics to avoid further complications such as circulatory disorders.

“Research findings by Seattle Cancer Research Centre shows that approximately 35 percent of cancer deaths are linked to overweight inactivity” (Marcus 15). Exercise facilitates digestion and elimination of toxic substances from the body, which can trigger irregular growth of cells. In addition, “high concentrations of oestrogen hormones that often trigger breast malignancy among women can be eliminated easily through physical activity” (Marcus 89).

Many people use beauty-enhancing products to make them look young and beautiful, but such products are prepared using lethal chemicals that can cause side effects such as skin disorders. Exercise is a good alternative to be young and beautiful; for example, young overweight individuals can easily be mistaken to be adults. Exercise facilitates transmission of blood in the body and mitigates the danger of stroke.

Research findings reveal that active individuals are 27 percent less likely to suffer from stroke compared to the sedentary people (Hardman and Stensel 89-90). Moreover, the brain works better when it receives constant flow of oxygenated blood and this process can be enhanced by exercise. “A research finding by the University of Illinois showed that activity stimulates the growth of nerve cells in the memory component of the brain” (Hardman and Stensel 35).

Medical studies reveal that active individuals experience good sex life because they have better blood transmission, which enhances libido and performance of their sexual organs. Furthermore, the relaxing effect of exercise on the brain facilitates sexual activity. Conversely, since the brain influences sexual activity, depressed people do not enjoy sex. “The American Council of Exercise points out that a physically active individual has natural Viagra” (Marcus 68). Last, sleeping can be enhanced by activity because it alleviates headaches, stress and insomnia. Exercise also helps in activating endorphins, which alleviate pain, and improve emotional health in the body.

This essay has revealed the benefits of engaging in activity. Therefore, it is evident that majority of health complications can be evaded through regular activity. Consequently, people should drastically change their attitude towards bodily activities because they are beneficial to their mental and physical well-being. People should be more creative to make bodily activities interesting. Therefore, it can be concluded that activity provides good therapy to the human body.

Ginis, Kathleen and Steven Petruzzello. The Psychology of Exercise: Integrating Theory and Practice. New York: Holcomb Hathaway, 2010. Print.

Hardman, Adrianne and David Stensel. Physical Activity and Health: The Evidence Explained. New York: Routledge, 2009. Print.

Marcus, Bess. Motivating People to Be Physically Active. New York: Human Kinetics, 2008. Print.

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Importance of Exercise Essay

500 words essay on exercise essay.

Exercise is basically any physical activity that we perform on a repetitive basis for relaxing our body and taking away all the mental stress. It is important to do regular exercise. When you do this on a daily basis, you become fit both physically and mentally. Moreover, not exercising daily can make a person susceptible to different diseases. Thus, just like eating food daily, we must also exercise daily. The importance of exercise essay will throw more light on it.

Importance of Exercise

Exercising is most essential for proper health and fitness. Moreover, it is essential for every sphere of life. Especially today’s youth need to exercise more than ever. It is because the junk food they consume every day can hamper their quality of life.

If you are not healthy, you cannot lead a happy life and won’t be able to contribute to the expansion of society. Thus, one needs to exercise to beat all these problems. But, it is not just about the youth but also about every member of the society.

These days, physical activities take places in colleges more than often. The professionals are called to the campus for organizing physical exercises. Thus, it is a great opportunity for everyone who wishes to do it.

Just like exercise is important for college kids, it is also essential for office workers. The desk job requires the person to sit at the desk for long hours without breaks. This gives rise to a very unhealthy lifestyle.

They get a limited amount of exercise as they just sit all day then come back home and sleep. Therefore, it is essential to exercise to adopt a healthy lifestyle that can also prevent any damaging diseases .

Benefits of Exercise

Exercise has a lot of benefits in today’s world. First of all, it helps in maintaining your weight. Moreover, it also helps you reduce weight if you are overweight. It is because you burn calories when you exercise.

Further, it helps in developing your muscles. Thus, the rate of your body will increases which helps to burn calories. Moreover, it also helps in improving the oxygen level and blood flow of the body.

When you exercise daily, your brain cells will release frequently. This helps in producing cells in the hippocampus. Moreover, it is the part of the brain which helps to learn and control memory.

The concentration level in your body will improve which will ultimately lower the danger of disease like Alzheimer’s. In addition, you can also reduce the strain on your heart through exercise. Finally, it controls the blood sugar levels of your body so it helps to prevent or delay diabetes.

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Conclusion of Importance of Exercise Essay

In order to live life healthily, it is essential to exercise for mental and physical development. Thus, exercise is important for the overall growth of a person. It is essential to maintain a balance between work, rest and activities. So, make sure to exercise daily.

FAQ of Importance of Exercise Essay

Question 1: What is the importance of exercise?

Answer 1: Exercise helps people lose weight and lower the risk of some diseases. When you exercise daily, you lower the risk of developing some diseases like obesity, type 2 diabetes, high blood pressure and more. It also helps to keep your body at a healthy weight.

Question 2: Why is exercising important for students?

Answer 2: Exercising is important for students because it helps students to enhance their cardiorespiratory fitness and build strong bones and muscles. In addition, it also controls weight and reduces the symptoms of anxiety and depression. Further, it can also reduce the risk of health conditions like heart diseases and more.

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Psychological Benefits of Exercise Bibliography 8 Pages 2109 Words

             The physical benefits of exercise has been the main motivating factor for many people who adopt a regular physical fitness program. Physicians have long known the benefits of regular exercise and a healthy diet, although weight loss or weight management has been a major influence for people who begin a regular exercise program. Many more people, however, are directed by their own physician to become physically active or risk disease and/or possibly death. Regular physical exercise has proven beneficial to cardiovascular health by controlling diabetes, slowing the progression of osteoporosis, lowering high blood pressure, improving cholesterol levels, as well as decreasing the chances of contracting cold's and flu. While these factors alone are sufficient reasons for a life-long commitment to physical exercise, further developments have been realized in the psychological benefits of exercise. Could exercise possibly have an effect on emotional health and if so what are they? Research has shown that regular exercise provides psychological benefits, which include positive effects on memory and thinking, anxiety and depression, overall emotional well-being, creativity and imagination, and improved mental vigor.              Probably the most known benefit of exercise to the human body is the improvements of cardiovascular health. The heart is a muscle that becomes stronger and larger with exercise, enabling it to pump blood through the body more efficiently. Exercise has also been shown to cause the development of new blood vessels in the heart and enlarges the arteries that supply              blood to the heart (Landry 1). A healthy diet and regular exercise can also improve cholesterol levels:              People who maintain an active lifestyle have a 45% lower risk of developing coronary heart disease than do sedentary people. A recent study reported that moderate dietary              changes improve cholesterol levels and so lower the risk for coronary artery disease ...

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