The latest scientific research points to moderate levels of exercise being a ‘miracle drug’, not just for physical health but for mental health, too. Interestingly, studies monitoring people over time show that those with lower fitness levels experience higher levels of depression and anxiety.


Recently, the World Health Organisation (WHO) updated its global physical activity guidelines. In brief, any form of movement is better than nothing – logically, the most sedentary among us have the most to gain. These guidelines recommend that all adults should be aiming to do 150-300 minutes of moderate intensity or 75-150 minutes of vigorous intensity aerobic exercise every week, or an equivalent combination of the two.

In particular, there has been a growing nationwide narrative on how integral exercise was for maintaining mental health during the coronavirus pandemic.

Discover more of our fitness guides, from how to workout at home and what to eat before you exercise, to our review of the best fitness trackers. Plus, find out how to increase your serotonin.

6 ways that exercise benefits your mental health

1. Self-esteem

Physical activity boosts self-esteem, especially if you're acquiring new personal skills (‘self-mastery’). This has consistently been fed back from questionnaire data and exercise can be a great distraction technique after a day of back-to-back virtual meetings at work.

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2. Stress management

Within the last decade, there has been greater societal awareness of ‘mindfulness’, encouraging our full presence within the moment, which in turn enables us to make detached observations about our environment. These mindful movement techniques can be cultivated through exercises such as yoga and walking, and can help you reduce stress and manage difficult situations in a more productive way.

Woman practicing yoga at home on a blue yoga mat

3. Sleep

Professional sporting outfits understand how poor sleep impacts performance and recovery, but it also has an impact on your mental health. Luckily, exercising can help you sleep better. Studies show how different forms of exercise can improve sleep efficiency (the percentage of time spent asleep while in bed) – just make sure you avoid intense exercise close to bedtime.

4. Cognition

Exercise can improve your working memory and ‘higher-order’ (executive) cognitive functions – a key modifiable lifestyle risk factor reducing the chances of dementia. Obviously, we can’t change our genetic risks, but there’s still a lot we can do to prevent this neurodegenerative illness. More scientific information on modifiable lifestyle risk factors in dementia can be accessed through Prof Gill Livingston's study.

5. Depression

Exercise can be a potentially powerful antidepressant, regardless of depression intensity. It's been shown to work well for older adults doing group exercises, reinforcing the benefits of socialising as we age.

Unfortunately, depression can directly impact motivation and energy levels, so exercise may not be a go-to strategy for all. Also, non-regular exercisers and those with physical health conditions may require medical clearance to ensure their safety.

6. Brain biology booster

The role of exercise on brain mechanics and mental illness remains an enigma, although researchers have identified some of these key mechanisms. For example, exercise enhances key brain connections, signalling pathways and blood flow patterns. Also, it can reduce inflammation and rejuvenate brain cells (neurogenesis) and hormones.

Exercise for boosting brain power

Everything in moderation

In the wise words of Hippocrates: ‘Everything in excess is opposed to nature’. In rare circumstances, exercise can slowly transform from a healthy, recreational hobby to that of a compulsive, behavioural addiction. Those affected may express severe guilt when not exercising and forgo food or social events to train. Exercise addiction tends to be particularly problematic in those experiencing eating disorders, making their illness harder to treat.

You can learn more about this issue through BEAT charity resources and anyone can access help through their local GP service.

Exercise as a key lifestyle factor plays an important role in optimising our mental health. Public health messaging on this topic needs to be balanced to ensure that it can be safe, accessible and appealing to all.

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Dr Amit D Mistry is a consultant sports psychiatrist, author and mental health advisor to Oxford University Sport. He is a frontline NHS clinician working in eating disorders. You can follow him on @DrAMistryPsych.
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