Top 10 Mental Health Benefits of Exercise
#1: Reduces Stress
Exercise increases concentrations of norepinephrine, which
- Moderates the brain's response to stress
- Boosts the body's ability to deal with existing physical symptoms that stress and worrying creates
#2: Alleviates Depression
Exercise releases endorphins, which create feelings of happiness and euphoria:
- Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication.
- Endorphins promote neural growth, reduced inflammation, feelings of calmness, and wellbeing.
#3: Alleviates Anxiety
Exercise is a natural and effective antianxiety treatment (as for depression, endorphins also help reduce anxiety):
- It relieves tension and stress.
- It boosts physical and mental energy.
- It enhances wellbeing.
#4: Reduces Symptoms of Attention Deficit Hyperactivity Disorder (ADHD)
Exercise boosts the brain's norepinephrine, dopamine, and serotonin levels—all of which affect focus and attention—thus improving concentration, motivation, memory, and mood. Exercise works in much the same way as medication prescribed to treat attention-deficit hyperactivity disorder (ADHD).
#5: Reduces Symptoms of Post-Traumatic Stress Disorder (PTSD)
The body focus required during exercise can help the nervous system become "unstuck" and begin to move out of the immobilization stress response. Exercises that involve cross movement and engage both arms and legs are the best choices.
#6: Shapes Memory and Brainpower
- Exercise stimulates the growth of new brain cells (neurogenesis) and helps prevent age-related decline.
- It increases levels of a brain-derived protein (BDNF), which helps with decision-making, higher thinking, and learning.
- It also increases production of cells in the hippocampus.
#7: Supports Higher Self-Esteem
Investment in your mind, body, and soul fosters a
- Sense of self-worth
- Sense of empowerment
- Positive self-image
- Sense of achievement
#8: Improves Sleep
Short bursts of exercise can help regulate your sleep patterns. Exercise raises the body's core temperature. The return to normal temperature post-exercise signals the body that it's time to sleep.
#9: Increases Energy and Productivity
Research shows that regular exercise boosts energy level and increases work productivity.
#10: Fosters Stronger Resilience
- Exercise boosts the immune system and reduces the impact of stress. This provides a healthy coping mechanism for mental or emotional life challenges.
- Dopamine is the brain's "reward chemical," released in response to any form of pleasure.
- This dopamine release effectively distracts drug and alcohol addicts, making them deprioritize cravings (at least short-term).
How much exercise do I need?
It is recommended that you aim for 30 minutes of moderate exercise, five times a week (shorter sessions if necessary). This works out to two hours and 30 minutes (150 minutes) per week. You could also try doing 50 minutes three times per week, or 75 minutes two times per week. In addition, perform strength-training exercises at least twice per week to work all major muscle groups.
Clifford, H.M. (2017, February 8). Top 10 mental health benefits of exercise [PowerPoint]. U.S. Department of Defense, Department of the Navy, Navy Personnel Command. Retrieved June 13, 2024, from the U.S. Navy website: https://www.mynavyhr.navy.mil