How Exercise Supports Mental Health And Reduces Stress

Exercise is not always viewed in a positive light, but increasing research is showing not only physical benefits, but mental health benefits as well.

Exercise can improve overall mood and have beneficial effects on mental health. It has been proven effective in combating depression and anxiety. Numerous studies show that regular exercise can reduce depressive symptoms. A 2026 meta-analysis of 63 studies in the British Journal of Sports Medicine provides robust evidence that exercise effectively reduced depression and anxiety symptoms across all age groups, comparable to, or exceeding, traditional pharmacological or psychological interventions. We cannot ignore the growing evidence supporting the use of movement to treat symptoms of depression and anxiety.

Why Is Exercise So Effective At Reducing Depression, Anxiety, And Stress?

Exercise produces natural feel-good chemicals in the brain, such as endorphins, serotonin, and dopamine. These neurotransmitters play a critical role in regulating mood and emotions. The “runner’s high” is a real benefit that can come from even mild cardiovascular activity. You don’t have to be a runner to get your heart rate up. You can try a brisk walk or challenge a friend to a game of pickleball.

Exercise can also improve sleep. Quality sleep is linked to improvements in mental well-being and daily functioning. Sleep is how the body restores, repairs, and rejuvenates itself. Each stage of sleep serves a specific function, and when this process is interrupted, it can lead to brain fog, difficulty concentrating, and trouble making decisions. Sleep problems can contribute to — and worsen — different mental health conditions, including anxiety and depression. Since exercise supports good sleep, there are multiple benefits.

Exercise can also diminish the long-term effects of chronic stress, as it benefits the heart, blood vessels, digestive system, and immune system. It can lower resting heart rate and blood pressure, helping combat the development of chronic illnesses like heart disease and diabetes.

How Much Exercise Is Needed For Mental Health Benefits?

According to the American Heart Association, adults should aim for at least 150 min of moderate-intensity aerobic exercise or 75 min of vigorous-intensity aerobic exercise per week. However, any amount of activity can improve mental health. Even a quick 10-minute walk may improve mental health and reduce depressive symptoms! Many options from strength training to yoga are shown to be effective. The goal isn’t to run a marathon but to explore what you love and get active and move your body!

According to the American Heart Association, adults should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. However, any amount of activity can improve mental health. Even a quick 10-minute walk may improve mental health and reduce depressive symptoms. Many forms of exercise — from strength training to yoga — have been shown to be effective. The goal isn’t to run a marathon, but to explore what you love, stay active, and move your body.

Janel Lincoln, LMSW

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