Key takeaways
- Exercise may be a valuable addition to treatment plans for various mental health conditions, such as depression, ADHD, anxiety, bipolar disorder, OCD, and PTSD.
- It is important to note that exercise should complement, not replace, treatments prescribed by a healthcare professional.
- To establish a sustainable exercise routine for mental health, consider identifying an ideal time of day, setting achievable goals, and choosing enjoyable activities.
Regular exercise can benefit your mental health in several ways, such as improving self-confidence and promoting better memory. Exercise may also help improve symptoms of some mental health conditions.
This article is Day 10 of MyistyClan’s 30 Days of Movement Challenge. Learn more about how you can build long-lasting fitness habits through quick and accessible exercises by following the Challenge.
Next, read Day 11: How to Squat Properly.
Regular exercise has been associated with a variety of mental health benefits.
May relieve stress
Some research suggests that exercise, particularly more intense physical activity, is associated with lower stress levels. A 2021 study also found that individuals who completed more intense exercises responded less to stressors compared to those who completed lighter intensity exercises.
Exercising may improve your ability to deal with common stressors, and this could improve your overall quality of life.
May improve self-confidence
A 2020 review of studies found that regular exercise can contribute to an improved body image. Being physically active may be a helpful way to boost self-esteem and feel good about your body.
May improve mood
Several studies indicate that performing regular physical activity is associated with a more positive mood.
You don’t have to run a marathon to reap these benefits. Even 10 minutes of exercise per day may have an effect.
May promote better sleep
Although several factors can affect your sleep quality, your level of physical activity may be particularly influential.
A 2021 review of studies found that exercise was associated with improvements in:
- subjective sleep quality
- daytime sleepiness
- insomnia
Exercise may also decrease the amount of time it takes you to fall asleep.
May promote sharper memory and thinking
Research suggests that exercising regularly can boost mental clarity and improve working memory and attention span.
In addition, exercise has been associated with a reduction in cognitive decline in adults over age 50.
From Our Editors“I started taking better care of my physical health by working out more often. It’s been helping me feel better physically, but it’s also done wonders for my mental health. The mind-body link is real!”
— Morgan
This is an excerpt from Thinking Aloud, MyistyClan’s free newsletter designed to help those with anxiety and depression. Want to sign up for tips, resources, and support a few times a week? Get Thinking Aloud in your inbox.
Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.
Regular exercise has been shown to
- higher self-esteem
- better life satisfaction
- fewer negative thoughts
A 2024 research review and analysis found that certain types of exercise — including yoga, strength training, walking, and jogging — had positive effects on depression, even for people with different baseline levels of depression.
However, exercise should be an addition to any treatment your doctor may have prescribed, not a replacement.
Exercise may decrease depressive thoughts by increasing levels of brain-derived neurotrophic factor (BDNF), an important protein in your brain that’s responsible for learning and cell growth.
A 2023 review of 100 studies found that prolonged high intensity exercise increased BDNF and improved depressive symptoms. However, it’s important to note that the research is mixed.
Research suggests that, in combination with existing treatment, exercise may be an effective complementary treatment for attention deficit hyperactivity disorder (ADHD).
Specifically, physical exercise may help:
- regulate dopamine levels in the brain
improve executive function - improve attention in children and adults with ADHD
While most studies use aerobic exercise in ADHD interventions, it may help to incorporate a combination of aerobic (cardio) and resistance training into your exercise routine to maximize the health benefits.
Though exercise is not a replacement for any treatment prescribed by your doctor for generalized anxiety disorder (GAD), it may be an effective addition.
A 2021 review of studies found that exercise had a small beneficial effect on symptoms of anxiety in individuals with anxiety disorders. However, the researchers noted that further research is needed to confirm the extent of this effect.
In addition to traditional treatment methods, such as medications and psychotherapy, exercise may help manage symptoms of bipolar disorder.
A small 2020 study found that, when combined with proper nutrition, regular physical activity may help reduce depressive symptoms and improve functioning in people with bipolar disorder. However, the researchers noted that there was a lack of objective measurement in the exercises and that more research is needed.
Many of the medications commonly prescribed for bipolar disorder list weight gain as a side effect, and regular exercise may also help limit this effect.
Moreover, individuals with bipolar disorder may also be at an increased risk for cardiovascular disease, and exercise can help to reduce this risk.
Combined with treatment, the addition of exercise may help manage obsessive-compulsive disorder (OCD).
A 2018 study found that aerobic exercise reduced anxiety and compulsions in individuals with OCD. However, the research is mixed, and there are few studies on other forms of physical activity outside of aerobic exercise.
Treatment for post-traumatic stress disorder (PTSD) includes taking antidepressant medications and participating in talk therapy to overcome negative feelings associated with traumatic events.
Exercise has become a common complementary treatment approach.
Several studies suggest that regular physical activity may help reduce PTSD symptoms in a few ways, including by:
- desensitizing a person to internal arousal cues
- enhancing brain function
- regulating levels of hormones associated with stress
- promoting neuroplasticity (the brain’s ability to function and adapt)
Tips for developing an exercise routine for mental health
Some mental health conditions may make it harder to feel motivated to exercise. Therefore, creating a strategy to stay consistent may be very helpful.
Here are some tips for developing an exercise routine:
- Find your ideal time of day: If you find your ideal time for physical activity, you’ll be more likely to stick to your routine. Some people are morning people, while others do best working out later in their day.
- Set attainable goals: Creating achievable goals is important for staying motivated. Set small goals and celebrate those wins.
- Include exercises you enjoy: It can be hard to stay motivated to exercise if you don’t enjoy the activities you’re doing. Choose activities that make you feel good, and try to have fun while doing them.
- Work out with a friend or a group: Working out with a friend or group may give you the motivation and accountability you need to stay consistent.
- Work with a personal trainer: If this is an option for you, having a professional guide you through your exercises may provide a boost of motivation and encourage you to get the most out of each session and keep coming back.
Looking for more information about navigating movement with depression and other mental health tips? Sign up for Daily Dose — MyistyClan’s 5-minute, bite-size lessons program.
Regular exercise may positively impact many mental health conditions, including depression, ADHD, generalized anxiety disorder, bipolar disorder, OCD, and PTSD.
It can also have general health benefits, such as improving mood and sleep quality.
Consistency is important when you’re exercising for mental health benefits. It can be helpful to set attainable goals, find your ideal time of day to exercise, include exercises you enjoy, and maybe even work out with a friend.