From the Guidelines
Regular exercise is essential for maintaining good mental health, as it reduces symptoms of depression and anxiety, and improves overall well-being. The benefits of exercise on mental health are numerous, including reduced stress hormones like cortisol and adrenaline, improved sleep quality, and boosted self-esteem through achieving fitness goals and improving body image 1. Engaging in at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling, can improve mood by increasing the production of endorphins and neurotransmitters like serotonin and dopamine.
Some of the key benefits of exercise on mental health include:
- Reduced symptoms of depression and anxiety
- Improved sleep quality
- Boosted self-esteem
- Improved cognitive function, including improved memory, sharper thinking, and better concentration
- Reduced stress hormones like cortisol and adrenaline
- Increased production of endorphins and neurotransmitters like serotonin and dopamine
According to the World Health Organization 2020 guidelines on physical activity and sedentary behaviour, there is moderate-certainty to high-certainty evidence that physical activity decreases symptoms of anxiety and depression 1. Additionally, the 2020 WHO guidelines on physical activity and sedentary behaviour for children and adolescents aged 5-17 years found that physical activity reduces the risk of experiencing depression, and that physical activity interventions reduce depressive symptoms in children and adolescents with and without major depression 1.
Overall, the evidence suggests that regular exercise is a crucial component of maintaining good mental health, and healthcare professionals should recommend at least 150 minutes of moderate-intensity exercise per week to their patients. Even short sessions of 10-15 minutes can provide immediate mood benefits, making exercise an accessible tool for managing mental health alongside other treatments 1.
From the Research
Benefits of Exercise on Mental Health
The benefits of exercise on mental health are numerous and well-documented. Some of the key benefits include:
- Reduction in symptoms of anxiety and depression 2, 3, 4, 5
- Improvement in mood states through physiological and biochemical mechanisms, such as the release of endorphins and the regulation of neurotransmitters 3
- Reduction in inflammation, which can contribute to better health outcomes in people suffering from mood disorders 3
- Enhancement of neuroplasticity and self-regulatory skills, which can lead to improved mental health outcomes 2
- Reduction in stress and improvement in overall well-being 3, 4, 5
Types of Exercise and Mental Health Benefits
Different types of exercise have been shown to have varying effects on mental health. For example:
- Aerobic exercise has been shown to be effective in reducing symptoms of depression and anxiety 2, 4
- Resistance exercise has also been shown to be effective in reducing symptoms of anxiety and depression 2
- Yoga and meditation have been shown to be effective in reducing symptoms of depression and anxiety, and can be used as adjunctive therapies 4, 5
- Mindfulness-based meditation has been shown to have positive effects on depression and can last for six months or more 5
Importance of Sustained Physical Activity
Sustained physical activity is critical for achieving therapeutic benefits for mental health. Studies have shown that:
- Regular exercise, such as at least three to five times per week, can reduce symptoms of depression more than less frequent or lower-energy exercise 4
- A minimum of 150 minutes of moderate-to-vigorous intensity physical activity per week is recommended for health benefits, but even small amounts of physical activity can have marked health benefits 6