From health professionals to social media influencers, we are constantly receiving messages that we should exercise more and that it will make us healthier and happier. Healthier, sure, but happier, is that really true? Does exercising actually make a significant difference to our mental health? Let’s dive into the evidence behind exercise and mental health to answer these questions and find out if it’s really worth our time and effort.
The Evidence: What is the relationship between exercise and mental health?
Exercise is just a way of saying any structured, repetitive physical body movement, whereas Physical Activity refers to any type of activity that engages your muscles and requires an output of energy (The Mayo Clinic, n.d.). Think walking the dog after work, swimming with your kids at the pool or weight lifting. Whether you are doing reps at the gym or walking laps of the neighborhood, science points to real mental health benefits from both.
Have you ever heard of “runners high”? The calming, sometimes euphoric feeling we get after a good sweat session? That is our body's production of endorphins and endocannabinoids (natural, feel-good neurochemicals) being released in our brain and bloodstream (Linden, 2005). The immediate action of these chemicals, along with other neuro-processes occurring during exercise, can give us a sense of calm, reduce short-term anxiety, increase ability to fall asleep and improve aspects of our cognitive functioning (Sharma, et al., 2006). And that’s just from a one off session! It is shown across multiple studies that with regular and routine exercise practices you can expect:
- Long-term anxiety reduction
- Improved mood
- Improved sleep quality
- Improved executive functioning such as the ability to plan, organize, initiate and complete tasks and control impulses and emotions
Additionally, regular exercise routines are preventative by reducing the risk of conditions such as depression and anxiety disorders (Rahmati, et al., 2024).
The Effect: How could exercise impact your mental health symptoms?
Mental health conditions such as anxiety, depression, challenges with executive functioning, and insomnia often leave us with symptoms such as feeling isolated, disconnected, tired and scatter-brained. Physical activity not only targets these symptoms through physiological changes but also through supporting social connections, self-esteem and confidence building (Trajković, et al., 2023). These are important protective factors in our overall mental health and well being. When we connect, grow and see physical movement as another tool in our toolbox, we increase our resilience to mental health challenges.
Team Voices: Here is what one of our providers at Cognito has to say:
“I've been part of the CrossFit cult for about 5 years and it has greatly improved my mental health. I love going on Saturday mornings as afterwards I feel no matter what I do for the rest of the day I've accomplished something. It's helped build confidence and recognizing that I can do hard things.” - Conner Leverette, Lead Software Developer.
Tips for applying The Exercise Effect
If you are wanting to apply some physical movement to your mental health plan, here are some practical strategies to make exercise fun and engaging:
- Bring a buddy! Exercising with friends gives us motivation, accountability, connection and enjoyment. (Pro tip: Pick a destination like a beach, cafe, view point or park and enjoy the satisfaction of reaching your destination together)
- Try scheduling time into your calendar specifically dedicated to exercise. Chances are if you plan ahead, you’re more likely to do it!
- Pro tip: Studies show 30 minutes of walking gives the same mental health benefits as three 10-minute walks (Sharma, et al.,2006)! Break it up to fit your schedule.
- If you have a membership to a gym, sportsclub, or any other fitness club, book your sessions ahead of time; this is another way to help with accountability.
- Set out proper footwear, clothing or anything you need to exercise so it’s front and center in your awareness each day.
- Already walk the dog after work each day but want to kick it up notch and increase the benefits on your mental health? Try walking for 3 minutes, then jogging for 1 minute. Walk-run intervals are an easy way to get your heart pumping and reach that “runners high”.
As it turns out, science confirms that exercise is indeed worth the time and effort for improving our mental health. With the physiological benefits and protective social factors, regular physical activity really does make us healthier and happier. If you want to try out the exercise effect to improve your mental health but need some help to get started and stay consistent, Cognito’s CBT Care Providers can help you set realistic goals and create low-stress plans to achieve them, supporting you throughout the process.
Written by: Anna Spilker
Sources:
Trajković, N., Mitić, P. M., Barić, R., & Bogataj, Š. (2023). Editorial: Effects of physical activity on psychological well-being. Frontiers in Psychology, 14. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2023.1121976/full
Rahmati, M., Lee, S., Yon, D. K., Lee, S. W., Udeh, R., McEvoy, M., ... & Smith, L. (2024). Physical activity and prevention of mental health complications: An umbrella review. Neuroscience & Biobehavioral Reviews, 105641. https://doi.org/10.1016/j.neubiorev.2024.105641
Mayo Clinic Staff. (n.d.). Depression and anxiety: Exercise eases symptoms. Mayo Clinic. Retrieved May 26, 2025, from https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
Johns Hopkins Medicine. (n.d.). The truth behind runner’s high and other mental benefits of running. Retrieved May 26, 2025, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running
Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a
