Mental Health Benefits of Physical Activity: How Exercise Promotes Emotional Well-Being and Cognitive Resilience
In today’s fast-paced world, mental health is a growing concern, and finding effective strategies to maintain and improve mental well-being is more important than ever. One such strategy that has gained increasing attention is the connection between mental health and physical exercise. Studies have shown that regular physical activity can significantly enhance mood, reduce symptoms of anxiety and depression, and improve overall cognitive function (1,2,4). The relationship between mental health and exercise is complex, involving a mix of physiological, psychological, and social factors.
How Exercise Affects Mental Health
Engaging in physical exercise triggers the release of neurotransmitters in the brain, such as serotonin and dopamine, that act as natural painkillers and mood elevators (5). The production of these neurotransmitters plays a critical role in mood regulation and the prevention of depressive symptoms (2). Additionally, regular physical activity has been shown to lower the body's levels of cortisol, a hormone that is closely associated with stress. This hormonal balance contributes to better mental health outcomes by reducing anxiety, enhancing sleep quality, and improving emotional resilience (1,4).
The benefits of exercise extend beyond just the chemical responses in the brain. Engaging in physical activity often involves setting and achieving goals, which can improve self-esteem and foster a sense of accomplishment. Furthermore, group exercises and sports provide social interaction, which is an essential component of mental well-being. A growing body of evidence suggests that people who regularly engage in physical activity are less likely to suffer from chronic mental health conditions, such as depression and anxiety, and are better equipped to handle everyday stressors (2,4).
Women’s Mental Health and Exercise
While exercise benefits everyone, research suggests that women may experience unique mental health benefits from regular physical activity. Hormonal fluctuations throughout the menstrual cycle, pregnancy, and menopause can significantly impact a woman's mood and overall mental health. For example, studies have shown that women who engage in regular exercise report fewer symptoms of premenstrual syndrome (PMS), reduced perinatal depression, and a smoother transition through menopause (3). Exercise has also been linked to lower rates of anxiety and depression among women, possibly due to its role in mitigating the effects of hormonal imbalances (5).
Furthermore, physical activity has also been shown to positively impact women’s cognitive function, reducing the risk of mental health disorders in later life, such as dementia and Alzheimer’s disease. Women who maintain an active lifestyle are often better equipped to navigate challenges with body image and self-esteem, as exercise helps to build self-confidence and improve mental resilience (2,3).
The connection between mental health and exercise is well-established, with numerous studies demonstrating the positive effects of regular physical activity on emotional and cognitive well-being. From the physiological release of neurotransmitters to the psychological benefits of goal-setting and social interaction, exercise offers a holistic approach to mental health care. For women, in particular, regular exercise can mitigate the impact of hormonal fluctuations and societal pressures, promoting a healthier, more balanced mental state. As the world becomes more aware of the importance of mental health, incorporating regular physical activity into daily routines can be a powerful tool in maintaining emotional well-being and resilience.
Author
Dr. Mylischa Smith-Lewis, DSW, LCSW-BACS
Founder and Chief Clinical Consultant
Whole Health Equity Institute, LLC
REFERENCES
1. | Anderson, E., & Shivakumar, G. (2013). Effects of exercise and physical activity on anxiety. Frontiers in Psychiatry, 4(27), 1-4. https://doi.org/10.3389/fpsyt.2013.00027
2. | Craft, L. L., & Perna, F. M. (2004). The benefits of exercise for the clinically depressed. Primary Care Companion to The Journal of Clinical Psychiatry, 6(3), 104-111. https://doi.org/10.4088/pcc.v06n0301
3. | Jarbou, N.S., Newell, K.A. (2022). Exercise and yoga during pregnancy and their impact on depression: A systematic literature review. Archives of Women’s Mental Health, 25, 539–559. https://doi.org/10.1007/s00737-021-01189-2
4. | McDowell, C. P., Dishman, R. K., Gordon, B. R., & Herring, M. P. (2019). Physical activity and anxiety: A systematic review and meta-analysis of prospective cohort studies. American Journal of Preventive Medicine, 57(4), 545-556. https://doi.org/10.1016/j.amepre.2019.05.012
5. | Vina, J., Sanchis-Gomar, F., Martinez-Bello, V., & Gomez-Cabrera, M. C. (2012). Exercise acts as a drug: The pharmacological benefits of exercise. British Journal of Pharmacology, 167(1), 1-12. https://doi.org/10.1111/j.1476-5381.2012.01970.x
