When you’re facing mental health challenges, incorporating movement and exercise into your routine can be a powerful way to uplift your mood. Physical activity has been shown to release endorphins, which are natural chemicals in your brain that reduce stress and boost feelings of happiness.

However, finding the motivation to exercise can feel overwhelming. It’s important to start small, be kind to yourself, and choose enjoyable and manageable activities. Whether it’s a short walk, stretching, or a more structured workout, any form of movement can positively shift your mental and emotional state.

When you exercise or move your body, you may notice physical changes. Your heart beats faster, your breathing gets more labored, and you may begin to sweat. Changes are also happening inside your brain, all of which can improve mood and help you better manage your mental health.

Here are a few brain changes that occur during exercise:

• Physical exercise releases endorphins, which are neurotransmitters that decrease stress, increase happiness, boost feelings of achievement, and reduce feelings of pain.
• Exercise is known to lower cortisol, a stress hormone.
• Exercise can help balance leptin and ghrelin, hormones involved in hunger, energy balance, and sleep.
• Exercise can boost levels of the hormones serotonin and dopamine, both of which can improve your overall mood and feelings of well-being.

Exercise can lead to better moods and increase feelings of wellness and emotional balance. Making exercise a regular part of your routine can help support mental health.

Lower Depression and Anxiety

Research shows regular exercise may reduce anxiety and depression, two of the most common mental health conditions. One large study of more than 260,000 people found that people who exercised were less likely to develop depression. Another large study of 69,000 people found that exercise significantly reduced anxiety.

Improve Sleep

Not getting enough sleep can negatively affect your moods and lower your ability to cope with stress. Sleep deprivation impacts mental health but also makes it hard to think clearly and process emotions rationally. Studies have found that people who exercise regularly sleep more and have better sleep quality. This, in turn, can improve mental health and well-being.

Manage Substance Use Disorder

Exercise can be helpful for people with addictions, including those with substance use disorders. People with mental health conditions like depression or post-traumatic stress disorder (PTSD) are at a higher risk of developing a substance use disorder.

Research has found that exercise can be particularly helpful for people who live with alcohol addiction. Exercise helps curb cravings and can help address some of the health implications of alcoholism, like high blood pressure and heart issues.

Other Mental Health Benefits

In addition to the above benefits, several studies have found that exercising can increase self-esteem, brain function, overall mood, and quality of life. People who exercise regularly also tend to have a more positive outlook and manage stressful situations better.

There are many different ways to exercise. It’s all about finding an exercise you enjoy and can commit to. Several types of exercise have research-backed mental health benefits. For example:

• Aerobic exercise (walking, running, biking, swimming) has been shown to decrease depression and anxiety and boost your overall mood.
• Resistance training (strength training) can improve symptoms of depression.
• Yoga can help with anxiety and depression, as well as relax your body and mind.
• Group sports, or any exercise done in groups, can improve self-esteem, mood, life satisfaction, and body satisfaction. It can also strengthen social skills and relationships with others.

Creating an exercise routine can feel overwhelming, but there are ways to keep it simple.

Research has found that consistency is the most important factor for reaping the mental health benefits of exercise. You don’t have to be an athlete or exercise for many hours a day. Just focus on moving your body on a regular basis.

The best exercise routine is one that you’ll be able to stick to over time. Here are some tips for developing an exercise plan for mental health:

• Start gradually, slowly working up to more intense exercise routines
• Don’t work too hard, too fast, as this can lead to injuries
• Keep in mind that exercise doesn’t have to happen all at once; you can exercise in small chunks spaced throughout your day
• Start with simple exercises like walking or swimming
• Try to build up to about 30 minutes of moderate exercise per day, most days of the week
• Make it a goal to be more active during everyday activities; for example, take the stairs rather than the elevator
• Choose an activity that you enjoy and will look forward to, whether that be walking, engaging in sports with a friend, or doing an in-person exercise class

It’s common to experience barriers to exercise, especially when first forming a routine. Barriers can include a lack of motivation, difficulty finding time, or not enjoying exercise. Mental health challenges like anxiety and depression can also make exercise harder to accomplish.

Here are some ideas to overcome some of these barriers:

• Share your exercise goals with family and friends, and ask them to cheer you on and offer support
• Consider exercising with family or friends, as this can be a strong motivator to get out and do it
• Make social plans around exercise—for instance, go out bowling or biking with friends for fun
• Consider joining a gym or an activity club, like a walking, running, or hiking club
• Seek out friends who are physically active
• Schedule exercise during the hours of the day when you have the most energy
• Don’t push yourself too hard; just showing up is good
• Pick exercises that you already know how to do, like walking or running
• Try not to compare yourself to others
• Exercise in 10-minute spurts throughout the day rather than all at once

Exercise isn’t just good for your body—it can have major mental health benefits.

Consistency is the most important factor for getting the mental health benefits of exercise.

If you need help beginning an exercise routine that works for your body and mind, consider contacting your healthcare provider for information and support.