When was the last time you got moving? Exercise isn’t just good for your body—it’s also one of the best ways to support your mental health. Regular physical activity can help reduce stress, ease symptoms of depression and anxiety, and improve your overall well-being.
The connection between exercise and mental health
Studies show that people who exercise regularly experience fewer days of poor mental health compared to those who don’t. Whether you prefer a brisk walk, yoga or an intense workout, all types of movement can positively impact your mind.
According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity exercise per week—that’s about 30 minutes a day, five days a week. Even smaller amounts of movement can make a difference.
How exercise supports your brain
"Exercise increases blood circulation to your brain, including areas like the hypothalamus, which communicates with other regions such as the limbic system, amygdala and hippocampus," said Yazhini Srivathsal, MD, a psychiatrist with Banner Health.
These areas are responsible for mood, stress response, memory and motivation, which is why exercise can help reduce anxiety, improve mood and boost cognitive function.
After a workout, your brain also releases endorphins, known as "feel-good" chemicals, which help improve your overall sense of well-being. Additionally, physical activity promotes new brain connections and reduces inflammation, both of which support long-term mental health.
Mental health benefits of exercise
If you're feeling overwhelmed or stressed, movement can help. The repetitive nature of many exercises, such as walking or swimming, can act as a form of meditation, helping you stay present and reduce muscle tension.
Other key benefits of physical activity include:
- Improved memory and reduced risk of cognitive decline
- Boosted self-esteem, providing a sense of accomplishment
- Better sleep, making it easier to fall and stay asleep
- Increased creativity, allowing your mind to reset and gain new perspectives
- Dedicated "me time", giving you space to process thoughts and emotions
- Lowered risk of chronic conditions, such as heart disease, diabetes and obesity
- Healthier coping strategies, helping to manage stress and reduce reliance on unhealthy habits
“Exercise alters the brain’s reward pathways, making it an effective tool for managing addiction,” added Dr. Srivathsal.
Easy ways to get moving
You don’t need a gym membership to stay active. Here are some simple ways to incorporate movement into your routine:
- At home: Try stretching, yoga, chair exercises or virtual workout classes.
- Outdoors: Walk, bike, or run around your neighborhood or a local park. Try hiking a new trail for a change of scenery.
No matter your fitness level, there’s no better time to start than today. "The mind and body are deeply connected—when you take care of your body, your mind benefits too," said Dr. Srivathsal.
Need support for your mental health?
If you’re struggling with your mental well-being, a Banner behavioral health provider can help. Schedule an appointment today to explore treatment options tailored to your needs.
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Content in this article was updated on March 17, 2025.
