Look Who's Walking Now

The Effect of Exercise on Mental Health and How to Get Started

by Dr. Drew Myers, MD on March 26, 2025

Spring is on the horizon (finally!). The days are getting longer and temperatures are rising. With that, more people are getting outside and moving their bodies. We know that exercise has a litany of physical health benefits, such as building muscle, decreasing blood pressure, and preventing chronic illness. But there is also growing evidence that physical activity can positively impact mental health. It’s no wonder that the U.S. Department of Health and Human Services recommends adults get at least 150 minutes per week of moderate-intensity aerobic exercise (gets your heart beating) and at least two days of muscle strengthening activity. 

When you are struggling with your mental health, it can be hard to find the motivation to do even the most necessary of tasks. Further, conditions like depression and anxiety can even have negative effects on how you feel physically and exercise can feel like the last thing that you want to do. But, physical activity can actually be a key to improving your mental health. Physical activity is not a substitute for mental health treatment, though it can be a wonderful adjunct and a tool to improve how you feel. Best of all, exercise is free and available to all. 

Exercise has been shown to improve overall mood in individuals of all ages. In fact, exercise has demonstrated antidepressant effects in study. Physical activity has also been shown to improve sleep quality, self-esteem, stress, and mental clarity. When one engages in physical activity, the brain responds by upregulating and downregulating certain chemicals. The “feel good” chemicals that are increased after physical activity help to reduce stress and improve sleep. It is these same chemicals that work to decrease depression and anxiety. On the other hand, the stress hormones, like cortisol, are decreased after physical activity, which help to lower inflammation. Physical activity can also serve as a distraction from stress and low mood states, while improving one’s belief that they can accomplish a goal/task.

There is no “one size fits all” exercise routine that will work for everyone. Physical activity can take many forms, from doing yard work to taking a walk to lifting weights in a gym. In order to exercise, you do not need to be an Olympic athlete. In fact, if you are a beginner or have physical limitations, yoga can be a great option. In fact, yoga has been associated with improvements in anxiety and depression, likely due to the breathing and relaxation techniques. 

So how do you get started, and stick with it, when motivation is low? First of all, find things that you enjoy that get your body moving. With that, establish a reasonable goal for yourself, keeping in mind your physical limitations and the time that you can commit. The right exercise routine is really the one that you enjoy and is feasible. Next, work to shift how you think of exercise. Remind yourself that exercise is a tool to feel better and is a choice, just like therapy or medicine. If it’s possible for you, it might be helpful to work with a personal trainer, join a gym, or take an exercise class. As with anything, if you have any concerns about establishing an exercise routine, speak with your healthcare provider. 

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