How exercise affects your mental health

By The Health News Team | February 28, 2025

If you’ve ever hit the gym or gone on a brisk walk after a stressful day, chances are good that you felt better afterward, both physically and mentally.

Most of the time, people feel accomplished and more relaxed after even a little bit of exercise. And while good exercise habits help with improved physical outcomes, evidence shows that there’s also a strong link between exercise and mental health.

Bianca Hitt, a licensed clinical social worker at Sharp Mesa Vista Hospital, answers four questions about how essential exercise can be for good mental health.

1

What are the mental health benefits of exercise?

Exercise improves your mood by releasing endorphins and serotonin, which help create feelings of happiness and reduce symptoms of depression, anxiety and stress. Exercise also promotes better sleep, improves a person’s self-confidence, and helps prevent cognitive decline and memory loss by increasing the production of cells in the brain responsible for memory and learning.

2

Are there downsides to excessive exercise?

Yes. Some downsides involve becoming injured or fatigued from over-exercising. It's also important to find a healthy balance in your fitness routine to avoid developing an exercise compulsion or obsession and to give your body the time it needs to recuperate.

3

Are there some forms of exercise better than others for improving mental health?

Being outdoors promotes relaxation and decreases stress, so outdoor exercise can be better than working out at home or in the gym. Many find that exercising outdoors on a regular basis is therapeutic. Yoga is a great way to practice mindfulness and help you take a break from daily stressors. What's more, exercising with a friend — indoors or outdoors — can help you stick to a routine and enjoy your workout more.

4

What frequency and length of workouts optimize mental health?

The World Health Organization recommends that adults and older adults exercise 2.5 to 5 hours per week. Adults should focus on muscle strengthening activities on at least two days per week. Older adults should focus on activities for balance and strength on at least three days per week.

Hitt says to improve mental health, adults should aim for at least 30 minutes of moderate intensity exercise most days of the week, ideally three to five times per week. Start gradually and build up to your goal.

She also recommends checking with your doctor before starting any new exercise routine. Additionally, pace yourself to create a habit that can last a lifetime.

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The Health News Team

Author

The Sharp Health News Team are content authors who write and produce stories about Sharp HealthCare and its hospitals, clinics, medical groups and health plan.