Exercise for mental health: How physical activity boosts emotional well-being

Exercise and mental health: A natural prescription for emotional well-being

At Meru Health, we know that mental health is deeply intertwined with our lifestyle. Just as nutrition fuels the brain and body, physical activity can significantly shape our emotional landscape. In fact, research now confirms that regular exercise is one of the most effective—yet underutilized—tools for managing mental health conditions such as depression, anxiety, PTSD, and even ADHD.

Let’s explore the profound connection between physical activity and mental well-being, and why moving your body might be a perfect benefit for your mind.

Why exercise benefits mental health

From mood regulation to stress reduction, the mental health benefits of exercise are vast and well-documented. Numerous meta-analyses (1, 2, 3, 4, 5, 6, 7)  have shown that both aerobic and resistance training significantly reduce symptoms of mild to moderate depression and anxiety. But how exactly does this work?

How exercise impacts the brain:

• Boosts endorphins and serotonin: These are the brain’s “feel-good” chemicals, crucial for mood stability and motivation. (8)

• Lowers cortisol: Regular activity lowers stress hormone levels, which can reduce feelings of overwhelm or agitation. (9)

• Promotes routine and self-efficacy: Exercise fosters a sense of accomplishment and daily structure, which are protective against depression and anxiety. (10, 11)
  
  

In fact, according to the data visualized in the Exercise as Medicine image below, some forms of movement—like dance and walking/jogging—show outcomes as favorable as antidepressant medication or cognitive behavioral therapy (CBT) .

Best types of exercises for mental health

Fortunately, there’s no one-size-fits-all. A range of activities have demonstrated mental health benefits:

• Aerobic Exercise: Running, swimming, cycling, and walking improve heart health and boost mood-regulating neurotransmitters. (12)

• Yoga and Mindful Movement: Especially effective for PTSD and anxiety disorders, these practices integrate physical movement with mindfulness and breathing, calming the nervous system. (13, 14)

• Strength Training: Lifting weights or using resistance bands can relieve symptoms of depression and anxiety. (15)

And the good news? You don’t have to train like an athlete. According to the World Health Organization, only 150-300 minutes of moderate intensity aerobic physical activity per week (or 21 to 42 minutes/day) reduces risk of multiple health outcomes. (16) 

Mental health conditions improved by exercise

Exercise isn’t just helpful for mood disorders. Its benefits extend across a variety of mental health conditions:

• Post-Traumatic Stress Disorder (PTSD): Activities like yoga improve sleep and reduce hyperarousal—common PTSD symptoms. (17)

• Obsessive-Compulsive Disorder (OCD): Exercise can complement CBT by lowering stress and overall anxiety levels. (18)

• Attention-Deficit/Hyperactivity Disorder (ADHD): Aerobic activity can enhance focus and executive function. (19)

A powerful, cost-effective complement to therapy

While exercise isn’t a cure-all, it’s a powerful, evidence-based adjunct to traditional treatments like therapy and medication. Moreover, in a time where access to mental health care can be limited, exercise stands out as a low-cost, widely accessible intervention. It’s something nearly everyone can begin integrating into their lives today, no prescription required.

Meru Health’s takeaway

At Meru Health, we know that effective mental healthcare extends beyond therapy sessions. It lives in our daily habits, including how we move. Whether you’re walking your dog, doing a yoga flow, or hitting the gym, each step can be a step toward healing.

If you’re new to exercise, start small. Find something you enjoy. And most importantly, be kind to yourself as you build new habits—progress, not perfection, is the goal.

Interested in more holistic ways to support your mental health?

Check out Meru Health’s clinically proven program, which integrates therapy, mindfulness, nutrition, and lifestyle tools to support long-term mental well-being.

References

1. Schuch, F.B. et al. (2016) ‘Exercise as a treatment for depression: A meta-analysis adjusting for publication bias’, Journal of Psychiatric Research, 77, pp. 42–51. doi:10.1016/j.jpsychires.2016.02.023. 

2. Singh, B. et al. (2023) ‘Effectiveness of physical activity interventions for improving depression, anxiety and distress: An overview of systematic reviews’, British Journal of Sports Medicine, 57(18), pp. 1203–1209. doi:10.1136/bjsports-2022-106195. 

3. Mahmoudi, A. et al. (2022) ‘Effect of aerobic, resistance, and combined exercise training on depressive symptoms, quality of life, and muscle strength in healthy older adults: A systematic review and meta-analysis of randomized controlled trials’, Biological Research For Nursing, 24(4), pp. 541–559. doi:10.1177/10998004221104850. 

4. Noetel, M. et al. (2024) ‘Effect of exercise for depression: Systematic review and network meta-analysis of Randomised Controlled Trials‘, The BMJ. Available at: https://www.bmj.com/content/384/bmj-2023-075847. 

5. Heissel, A. et al. (2023) ‘Exercise as medicine for depressive symptoms? A systematic review and meta-analysis with meta-regression’, British Journal of Sports Medicine, 57(16), pp. 1049–1057. doi:10.1136/bjsports-2022-106282. 

6. Kandola, A.A. and Osborn, D.P. (2021) ‘Physical activity as an intervention in severe mental illness’, BJPsych Advances, 28(2), pp. 112–121. doi:10.1192/bja.2021.33. 

7. Stonerock, G.L., Hoffman, B.M., Smith, P.J. et al. Exercise as Treatment for Anxiety: Systematic Review and Analysis. ann. behav. med. 49, 542–556 (2015). https://doi.org/10.1007/s12160-014-9685-9

8. Anderson, E. and Shivakumar, G. (2013) ‘Effects of exercise and physical activity on anxiety, Frontiers in psychiatry.‘ Available at https://pmc.ncbi.nlm.nih.gov/articles/PMC3632802/. 

9. De Nys L;Anderson K;Ofosu EF;Ryde GC;Connelly J;Whittaker AC, L. (2022) ‘The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis, Psychoneuroendocrinology‘. Available at: https://pubmed.ncbi.nlm.nih.gov/35777076/. 

10. Carey, M.P. and Forsyth, A.D. (2009) Teaching Tip Sheet: Self-Efficacy, American Psychological Association. Available at: https://www.apa.org/pi/aids/resources/education/self-efficacy. 

11. Bandura, A. (1977). ‘Self-efficacy: Toward a unifying theory of behavioral change. Psychological Review‘. 84(2), 191-215.

12. Heijnen, S. et al. (2016) ‘Neuromodulation of aerobic exercise—a review’, Frontiers in Psychology, 6. doi:10.3389/fpsyg.2015.01890. 

13.  Streeter, C.C. et al. (2012) ‘Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder’, Medical Hypotheses, 78(5), pp. 571–579. doi:10.1016/j.mehy.2012.01.021. 

14. Zhu, L. et al. (2021) ‘Effects of mind-body exercise on PTSD symptoms, depression and anxiety in PTSD patients: A protocol of systematic review and meta-analysis, Medicine. ‘ Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7850731/#R16.

15. Gordon, B.R., McDowell, C.P., Lyons, M. et al. (2017) ‘The Effects of Resistance Exercise Training on Anxiety: A Meta-Analysis and Meta-Regression Analysis of Randomized Controlled Trials’. Sports Med 47, 2521–2532. https://doi.org/10.1007/s40279-017-0769-0.

16. WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: World Health Organization; 2020. RECOMMENDATIONS. Available from: https://www.ncbi.nlm.nih.gov/books/NBK566046/

17.  West, J., Liang, B. and Spinazzola, J. (2016) ‘Trauma sensitive yoga as a complementary treatment for posttraumatic stress disorder: A qualitative descriptive analysis.’, International Journal of Stress Management, 24(2), pp. 173–195. doi:10.1037/str0000040. 

18. Abrantes, A.M. et al. (2019) ‘Acute effects of aerobic exercise on negative affect and obsessions and compulsions in individuals with obsessive-compulsive disorder’, Journal of Affective Disorders, 245, pp. 991–997. doi:10.1016/j.jad.2018.11.074. 

19. Mehren, A. et al. (2019) ‘Acute effects of aerobic exercise on executive function and attention in adult patients with ADHD’, Frontiers in Psychiatry, 10. doi:10.3389/fpsyt.2019.00132.