Exercise and the Brain: The Mental Health Benefits of Exercise

Exercise is associated with general health benefits such as relieving stress and improving mood. When combined with other treatments, exercise may improve symptoms of several mental health conditions, including depression and ADHD.
Regular exercise can benefit your mental health in several ways, such as improving self-confidence and promoting better memory. Exercise may also improve symptoms of some mental health conditions.

The Centers for Disease Control and Prevention (CDCTrusted Source) recommends that most adults obtain at least 150 minutes of moderate-intensity exercise throughout the week and muscle-strengthening exercise on 2 days a week.
General mental health benefits
Regular exercise has been associated with a variety of mental health benefits.

Can relieve stress
A 2021 study found that exercise may decrease stress by modulating systems that control stress-related hormones, such as cortisol.
Over time, this system adaptation may also help prevent stress in addition to reducing existing stress.
May improve self-confidence
A 2020 review of studies found that regular exercise can contribute to an improved body image.

Being physically active can be a great way to boost self-esteem and feel good about your body.
Can improve mood
Several studies indicate that performing regular physical activity is associated with a more positive mood.
You do not have to run a marathon to reap these benefits. Even 10 minutes of exercise per day can have an effect.

Can promote better sleep
Although several factors can affect your sleep quality, your level of physical activity appears to be particularly influential.
A 2021 review of studies found that exercise was associated with improvements in:
• subjective sleep quality
• daytime sleepiness
• insomnia

May promote sharper memory and thinking
Research suggests that exercising regularly can boost mental clarity and improve working memory and attention span.
In addition, exercise has been associated with a reduction in cognitive decline in adults over age 50.

Exercise and depression
Regular exercise has been shown to help manageTrusted Source symptoms of depression, with the most significant benefits being:
• higher self-esteem
• better life satisfaction
• fewer negative thoughts

In fact, a 2018 review of studiesTrusted Source found that aerobic exercise, in particular, can have antidepressant effects. However, exercise should be an addition to any treatment your doctor may have prescribed, not a replacement.
Exercise may decrease depressive thoughts by increasing levels of brain-derived neurotrophic factor, an important protein in your brain that’s responsible for learning and cell growth.