How Exercise Supports Mental Wellbeing

Looking for ways to improve your mental health? Regular exercise is one of the most effective natural strategies for reducing stress, improving mood, and boosting brain function. Physical activity helps regulate emotions by increasing serotonin and dopamine levels, reduces chronic inflammation linked to anxiety and depression, and strengthens the gut-brain connection. It also enhances brain plasticity, making it easier to cope with stress, while some exercise can increase social connectedness, reduce loneliness and improve self-esteem. Whether it’s a walk, a workout, or a team sport, staying active is a science-backed way to support your mental wellbeing.

Introduction

We often hear that exercise is essential for physical health, but its impact on mental health is just as significant. Regular physical activity isn’t just about staying fit – it can help reduce chronic stress, improve mood and enhance brain function. Research has shown that regular exercise is associated with both lower levels of psychological difficulties and greater psychological wellbeing. In contrast, sedentary behaviour is associated with both higher levels of psychological difficulties and lower psychological wellbeing.

In this blog, we’ll explore the science of how exercise supports mental health and why making movement part of your routine can benefit both your body and mind.

How Exercise Supports Mental Health

A Healthy Gut, A Healthy Mind

The gut-brain connection is vital for mental wellbeing, and exercise plays a crucial role in strengthening this relationship. Research suggests that exercise has a beneficial influence on the gut–microbiome–brain axis by, for example, increasing diversity in the gut bacteria (microbiota). A balanced gut also regulates digestion and inflammation – both of which also play a part in our mental health.

How does this happen? Exercise stimulates the production of short-chain fatty acids in the gut, which support brain function and help regulate emotions. Studies show that aerobic exercise, in particular, boosts levels of serotonin and dopamine – neurotransmitters responsible for happiness and motivation. Also, time spent in “green spaces” outdoors (whether engaged in exercise or not) has positive effects on the gut microbiome, relaxation and enjoyment, brain development through a complex enriched environment, exposure to daylight for vitamin D production and sleep regulation.

Exercise Reduces Chronic Inflammation

Inflammation is a natural response from the body to injury or infection. There are two main types: acute and chronic. Acute inflammation occurs quickly and is temporary, typically resolving as the body heals. Chronic inflammation, however, persists over a long period and can contribute to a range of health issues, including mental health conditions such as depression and anxiety.

Exercise has a significant role in managing inflammation. When we exercise, our body produces proteins known as cytokines, which regulate the immune system. One particular cytokine, IL-6, is released by muscle cells during physical activity. It has a complex role, as it can both promote and reduce inflammation, depending on the context.

During exercise, IL-6 helps to balance inflammation by stimulating the production of anti-inflammatory proteins, such as IL-10, while simultaneously reducing pro-inflammatory cytokines. This process contributes to overall immune system regulation and helps reduce chronic inflammation, which is closely linked to mental health disorders.

Both aerobic exercise (such as running or swimming) and resistance training (such as weightlifting) are effective in maintaining this balance. Together, they help manage inflammation-related risks and support overall mental wellbeing, highlighting the importance of exercise in both physical and mental health.

Building Resilience to Stress

Ever noticed how you feel calmer after exercise? That’s because physical activity triggers the release of endorphins, natural mood boosters that bind to opioid receptors in the brain, reducing pain perception and enhancing feelings of wellbeing. Exercise also stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth, survival, and plasticity of neurons, particularly in areas of the brain associated with learning and emotional regulation. This helps improve emotional resilience and enhances the brain’s ability to adapt to stress. Regular movement also increases the production of neurotransmitters like serotonin and dopamine, which play key roles in mood regulation, making it easier to manage life’s challenges.

The Social and Emotional Benefits of Exercise

The Power of Social Connection

Exercise has been shown to have positive effects on the psychosocial factors associated with depression. These include social connectedness / social support, self-acceptance, self-concept and self-esteem. Contributing factors include enjoyment, mastery, autonomous motivation, choice, social interaction and a sense of belonging, enabled through team sports and belonging to sports clubs.

For young people, social interaction plays a crucial role in mental wellbeing. Group exercise can reduce feelings of loneliness, improve self-esteem, and provide a healthy outlet for stress. Finding an activity you enjoy with friends can make movement feel less like a chore and more like a shared, enjoyable experience.

Brain-Boosting Benefits of Exercise

Growing New Brain Cells

Exercise literally helps grow your brain! Exercise induces hippocampal growth factors, such as BDNF. This is especially important for young people, as their brains are still developing. Exercise has a positive effect on brain plasticity in individuals with depression. It can help to rebuild brain structure, activate related brain regions and promote adaptive changes in behaviour. It also has a positive effect on maintaining hippocampal volume and white-matter volume. This improves brain nerve-processing efficiency and delays the degradation of cognitive function.

Boosting Brain Flexibility (Neuroplasticity)

Neuroplasticity refers to the brain’s ability to form new connections and adapt to change. Regular movement strengthens these connections, making the brain more resilient and better able to handle stress and emotions. In short, the more you move, the sharper and more adaptable your brain becomes.

Supporting Emotional Resilience

Low levels of brain-derived neurotrophic factor (BDNF) have been linked to depression and anxiety. Fortunately, exercise naturally boosts BDNF levels, helping the brain process emotions more effectively. Activities like yoga, tai chi, and even dance promote emotional regulation by encouraging mindfulness and body awareness.

Why Exercise Matters for Young People

Exercise plays a vital role in brain development for children and teenagers. In children, higher aerobic fitness levels are associated with greater hippocampal volumes and superior functional (brain) performance. Physically active children tend to have better memory, focus, and problem-solving skills. Research shows that movement, especially between the ages of 9 and 11, is linked to lower levels of anxiety and depression. It also helps regulate sleep patterns, which are essential for mood stability and overall mental health.

The key is to encourage young people to find activities they enjoy. Whether it’s skateboarding, dancing, swimming, or playing football, making movement fun and accessible helps create lifelong habits that support both mental and physical wellbeing.

Conclusion

Exercise isn’t just about fitness – it’s a powerful tool for improving mental wellbeing. It reduces stress, lowers inflammation, helps your gut microbiome to produce mentally healthful chemicals, supports brain development and function. The key is to find activities you enjoy and make them a regular part of your routine.

So, how will you move today? Whether it’s a short walk, a game of tennis, or pottering around the garden, every bit of movement counts towards better mental health.

Where to get help

If you need further advice on supporting yourself or a young person with their mental health, take a look at the services below that can help.

Papyrus

Offers confidential advice and support for young people struggling with suicidal thoughts, as well as family and friends; and information about how to make a safety plan.

Its helpline service – HOPELINE247 – is available to anybody under the age of 35 experiencing suicidal thoughts, or anybody concerned that a young person could be thinking of suicide.

Opening times:24/7 every day of the year
0800 068 4141
Text: 88247