Effects of exercise on mental health

By Adam Toffan, M.Sc, NSCA-CSCS, CSEP-CEP,
Assistant Fitness Training and Assessment Coordinator, UM Recreation Services

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Depression is the leading cause worldwide for disability—and that was before our lives were upended by a global pandemic.

Increased rates of depression

Aside from the direct physical effects of COVID-19, people are living with poor mental health more than usual. Inactivity can be both a symptom and a contributor to poor mental health. Conversely, an active lifestyle can be both a symptom and contributor to resilience that helps us cope with stress. Research has documented the effects of exercise on mental health for decades. Yet, it's an often-neglected intervention with regards to mental health. 

The benefits

Physical activity has been shown to have multiple effects that contribute to mental health. Some of the benefits of exercise include improved sleep, stress relief, improved mood, increased energy, increased alertness, improved self-esteem and cognitive function. The mood improvements are proposed to result from increased blood circulation to the brain and influence on the Hypothalamic-Pituitary-Adrenal axis, which communicates with several parts of the brain responsible for fear, stress response, mood and motivation. 

The research

A study following 1.2 million people showed that exercisers have almost 45 percent fewer poor mental health days per month. In people previously diagnosed with depression, poor mental health days were down nearly 35 percent. Whether you have previously suffered from depression or it is new to you, exercise can help both as prevention and medicine. When you start feeling down, it becomes harder to make yourself exercise and often leads to a cycle leading to more inactivity and worse mental health. Many people skip the workout when it has the most significant impact. That prevents you from noticing just how better you feel when you exercise. Failing to exercise when you feel bad is like explicitly not taking an aspirin when your head hurts. That's the time you feel the benefits the most. 

Exercise and anxiety

Exercise can also help manage anxiety. Some studies have shown that as little as a 10-minute brisk walk can help elevate mood in many people for several hours. The effects of exercise are temporary, however, making regular exercise important in managing anxiety.

The most effective type of exercise

While we know exercise improves mood and overall mental health, not all exercise is equally beneficial (and more is not necessarily better). Aerobic activity has been linked to reductions in anxiety and depression. Team sports, cycling and aerobics, showed increased reductions compared to other forms of exercise. Frequency and time also play a role in mental health benefits. Studies have shown that approximately 45 minutes of exercise three to five times per week give the best results. You don't have to exercise for hours every day. If you can do less than an hour, most days of the week, you will be active enough to improve your mental health. Even if you feel fine, exercise can help fight anxiety and depression. People who get regular vigorous exercise are 25 percent less likely to develop depression or anxiety over the next five years.

If you need some ideas or guidance to get active, check out our virtual health and fitness page. We'll be posting something daily for the month of January for Bell Let's Talk. We will have a variety of options to help keep you active and healthy.

Chekroud, S.R. et al. Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study. The Lancet Psychiatry, 2018; DOI:

Sharma, A., Madaan, V., Petty, F. Exercise for Mental Health. Primary Care Companion Journal of Clinical Psychiatry, 2006, 8(2), 102.