Emotional benefits of physical activity

Are you feeling emotionally drained or mentally exhausted? Regular physical activity may be the pick-me-up you need. Most of us know exercise is great for our bodies, but its impact on mental and emotional well-being often goes under the radar. From helping reduce stress to boosting mood and fostering better sleep, physical activity is valuable for emotional resilience. Let’s unpack how exercise can improve mental health alongside a few practical tips to help you get started.

The link between exercise and mental health

When we exercise, our bodies release various chemicals that work together to help boost our mood, reduce stress, and improve our mental resilience. Here’s how they can contribute to emotional well-being:

How it works

Let’s take a look at the hormones and chemicals that play a role in your emotional and mental health:

Endorphins: Often called the body’s “natural painkillers,” endorphins are released during exercise to help ease physical discomfort. 

Serotonin: This neurotransmitter regulates mood, sleep and appetite. Physical activity increases serotonin production, which can help alleviate mental health symptoms while promoting a sense of emotional balance.

Dopamine: Exercise enhances the release of dopamine, a chemical associated with pleasure and reward. This dopamine release contributes to happiness and strengthens motivation and focus, which can make you feel more accomplished.

Norepinephrine: Physical activity increases levels of norepinephrine, a stress hormone that also helps improve attention and emotional control. Higher norepinephrine levels during exercise can enhance your ability to manage stress and maintain composure under pressure.

Brain-Derived Neurotrophic Factor (BDNF): Exercise stimulates the production of BDNF, a protein that supports the growth and survival of brain cells. Higher levels of BDNF can improve neural connectivity, fostering emotional stability, memory and cognitive clarity.

Why these changes matter

1. Mood Enhancement: By increasing levels of endorphins and serotonin, exercise can lift your mood and provide a natural counterbalance to feelings of stress or low mood.
2. Stress Regulation: Reducing cortisol (a stress hormone) during physical activity, combined with the calming effects of dopamine and norepinephrine, may help restore emotional equilibrium.
3. Emotional Resilience: Regular physical activity trains your brain to better handle stress by rewiring neural pathways through the action of BDNF. Over time, this may lead to a stronger ability to bounce back from life’s challenges.
4. Better Sleep: Serotonin and dopamine improve your emotional well-being and help regulate your sleep patterns, enabling better rest and recovery.

Research backs this up

• A review by the Mental Health Foundation (Source: A) found that regular exercise can reduce the risk of depression by 30% and can lower stress or anxiety symptoms.
• Studies (Source: B) suggest that people who engage in regular exercise tend to have larger brain regions associated with thinking and memory compared to those who don’t. Research also shows that committing to moderate-intensity exercise over six to twelve months may be linked to an increase in the volume of specific brain areas.
• Research from the Journal of Psychiatric Research (Source: C) reveals that moderate exercise three times a week can lead to reductions in symptoms of depression.
• A review (Source: D) published in the British Journal of Sports Medicine found that physical activity can be beneficial for improving symptoms of depression, anxiety and distress.

Understanding the powerful link between exercise and your brain chemistry makes it clear why staying active is not just about physical health—it can be a cornerstone of mental and emotional well-being.

Exercise and stress relief

Stress has a way of creeping into daily life and throwing off emotional balance. Exercise offers a natural, effective antidote.

How exercise helps manage stress

1. Can reduce stress hormones like cortisol: Physical activity lowers cortisol levels—the hormone responsible for the fight-or-flight response—while increasing feel-good chemicals like endorphins.
2. May provide a mental break from daily worries: Exercise can act as a form of active meditation, helping you focus on your movements instead of your worries. This can refresh your perspective and provide a much-needed reset.
3. May boost emotional control, helping you stay calm under pressure: Regular exercise may help to regulate emotions and reduce emotional outbursts during life’s challenges.

How physical activity can improve sleep and emotional well-being

Good sleep and emotional health go hand in hand with exercise, which plays a vital role in improving both. 

How exercise impacts sleep quality

• May regulate the Sleep-Wake Cycle: Physical activity can help your body produce melatonin, the hormone responsible for regulating sleep.
• May improve Sleep Depth: Moderate-intensity exercises like jogging or swimming can enhance deep sleep, which is essential for physical and mental restoration.

A good night’s sleep isn’t just about feeling rested—it’s about waking up emotionally resilient and ready to face the day.

Emotional well-being through social connection

Physical activity, especially in a group setting, can help combat feelings of loneliness and foster a sense of belonging. Studies (Source: E) show that those who engage in social exercise activities report feeling less isolated.

Physical activity guidelines in Australia

The Australian Institute of Health and Welfare (Source: F) provides clear guidelines on how much physical activity we require at different ages. Staying active is essential for our health, growth and development—especially for kids and teenagers.

For adults, the guidelines recommend:

• 2.5 to 5 hours of moderate activity each week, like walking briskly or swimming,
• Or 1.25 to 2.5 hours of vigorous activity each week, like jogging or cycling fast (you can mix both),
• Plus, do muscle-strengthening activities on two or more days a week.

However, many Australians aren’t meeting these targets:

• In 2022, 37% of adults aged 18–64 and 57% aged 65+ didn’t get enough physical activity.
• 83% of teens aged 15–17 weren’t active enough, while 80% didn’t do enough activities to strengthen muscles.
• People in outer regional and remote areas and those from lower socioeconomic backgrounds are less likely to meet these guidelines than those in major cities or higher-income areas.

If you’re not able to hit these targets, don't worry. Start small and gradually build up to find a routine that works for you.

Types of exercise for mental health

Not all exercises are created equal when it comes to emotional benefits. Different types of physical activity can impact your mood, stress levels and your overall mental well-being. Here are a few options tailored to specific needs:

• Cardio: Activities like running, cycling, or dancing get your heart rate up, releasing endorphins that help lift your mood and boost your energy. 
• Yoga: Combining movement with mindfulness, yoga is a gentle yet powerful tool for reducing stress and achieving emotional balance. It encourages deep breathing and relaxation, helping to quiet the mind and promote inner peace.
• Strength Training: Lifting weights or doing bodyweight exercises (like squats or push-ups) can boost your confidence and help reduce feelings of mental and physical exhaustion.
• Outdoor Activities: Spending time in nature can be incredibly calming. Activities like hiking, walking, or gardening get you moving and connect you with the natural world.
• Low-Impact Activities: If you’re new to exercise or looking for something gentler, low-impact activities like swimming, cycling, or even walking are great options.

Of course, you don’t have to restrict yourself to one type of exercise. Combine any of the above and any other activities you enjoy to make a workout mental health plan that works for you.

For those not usually active

If you’re not used to exercising, starting slowly and making small, enjoyable changes will help you build confidence in staying active.

• Going to the shops: A leisurely walk around the store or local market is a great way to get moving.
• Gardening: Digging, planting and weeding can be surprisingly good exercises that connect you to nature.
• Household chores: Daily tasks like vacuuming, mopping and tidying up can keep you active and productive throughout the day.
• Cooking: Preparing meals from scratch often involves standing, chopping, stirring and other movements that keep you on your feet. Ask any home cook or chef, and they’ll tell you it's hard work.

Tip: If you’re just getting started, pick something you enjoy. Whether it’s a walk around the block or a swim at your local pool, the key is to make it fun and sustainable. The more you enjoy the activity, the easier it will be to stick with it.

Practical tips for exercise and emotional well-being

• Combine Exercise with Mindfulness: Activities like yoga or tai chi allow you to focus on breathing and movements, enhancing the stress-relieving benefits.
• Make it Social: Join a fitness class or walking group to boost emotional well-being through social connection.
• Set Achievable Goals: Start with small, attainable goals to build consistency without feeling overwhelmed.
• Overcome Barriers: If time is challenging, incorporate short bursts of activity into your day, like a 10-minute walk during lunch.
• Mix it Up: Variety keeps exercise fun and ensures you engage different muscle groups, preventing burnout.

How much exercise is needed for emotional benefits?

When it comes to reaping the emotional benefits of physical activity, consistency matters more than intensity.

• General Guidelines: The World Health Organization (Source: G) recommends at least 150 minutes of moderate aerobic activity or 150 minutes of vigorous activity per week for adults.
• Start Small: If you’re new to exercise, even 10-minute sessions can improve mood and reduce stress. Gradually build up as you feel more comfortable.
• Listen to Your Body: Balance is key. Overtraining can lead to mental and physical exhaustion, so ensure you’re giving your body time to rest and recover.

Exercise your emotional well-being

Exercise isn’t just about physical fitness—it’s a foundation for emotional strength and mental clarity. Regular activity can transform how you feel inside and out by helping to reduce stress, boost mood and improve sleep. Whether it’s a daily walk or exploring a new hobby like yoga or cycling, each step is an investment in your emotional health.

If you need help figuring out where to start, consult your GP or fitness professional to find activities that suit your needs and lifestyle.