The physical changes people experience after committing to a regular exercise routine are visible to the naked eye. After making such a commitment, particularly if one is accustomed to a sedentary lifestyle, people may lose a noticeable amount of weight, move more quickly, and even appear younger, a change that may be related to the positive effects exercise has on sleep.

Less noticeable, but no less advantageous, are the mental health benefits of routine exercise. According to the Mental Health Foundation, physical activity releases brain chemicals that improve mood, making exercise a tool anyone can use to improve their mental health. As individuals consider the benefits of physical activity, they can keep the following ways exercise affects mental health in mind.

Exercise and stress reduction

A 2022 Gallup poll found that 40% of adults worldwide experienced a great deal of stress. The poll asked adults in 142 countries and areas, underscoring the significance of stress as a legitimate global health concern. The Mental Health Foundation notes that the most common physical signs of stress include difficulty sleeping, sweating, and loss of appetite, symptoms triggered by a surge of the stress hormones adrenaline and noradrenaline. These hormones increase blood pressure and heart rate. Exercise can help alleviate stress, and the Mental Health Foundation notes that adults who are highly active tend to have lower stress levels than those with more sedentary lifestyles.

Exercise and self-esteem

A 2022 study in The Journal of Sports Medicine and Physical Fitness compared 352 participants aged 20 to 40 who had exercised regularly at least 2 days per week over the previous 6 months with 350 similarly aged sedentary individuals. The study assessed various characteristics of each group and ultimately concluded that those who exercised had higher self-esteem than those who did not. As a result, the authors recommended exercise as a preferred method for increasing self-esteem.

Exercise and depression

A systematic review and network meta-analysis of randomized controlled trials found that exercise is an effective treatment for depression. The review, published in the peer-reviewed medical journal The BMJ in 2024, analyzed 218 studies involving more than 14,000 participants. Walking, jogging, yoga, and strength training were particularly effective in treating depression, which the World Health Organization estimates affects about 280 million people worldwide.

The physical benefits of routine physical activity may be most noticeable. However, regular exercise also profoundly affects individuals’ mental health.