It’s obvious why working out is good for your body and long-term health, but what's the link between exercise and mental health?
From lowering stress and anxiety to boosting your mood and energy, here's the science behind the post-workout high and how you can harness the mind-body connection to improve your overall quality of life.
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It's becoming more and more important that we take the time to take care of our mental health as well as taking care of our physical health.
Exercise is a great way to combine both mental and physical wellbeing in one go, offering a significant boost to your overall mood.
Beyond the personal gains, the fitness space can also provide a great sense of community and social support, which is vital for building resilience and a strong mental wellbeing foundation.
What is the link between exercise and mental health?
A significant body of research has investigated the link between mental health and exercise, consistently highlighting its positive effects.
One study by the University of Nebraska Medical Centre stated that “Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function.”
The health benefits of regular exercise include improved sleep, stress, mood, energy, and mental alertness.
The post-workout high: endorphins and endocannabinoids
For a long time, the exhilarating feeling often described as the 'runner’s high' or post-workout high was solely attributed to endorphins.
While endorphins are certainly released during enjoyable activities like working out, new research suggests another chemical group may be the primary source of that euphoric rush.
What are endorphins?
Endorphins are natural neuropeptides—or chemical signals—released by the brain to act as natural pain and stress relievers.
They are released during enjoyable events like exercise, laughter, or love, and help to block the perception of pain.
Increasing endorphin levels can help to boost mood, self-esteem, support cognitive function and immune health, and also reduce stress, anxiety, and feelings of depression.
The role of endocannabinoids
Recent studies suggest that the true rush of the post-workout high may be caused by endocannabinoids.
Endocannabinoids are lipid-based neurotransmitters that promote feelings of calm, bliss, and euphoria—often moving more easily from the bloodstream to the brain than larger endorphin molecules.
Therefore, while endorphins play a crucial role in blocking pain and managing stress, it’s the combination of both chemicals that results in that incredible feeling of well-being after a vigorous working out session.
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How does exercise impact the mind?
Beyond chemical releases, physical activity has also been linked to improving the brain's ability to think, learn, and problem-solve, helping to promote better emotional balance.
Regular working out can have a direct impact on our cognitive function, memory, and may reduce the risk of cognitive decline diseases, such as dementia.
A study by the Centres for Disease Control and Prevention found that cognitive decline is twice as common in inactive adults than those who are physically active.
What are the mental health benefits of exercise?
Improves mood
One of the biggest impacts of working out is the improvement in your mood, thanks to the release of those feel-good chemicals.
The more we stimulate these chemicals, the higher the level we can build, which helps to reduce anxiety, depression, and stimulate a feeling of calm.
Improves sleep
Exercising regularly can help to improve your sleep and the overall quality of your rest, which is essential for supporting brain function.
Physical activity can help reduce pre-sleep anxiety and improve some common sleep problems, such as restless leg syndrome, insomnia, and sleep apnoea.
Increased energy levels
Regular exercise is a great way to boost overall energy levels, as it helps block pain perception and improves cardiovascular health.
When daily activities become easier, you are left with more energy at the end of the day, helping you feel more alert and ready to move.
Improves your confidence
How you feel about yourself can impact your mental health significantly, and having good self-esteem is a great way to boost wellbeing.
Regular working out can help you feel mentally and physically stronger, which increases a positive attitude towards your body and boosts self-esteem.
Improves cognitive function
Exercise is a great way to delay the cognitive effects of ageing and some cognitive-related diseases, helping to keep your mind sharp.
Studies have shown that concentration and cognitive function are enhanced after working out and over a prolonged period of regular exercise helps to improve blood flow to the brain.
Tips for getting started with exercise for your mental health
If you want to get started but aren’t sure how, here are our top tips for starting your fitness journey for better physical and mental health:
Start slowly and gradually build
Take your time to build new habits and allow your body and mind to adjust to new movements and a workout schedule.
Once you’ve got into the swing of things, you can then start to build up the length, frequency, and intensity of your workouts, building confidence.
Work out with a friend
Getting a friend, family member, or colleague involved to work out together is a great way to build confidence and have someone to motivate and encourage you.
If you don’t have someone to work out with, joining a class or trying class-based gyms are great ways to find a supportive community of like-minded people.
Find a programme you enjoy
Making sure you enjoy your programme is a great way to stay committed and motivated to keep going, as workouts don’t have to be long and boring.
Keeping things fresh can also be a great way to keep your body guessing and keep you on track to reach your end goal.
Non-exercise lifestyle tips for wellbeing
While working out is a powerful tool for boosting mental wellbeing, it works best when supported by other healthy lifestyle choices.
Focusing on these key areas can significantly help to manage stress and improve your overall quality of life.
Prioritise quality sleep
Sleep is when your body and mind recover, consolidate memories, and regulate hormones essential for mood.
Aim for 7-9 hours of quality sleep per night, maintaining a consistent sleep schedule, and creating a cool, dark, and quiet bedroom environment.
Manage stress effectively
Chronic stress can have a significant negative impact on both physical and mental health, so finding effective coping mechanisms is crucial.
This could include mindfulness, deep breathing exercises, spending time in nature, or scheduling regular breaks throughout your day.
Follow a balanced diet
A nutritious diet rich in whole foods, healthy fats, and complex carbohydrates provides the fuel and building blocks your brain health needs to function optimally.
Ensure you get enough Omega-3 fatty acids, which are important for brain cell structure, and stay consistently hydrated throughout the day.
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Take Home Message
Are you ready to improve your physical and mental health? We thought so!
There have been numerous studies that show the endless benefits that working out can have on your mental health, from reducing anxiety and stress to improved cognitive function and memory.
Remember that the rush of the post-workout high is a powerful combination of endorphins and endocannabinoids working together to improve your mood and boost self-esteem.
You don’t have to go mad; even 30 minutes of exercise a day can make a difference, proving that it’s not just your body that benefits—it’s your mind, too.
