The Link Between Physical Activity and Mental Wellness

Exercise plays a significant role in enhancing mental wellness, improving mood, reducing stress, and boosting cognitive function. PHOTO: Jonathan Borba

Physical activity is often associated with physical health, but its benefits extend well beyond the body. Exercise plays a crucial role in enhancing mental wellness, improving mood, reducing stress, and boosting cognitive function. Emerging research consistently emphasizes how even moderate physical activity can have significant benefits for our brains—helping prevent cognitive decline, improve mental clarity, and support emotional well-being.

The Latest Research on Physical Activity and Brain Health

While exercise is commonly linked to physical well-being, its impact on brain function is just as vital. A study presented at the American Academy of Neurology (AAN) 77th Annual Meeting from 5-9 April 2025, led by Dr. Jia-Yi Wu of Fudan University, highlights how physical activity is essential for brain health. This research found that individuals who engage in moderate to vigorous physical activity are less likely to develop dementia, stroke, anxiety, depression, and sleep disorders.

The research analyzed data from over 73,000 individuals in the UK, with an average age of 56. The participants wore motion-tracking devices for seven days, which monitored their activity, energy expenditure, and sedentary time. Those who engaged in more physical activity were 14% to 40% less likely to develop mental health issues. In contrast, extended sitting time increased their risk by 5% to 54%. This highlights the importance of consistent, moderate physical activity in safeguarding mental health.

“Regular movement is key to promoting mental health,” says Dr. Wu. “Encouraging lifestyle changes could reduce the burden of these diseases in the future.” These findings reinforce the growing body of evidence supporting physical activity’s role in reducing the risk of brain and mental health conditions.

Regular exercise fosters a sense of accomplishment, making you feel stronger, more capable, and confident. PHOTO: Alesia Kozik

How Physical Activity Enhances Mental Health

1. Boosts Mood and Reduces Anxiety

   Exercise is well-known for its ability to improve mood. Physical activity triggers the release of endorphins, the brain's "feel-good" hormones, helping to reduce feelings of anxiety, stress, and depression. Whether it’s a brisk walk, yoga, or an intense workout, exercise lowers cortisol levels, making it easier to stay calm and emotionally balanced. Short bouts of activity, such as stretching or a quick walk, can provide immediate relief.

2. Improves Sleep

   Sleep plays a crucial role in mental health, and exercise enhances sleep quality. Regular physical activity helps people fall asleep faster, experience deeper sleep, and wake up feeling more refreshed. It also helps regulate sleep patterns, making it particularly beneficial for those with insomnia or irregular sleep schedules. Improved sleep contributes to better energy levels and mental clarity throughout the day.

3. Increases Self-Esteem

   Physical activity not only improves appearance but also boosts self-esteem. Regular exercise fosters a sense of accomplishment, making you feel stronger, more capable, and confident. These feelings of empowerment directly improve mental wellness. When you feel good about yourself physically, your emotional and mental well-being also benefits.

4. Strengthens Cognitive Function

   Exercise is beneficial not just for the body but for the brain. Research consistently shows that physical activity enhances cognitive functions such as memory, attention, and processing speed. A 2024 study by Penn State College of Medicine found that everyday physical activity, from walking to more intense exercises, improved cognitive processing speed in middle-aged adults. Participants who exercised showed improvements equivalent to being four years younger in terms of processing speed. Dr. Wu’s study also reinforces that regular exercise helps maintain mental sharpness and may reduce the risk of cognitive decline.

5. Enhances Social Connections

   Group activities like fitness classes, team sports, or even walking with a friend provide opportunities for social interaction, which is crucial for mental health. Social connections help reduce loneliness and isolation, which can harm emotional well-being. Exercising with others offers physical benefits along with emotional support, creating a sense of community and belonging.

   
   

Why Exercise Is Protective Against Brain Disease

Researchers are exploring the biological mechanisms behind exercise’s impact on brain health. One theory is that exercise helps regulate metabolic function and reduce inflammation, which may play a role in conditions like depression. Physical activity is also believed to increase brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons. This process promotes neuroplasticity, enabling the brain to adapt to new challenges and recover from injuries. Additionally, exercise improves blood flow to the brain, ensuring that cells receive the oxygen and nutrients they need. Together, these factors protect the brain from age-related diseases such as Alzheimer’s and dementia, supporting both structural integrity and cognitive function.

Whether it's a brisk walk or a yoga session, every bit of movement benefits your mental health, improving mood and brain function. PHOTO: Bamboo Ave

How to Incorporate Physical Activity into Your Routine

Incorporating physical activity into your day doesn’t require extreme effort. Small, consistent actions can have a profound effect on both physical and mental health. Here are a few easy ways to get started:

• Take Daily Walks: Walking is a simple and effective way to stay active. A 20-minute walk can boost your mood, improve cognitive function, and help clear your mind.

• Join a Fitness Class or Try Yoga: Fitness classes and yoga combine physical activity with mindfulness, promoting relaxation, reducing stress, and enhancing mental clarity.

• Set Small, Achievable Goals: Begin with realistic goals, such as taking the stairs instead of the elevator or walking for 10 minutes daily. Small steps lead to lasting changes.

• Find an Activity You Enjoy: Whether it's swimming, dancing, or a team sport, choose an activity you love to make it easier to stick with it. The key is to keep moving.

• Make It Social: Exercise is more enjoyable when shared with others. Whether it's with a partner, friend, or family member, working out together offers both physical and emotional benefits.
  

Take Action Now

The connection between physical activity and mental wellness is clear. Exercise not only strengthens your body but has a profound impact on mental and cognitive well-being. Regular physical activity can improve mood, enhance sleep, boost self-esteem, and sharpen cognitive function. Even light, daily movements provide immediate benefits for brain health.

As research continues to highlight the importance of exercise for mental wellness, it's vital to prioritize physical activity in your routine. By making simple lifestyle changes, you can experience the benefits of exercise today while reducing long-term risks of cognitive decline.

How can you add more physical activity to your daily routine to improve your mental and brain health? Have you noticed improvements in your cognitive function or emotional well-being from regular exercise?

Sources:

• American Academy of Neurology (AAN). (2025). Preliminary Study on Physical Activity and Brain Health. Presented at the AAN’s 77th Annual Meeting, April 2025. AAN Press Release

• Jia-Yi Wu, MD, Fudan University, China. (2025). Physical Activity’s Role in Neuropsychiatric Diseases. Presented at AAN 77th Annual Meeting, April 2025.

• Penn State College of Medicine. (2024). Impact of Physical Activity on Cognitive Function in Middle-Aged Adults. Published in Annals of Behavioral Medicine, October 2024..Read the full study

• PubMed. (2023). Study on Physical Activity and Brain Health. Read the PubMed Abstract