Blog

How Does Exercise Improve Mental Health? The Mind Body Connection

We all know the more obvious significant health benefits of keeping physically active through exercise: stronger muscles, better cardiovascular endurance, and a healthier waistline. But often overlooked is the profound impact movement has on our psychological state. In Australia, where mental health conditions are increasingly prevalent, understanding the link between exercise and mental health is more critical than ever.

Whether you are an elite athlete sidelined by an injury or an office worker feeling the burnout of the daily grind, moving your body is one of the most effective tools for healing your mind. But how does exercise improve mental health specifically? Is it just a temporary distraction, or does it change our biology?

In this guide, the team at MPhysio explores the benefits of exercise on mental health, the science behind the “runner’s high,” and how structured rehabilitation can help you regain confidence after an injury, optimising both mental and physical health.

The Biological Connection: Why Is Exercise Good for Mental Health Issues?

When we ask, “Why is exercise good for mental health?” the answer lies deep within our neurochemistry. Physical activity is not merely a task for your muscles; it is a stimulus for your brain.

The Chemical Response

You have likely heard of endorphins—the body’s natural painkillers. However, the mental health benefits of exercise go beyond just one chemical. When you engage in moderate-intensity physical activity, your body releases a cocktail of neurotransmitters.

• Serotonin: Regulates mood, sleep, and appetite. Low levels are often linked to depression.
• Dopamine: The “reward” chemical, essential for motivation and self-esteem.
• Brain-Derived Neurotrophic Factor (BDNF): Exercise stimulates the production of BDNF, a protein that supports the growth of new brain cells and improves cognitive function (Mikkelsen et al., 2017).

The Stress-Buster

In our modern lives, our bodies often stay in a state of high alert. Research shows that exercise for mental health management works by reducing the body’s levels of stress hormones, such as cortisol and adrenaline (Sharma, Madaan & Petty, 2006). By engaging in a regular exercise routine, you are effectively training your body’s relaxation response to stress, helping you stay calmer in high-pressure situations.

Breaking the Cycle: Physical Activity and Mental Health Conditions

While exercise is not a replacement for medication or therapy for severe conditions, mental health professionals increasingly recommend it as a vital component of treatment plans. A systematic review of randomised controlled trials has consistently highlighted the benefits of exercise for mental health in reducing symptoms of common disorders (Stubbs et al., 2018).

Managing Depression and Anxiety

The benefits of regular exercise for mental health are perhaps most well-documented regarding depression and anxiety. Physical activity can treat mild to moderate depression effectively. A large-scale cross-sectional study involving 1.2 million individuals found that those who exercised had 43.2% fewer days of poor mental health in the past month than individuals who did not exercise (Chekroud et al., 2018).

For those suffering from anxiety disorders, the physical symptoms — such as a racing heart or muscle tension — can be frightening. Interestingly, vigorous physical activity mimics these symptoms in a controlled environment (elevated heart rate, heavy breathing). By associating these sensations with safety and health rather than danger, anxiety symptoms can decrease over time (Sharma, Madaan & Petty, 2006).

The Vicious Cycle of Pain and Overall Mood

At MPhysio, we frequently see patients caught in a “vicious cycle.” Chronic pain (such as back or neck pain) leads to inactivity. Inactivity leads to a drop in mood and energy levels. This emotional state increases the perception of pain, leading to further inactivity.

Breaking this cycle is where physiotherapy plays a pivotal role. Evidence from Cochrane Reviews suggests that physical activity is a key intervention for managing chronic pain, helping to improve both physical function and psychological well-being (Geneen et al., 2017). By introducing a moderate physical activity plan, we can alleviate the pain while simultaneously providing the mental health benefits of exercise.

The Interaction Between Injury Rehabilitation & Mental Health Benefits

One of the most significant challenges to mental health is physical injury. For a runner, a netball player, or a tradesperson, a major break, tear or strain on the sporting field or at work can dramatically upend normal life and leave the individual questioning their sense of identity.

The Mental Toll of Immobilisation

When you are forced to stop your daily routine due to an ACL tear, a shoulder reconstruction, or severe back pain, the sudden cessation of physical exercise can lead to a rapid decline in mental well being. This is where Injury Rehabilitation becomes a mental health intervention as much as a physical one.

Effective rehabilitation provides:

1. A Sense of Agency: It gives you control over your recovery, combating feelings of helplessness.
2. Routine: Re-establishing a daily routine with prescribed exercises helps structure the day.
3. Goal Setting: Achieving small milestones (e.g., walking without crutches, the first jog) provides a massive boost to self-confidence.

If you are recovering from surgery or a significant injury, navigating the journey alone can be daunting. Our Injury Rehabilitation services are designed to support you holistically, ensuring your return to activity is safe for both your body and your mind.

Sports Physio: Performance and Psychology

For athletes who ask the question, “How does exercise help mental health?” the answer is linked closely to performance. However, the pressure to perform can also induce stress.

Sports physiotherapy isn’t just about fixing a hamstring strain; it is about optimising the body so the mind can focus on the game. When an athlete feels physically robust, their confidence grows, and performance anxiety diminishes.

Furthermore, team sports offer a unique benefit: social connection. In the study by Chekroud et al. (2018), popular team sports were associated with the lowest mental health burden, suggesting that the camaraderie found in team environments, combined with regular physical activity, provides a dual protective effect against mental health issues.

Practical Steps: How Is Exercise Linked to Mental Health Improvements?

Answering “Why does exercise improve mental health?” is the first step. The second is implementation. You do not need to run a marathon to see results. The National Institutes of Health and other major health bodies recommend adults aim for 150 minutes of moderate-intensity physical activity per week.

Here is how you can structure an exercise plan to maximise both mental and physical benefits:

1. Start Low and Slow

If you are currently sedentary or recovering from pain, jumping into high-intensity interval training can be overwhelming and lead to muscle cramps or injury. Start exercising with low-impact activities. A short walk, a gentle bike ride, or swimming are excellent ways to introduce physical activity without spiking cortisol levels.

2. Clinical Pilates for Mind-Body Connection

For those finding it hard to quiet a busy mind, Clinical Pilates is an exceptional tool. Unlike general gym workouts, Pilates requires intense focus on breath, alignment, and core control. This mindfulness aspect forces you to be “in the moment,” providing a break from negative thoughts and anxiety.

3. Resistance Training

Lifting weights isn’t just for bodybuilders. Resistance training has been shown to significantly reduce anxiety and improve sleep quality. The tangible progress of lifting a heavier weight than you did last week provides a measurable boost to self esteem.

4. Consistency Over Intensity

As you begin to exercise regularly, the benefits of exercise for mental health accumulate over time. It is better to engage in moderate exercise for 30 minutes, five days a week, than to do one punishing session that leaves you unable to move for days.

How Does Exercise Help Mental Health for Older Adults?

As we age, cognitive decline and isolation become genuine concerns. Research suggests there are significant cognitive, mental and emotional benefits for older adults. Regular physical activity increases blood flow to the brain, which can help preserve memory and executive function (Mikkelsen et al., 2017).

Moreover, group exercise classes or regular visits to a physiotherapist can provide essential social interaction, combating the loneliness that often exacerbates depression in the elderly. MPhysio offers tailored programs for older adults to maintain physical fitness safely.

Overcoming Barriers: When Mental Health Makes it Hard to Move

It is a paradox: we have answered the question of “How is exercise linked to mental health?”, but mental illness (like depression) often robs us of the motivation to move.

If you are feeling stuck, consider the following:

• Don’t wait for motivation: Motivation often follows action. Commit to just 5 minutes. Often, once you start, you will keep going.
• Seek professional help: If pain or fear of injury is stopping you, a mental health professional or a physiotherapist can help remove those barriers.
• Remove the guesswork: Decision fatigue is real. Having a professional design an exercise plan for you removes the mental load of deciding “what to do.”

Summary of Benefits

Let’s recap the benefits of exercise on mental health:

• Chemical Boost: Increases endorphins, serotonin, and dopamine (Mikkelsen et al., 2017).
• Stress Reduction: Lowers cortisol and trains the nervous system’s response to stress (Sharma et al., 2006).
• Cognitive Function: Sharpens memory and focus.
• Sleep: improved sleep quality leads to better emotional regulation.
• Self-worth: Hitting goals improves self-esteem and confidence.

Take the Next Step for Your Mind and Body

How does exercise improve mental health? The answer will be different for everyone depending on their body challenges, current mindset and the support they receive. The important point to acknowledge is that whether you are dealing with chronic pain, recovering from surgery, or simply want to use exercise to boost your mental well-being, you don’t have to do it alone.

At MPhysio, we believe in a holistic approach. We don’t just treat the injury; we treat the person. From our Injury Rehabilitation programs designed to get you back to the activities you love, to our Clinical Pilates sessions that foster a strong mind-body connection, we are here to support your journey.

Looking to improve your physical and mental health? Brisbane, Gold Coast, and Sydney residents can book a consultation with our experienced team today. Let us help you build a routine that heals.

Book Your Appointment with MPhysio

References

Chekroud, S. R., Gueorguieva, R., Zheutlin, A. B., Paulus, M., Krumholz, H. M., Krystal, J. H., & Chekroud, A. M. (2018). 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, 5(9), 739–746. https://doi.org/10.1016/S2215-0366(18)30227-X

Geneen, L. J., Moore, R. A., Clarke, C., Martin, D., Colvin, L. A., & Smith, B. H. (2017). Physical activity and exercise for chronic pain in adults: an overview of Cochrane Reviews. Cochrane Database of Systematic Reviews, (4). https://doi.org/10.1002/14651858.CD011279.pub3

Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48–56. https://doi.org/10.1016/j.maturitas.2017.09.003

Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary Care Companion to the Journal of Clinical Psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a

Stubbs, B., Vancampfort, D., Hallgren, M., Firth, J., Veronese, N., Solmi, M., … & Kahl, K. G. (2018). EPA guidance on physical activity as a treatment for severe mental illness: a meta-review of the evidence and Statement from the European Psychiatric Association (EPA), supported by the International Organization of Physical Therapists in Mental Health (IOPTMH). European Psychiatry, 54, 124-144. https://doi.org/10.1016/j.eurpsy.2018.07.004