Why exercise is brilliant for your mental wellbeing:
Your body, brain, and healing.
We all know that exercise is good for the body – better sleep, improved heart health, toned muscles, all that stuff that we see and hear across the media and health services. But what’s not talked about nearly enough is just how powerful exercise can be for your mental health. We’re not just talking about feeling satisfied after a run or enjoying the post-gym glow. The benefits go much deeper – into the very wiring of your brain and even into how your body processes trauma.
Do you want to find out more? Then read on…..
The brain and exercise – the neuroscience behind it.
First, let’s talk about what happens in your brain when you get moving. Every time you exercise, whether it’s a brisk walk, a sweaty spin class, or a bit of yoga, your brain releases chemicals called neurotransmitters. You’ve probably heard of endorphins, those “feel-good” chemicals that create that post-workout buzz. However, there’s more going on behind the scenes.
Serotonin: This neurotransmitter plays a key role in mood regulation. Low levels of serotonin are linked with depression and anxiety but engaging in exercise gives your serotonin production a healthy kick, helping to boost your mood and improve well-being.
Dopamine: Often referred to as the “reward chemical,” dopamine is what makes you feel accomplished after finishing a workout. Regular exercise can help keep your dopamine levels balanced, which is particularly important for motivation and focus.
Brain-derived neurotrophic factor (BDNF): This might sound like a technical term, but essentially, BDNF is like fertiliser for your brain cells. It’s a protein in the brain and spinal cord and it encourages the growth of new neurons and helps protect existing ones, which can improve memory and cognitive function. BDNF is an essential part of our brain plasticity.
In a nutshell, exercise isn’t just making you stronger physically, it’s literally rewiring your brain to be more resilient and capable of handling stress.
Exercise and stress – The body’s built-in pressure valve
Stress is inevitable. Whether it’s work deadlines, family drama, or just the general turmoil of life, your body responds to stress with a rush of hormones like cortisol and adrenaline. In short bursts, this is helpful because it primes you for action (think fight-or-flight response). But when stress becomes chronic, those hormones can cause chaos in your body and mind.
Exercise acts as a natural stress reliever. It helps to lower cortisol levels and encourages the release of endorphins, counteracting those negative effects. Think of it like hitting a reset button, each workout gives your body and mind a chance to let go of built-up tension.
The link between trauma and the body
Now, let’s look at something a bit deeper: trauma. When we experience traumatic events, whether it’s a car accident, loss, or ongoing emotional stress, our body often holds onto that trauma. This concept isn’t just some insightful metaphor, it’s backed up by science.
Famous psychiatrist Bessel van der Kolk, author of The Body Keeps the Score, explains that trauma can become “trapped” in the body’s nervous system. When you’re exposed to trauma, your body’s fight-or-flight response kicks in, but if that response isn’t properly processed (which is common), the body remains stuck in survival mode. Symptoms can manifest as anxiety, muscle tension, fatigue, or even chronic pain.
This is where exercise can be so cathartic and healing.
Movement helps release trapped energy – practices like yoga, dance, or mindful walking help reconnect you to your body, allowing you to process and release physical tension stored from trauma.
Movement helps to regulate the nervous system – exercises that focus on breath control, such as Pilates or Tai Chi, help bring the nervous system back into balance and promote a state of calm.
Movement can help to empower you through strength – building physical strength can help restore a sense of control and safety in your body, which is often lost after trauma.
What type of exercise is best for mental health?
There’s no one size fits all answer here. The best kind of exercise is the one you enjoy and will stick with. But if you’re specifically aiming for better mental health, here are a few ideas:
Cardiovascular exercise: running, swimming, cycling, or even a fast-paced walk can help reduce anxiety and boost mood by releasing those lovely endorphins.
Mind-body practices: Yoga, Tai Chi, and Pilates not only help reduce physical tension but also encourage mindfulness, which can be especially beneficial for trauma recovery.
Strength training: lifting weights or using resistance bands builds physical confidence and resilience, plus, research suggests it can help ease symptoms of depression.
Group activities: joining a local sports club or attending fitness classes offers social interaction, which is a crucial factor in improving your mental health.
Movement as medicine
Exercise isn’t a magic fix, but it’s one of the most effective, accessible tools we have for supporting our mental health. It’s not just about looking good, it’s about feeling better, from the inside out. Whether you’re processing stress, healing from trauma, or just looking for a natural mood boost, getting your body moving can be the first step towards a healthier, happier mind.
So, next time you’re debating whether to go for that walk or hit the gym, remember – you’re not just working on your fitness, you’re nurturing your brain, releasing old tension, and creating space for healing. And that’s something worth lacing up your trainers for.
Written by Hayley McAuley
Psychotherapist