Exercise and the Mind

Nowadays, we live in a society that demands too much from us. Stress, depression, sedentary lifestyles, and anxiety seem to be a regular part of our routines.

And without realizing it, these factors gradually — or sometimes abruptly — deteriorate our physical and mental health.

You’ve probably already heard that exercise should be part of your daily routine. Maybe your doctor said it, or that friend who goes to the gym and can’t stop telling you how great they feel: “I sleep better, I have more energy, I’m in a better mood!”  Whatever the source, it’s in your hands to take this powerful tool and turn it into an ally to improve your well-being.

In this article, we will focus especially on the benefits of exercise for mental health: how it helps maintain a state of calm, reduce stress, anxiety, and other conditions that directly impact your quality of life.

Once I read a phrase in a book that stuck with me:“Exercise saves brains and sick behaviors.” And beyond the obvious physical benefits — such as reduced body fat, increased muscle tone, or improved posture — exercise also transforms your brain, and with it, your emotions and your way of facing life.

Exercise: a silent ally of your mental health

Mental health professionals often recommend physical activity to people going through low emotional states, facing psychological disorders, or struggling with addictions.

Even when motivation is low, movement can be a decisive first step toward emotional well-being.

What effects does exercise have on the brain?

• It increases cerebral blood flow, improving oxygenation and enhancing learning and memory.

• It stimulates neurogenesis, that is, the formation of new neurons, especially in the hippocampus, a key region for memory and emotional regulation.

  Keep in mind that this area tends to shrink with age if not properly stimulated; exercise can slow this deterioration.

• It decreases the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

• It improves sleep, a key factor in emotional regulation.

• It raises levels of neurotransmitters like dopamine, serotonin, and norepinephrine, which are essential for mood regulation.

  People with depression often show imbalances in these systems, which explains their low emotional state.

  
  

Several studies have shown that regular exercise can be as effective as certain antidepressant medications in cases of mild to moderate depression (Craft & Perna, 2004; Schuch et al., 2018). It also improves self-esteem, concentration, and stress tolerance.

You don’t need to start by running a marathon

The wonderful thing about exercise is that it doesn’t require great efforts to start generating positive changes. Simple activities like brisk walking for 20 to 30 minutes a day already show noticeable effects on the brain.

It has been observed that this type of movement:

• Lowers cortisol levels, known as the stress hormone

• Stimulates creativity and mental clarity

• Even 6 minutes of high-intensity exercise can improve brain plasticity and increase the concentration of BDNF (brain-derived neurotrophic factor), an essential protein for cognitive health and the formation of new neural connections.

Listen to your body

The benefits of exercise don’t depend solely on intensity or type of training.

What matters is consistency and finding an activity that fits your needs and lifestyle.

Some people find relief in practices like yoga or Pilates, others in cycling, swimming, hiking, or dancing. It’s not about competing or pushing yourself to the limit, but about moving consciously and regularly.

Over time, you’ll see that not only will you feel physically better, but also more emotionally balanced, more resilient, and more focused.

The benefits of physical exercise go far beyond aesthetics.

Moving daily strengthens your body, yes, but it also shapes your mind, improves your mood, reduces stress, and protects your brain health in the long term.

Make exercise your daily medicine: free, natural, and powerful.

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⚠️ This article is for informational and educational purposes only. It is not a substitute for professional psychological care. If you need help, consult a certified specialist. In case of emergency, seek immediate assistance in your local area. Legal Disclaimer

References:

Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. Primary Care Companion to The Journal of Clinical Psychiatry, 6(3), 104–111. https://doi.org/10.4088/pcc.v06n0301

Schuch, F. B., Vancampfort, D., Firth, J., et al. (2018). Physical activity and incident depression: a meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631–648. DOI:10.1176/appi.ajp.2018.17111194

Raichlen, D. A., et al. (2019). The neurobiological effects of physical exercise in humans: a review of fMRI studies. Frontiers in Psychology, 10, 889. https://doi.org/10.3389/fpsyg.2019.00889