Physical activity can improve the mind as well as the body. Here’s how.

Physical activity is good for your physical health, but it also has “tremendous benefits for brain health and brain function.” 

That’s according to Dr. Kelly Kessler, owner of Optimal You Health and Wellness and host of the Rewiring Health podcast. She explains that physical activity impacts the levels of neurotransmitters or brain chemicals. That includes serotonin, which improves mood; endorphins or feel-good chemicals; and cortisol, which improves alertness.

“It has been shown that physical activity also reduces symptoms of anxiety and depression,” says Kessler, who is also a physical therapist and certified strength and conditioning specialist.

That is supported by Mayo Clinic research. The Clinic notes that depression and anxiety can make it hard to get motivated, but getting over the hump to exercise can make a difference. Exercise also can prevent and improve health problems such as high blood pressure, diabetes and arthritis, according to Mayo Clinic.

The Clinic notes that the links between depression, anxiety and exercise are not completely understood, but physical activity has been shown to ease symptoms and help keep them from coming back. Among the benefits are the release of “feel-good endorphins,” which the Clinic describes as natural, cannabis-like brain chemicals — among other natural brain chemicals that enhance one’s sense of well-being. That takes the mind off worries and gets people out of a cycle of negative thoughts that can feed anxiety and depression, according to the Clinic.

Regular exercise also has psychological and emotional benefits, the Clinic notes. By meeting exercise goals, people can gain confidence. Exercise in a public setting can also mean more social interactions. And exercise is healthier than drinking alcohol, dwelling on feelings or simply hoping they’ll go away when it comes to coping with things, per the Clinic.

“Physical activity also increases nervous system resilience, which improves your ability to buffer stress,” Kessler adds. “By putting your nervous system into a fight-or-flight state under your conscious control, the brain adapts and becomes much better able to regulate external sources of stress.”

Dr. Paul Reed, director of the Office of Disease Prevention and Health Promotion for the U.S. Department of Health and Human Services, writes in a story for health.gov that in addition to helping with anxiety, depression and stress, physical activity can improve brain health, cognitive function, sleep and overall quality of life. While that physical activity is not a substitute for mental health treatment when needed, Reed writes that it does play a “significant role” in emotional and cognitive well-being.

The exercise does not necessarily need to be super-strenuous to be beneficial. Mayo Clinic says research shows activities as simple as regular walking can help to improve moods. Both physical activity that works muscles and requires energy as well as structured, repetitive exercise can be beneficial to one’s health, according to the organization. As examples of exercise, Mayo Clinic notes things such as running, lifting weights and playing basketball that get the heart pumping. But physical activities such as gardening, washing the car or walking around the block can provide a boost to one’s mood.

Reed writes that people can get creative at home with impromptu dance parties or household chores that get the body moving in different ways. And Kessler adds that physical activity performed in the first half of the day increases one’s core body temperature.

“This has been shown to improve circadian rhythms, thus allowing you to get to sleep quicker and decrease sleep disturbances,” she says. “[The] proper amount of sleep also decreases symptoms of anxiety and depression.”

Kessler also says there is a “tremendous benefit” to getting out of one’s comfort zone with physical activity and learning new skills, sports or activities.

“Acquiring new motor skills facilitates new connections and wiring patterns in your brain,” she says. “This improves your ability to learn and increases the plasticity of your brain, which supports future learning.”

Mayo Clinic recommends 30 minutes or more of exercise a day for three to five days a week to improve depression or anxiety, but notes that even 10 to 15 minutes of physical activity may make a difference. Reed adds that the department’s Physical Activity Guidelines recommend at least two days per week of muscle-strengthening activity. And while adults should be getting 150 minutes of moderate-intensity aerobic activity each week, youths should get 60 minutes more than that. To keep things going long-term, people should pick enjoyable activities.

“The mind and the body are completely integrated,” Kessler says. “Your thoughts and feelings have a significant impact on your body, and your body directly impacts the mind. Regular physical activity goes beyond muscular strength or endurance. It is a gateway to better brain health and function and a more empowered you.”