by In one large study, mental illnesses collectively constituted the greatest global disease burden. Government data shows nearly 20% of UK adults over 16 battle some depression or anxiety. Many more, though not clinically diagnosed, wrestle with suboptimal mental health, overwhelmed by pervasive societal stress.
Imagine a world with minimal mental illness, where far fewer suffered daily. I believe achieving this is possible through simple lifestyle changes. We spend too much time trapped in our own heads rather than physically inhabiting our bodies. Excessive rumination isn’t the solution—it’s often the core issue, especially chronic overthinking. This over-analysis leads to psychological stress, which the World Health Organization calls an international epidemic.
So what helps? Moving our bodies more often, since physical movement alters both our bodily state and how we experience the world. Profound biochemical changes also occur in the brain with movement. As soon as we start moving, our nervous system responds as if we’re preparing to fight or flee danger, pumping out stress hormones like cortisol and adrenaline.
To protect us in battle, our brains release two key chemicals. Brain-derived neurotrophic factor (BDNF) prepares and shields the brain while promoting neural growth. Endorphins reduce any discomfort from exertion. This combination of BDNF and endorphins explains the clearer thinking and calmness exercise delivers. But how do we feel these effects?
Moving Gives an Immediate Mood Boost
In the short-term, physical activity lifts mood and diffuses accumulated stress almost instantly. Over time, consistent exercise reshapes the brain’s structure, elevating self-esteem and muting reactions to psychological stress. So movement acts as the ideal counterforce to mental duress. This concept isn’t new. The ancient Roman orator Cicero proclaimed exercise “supports the spirits and keeps the mind in vigor.”
Extensive research confirms exercise effectively improves even clinical mental illness. One study found mind-body practices like yoga, tai chi, and qigong eased depressive symptoms. Regular yoga also lessened post-traumatic stress disorder (PTSD) severity, in some cases resolving the diagnosis entirely.
Aerobic activity specifically helps anxiety. It conditions the body to tolerate fearful physical symptoms like racing heartbeats. This built resilience results in fewer and less intense anxiety attacks. Other research showed simple 20-minute moderate workouts reduced attention deficit hyperactivity disorder (ADHD) symptoms. Just like my parents instinctively knew, physical activity beneficially redirected my childhood hyperactive impulses.
How Can You Use Exercise to Boost Your Own Mental Health?
We can all take two concrete actions to reclaim our mental well-being through movement. First, when you feel stressed during the day, whether hunched over a laptop or in another taxing situation, get up and walk around if possible. If not, just mindfully adjusting your posture and breathing tempo will shift your brain chemistry from stress toward calm. The key is interrupting the constant stress stimulus. Do this as often as you can.
Second, challenge yourself to identify activities providing genuine enjoyment and do them regularly. But beware—this isn’t about forcing yourself to exercise for its own sake. Even as an Olympic athlete training seven hours daily, at my lowest points, I was far from mentally healthy.
In Thomas Jefferson’s words, “Exercise and application produce order to our affairs, health of body, cheerfulness of mind.” To transcend life’s stresses, we must inhabit our physical selves, not just our racing minds. Otherwise the next generation will model our angst and inactivity, perpetuating poor mental health.
Let’s launch a movement to incorporate more movement, preventively safeguarding our mental fitness. I challenge you to reclaim your mental vitality by regularly doing activities that stir your soul. Even small steps can progressionally lead to profound transformation.
