IT’S no secret that engaging in regular physical activity can have a profound impact on mental health. Exercise triggers the release of endorphins — neurotransmitters in the brain that act as natural painkillers and mood elevators. Exercise also reduces stress hormones, and we know that chronic stress can contribute to anxiety, depression, and other mental health issues.

“So managing stress through exercise is crucial for maintaining emotional well-being,” said Workout Developer Mesha-Gaye Wright. “Regular exercise has also been shown to improve sleep quality by promoting deeper, more restorative sleep. Better sleep can enhance mood, cognitive function, and resilience to stress, while inadequate sleep is associated with increased risk of mood disorders and impaired mental health.”

She highlighted that exercise also increases blood flow to the brain, delivering oxygen and nutrients that support optimal cognitive function.

“Achieving fitness goals, improving physical performance, and seeing positive changes in body composition can also boost self-esteem and confidence,” Wright said. “Physical activity provides opportunities for personal growth, mastery, and empowerment, which are essential for psychological well-being.”

She said that, while no exercise can guarantee specific mental health outcomes, several specific types of physical activity are associated with improvements in mood, stress reduction, and overall mental well-being.

Here are some exercises that are often linked to better mental health:

Aerobic exercise

Activities such as brisk walking, jogging, cycling, swimming, and dancing can increase heart rate and oxygen intake, releasing endorphins that boost mood and reduce feelings of anxiety and depression.

Yoga

Yoga combines physical postures, breathing techniques, and meditation, promoting relaxation, stress relief, and improved mental focus. It can also enhance body awareness and mindfulness, which are beneficial for mental well-being.

Strength training

Lifting weights or doing bodyweight exercises not only strengthens muscles but also provides a sense of accomplishment and boosts self-esteem. Regular strength training can also improve sleep quality and energy levels, which are essential for overall mental health.

Pilates

Pilates focuses on core strength, flexibility, and body awareness through controlled movements and breathing techniques. It can help improve posture, reduce tension, and increase mindfulness, leading to better mental health.

Outdoor activities

Spending time in nature, whether it’s hiking, gardening, or simply taking a walk in the park, has been shown to have numerous mental health benefits. Exposure to natural environments can reduce stress, improve mood, and enhance feelings of well-being.

Mindfulness meditation

While not a traditional exercise, mindfulness meditation involves paying attention to the present moment without judgement, often through focused breathing or body scan techniques. Regular practise can reduce symptoms of anxiety and depression, increase resilience to stress, and promote emotional balance.

Group exercise classes

Participating in group fitness classes, such as aerobics, spinning, or Zumba, provides social support and a sense of community, which can have positive effects on mental health. The social interaction and accountability of exercising with others can boost motivation and enjoyment.

“Ultimately, the best exercise for improving mental health is one that you enjoy and can incorporate into your regular routine,” Wright said. “It’s essential to listen to your body, set realistic goals, and prioritise consistency over intensity. If you’re experiencing severe or persistent mental health issues it’s important to seek professional help from a therapist or medical doctor.”