A HEALTHY YOU
Move for Your Mind
The Mental Health Benefits of Exercise
A growing body of research highlights the powerful connection between exercise and mental health.
Regular physical activity not only enhances physical fitness but also provides significant benefits for emotional and psychological well-being. It can increase resilience, reduce stress, and foster a more positive outlook on life. For many, consistent exercise has been shown to alleviate symptoms of anxiety and depression.
Even moderate activity – such as a daily 30-minute walk – can noticeably boost mood and mental clarity. This is largely due to the increase in endorphins and mood-regulating neurotransmitters like serotonin and dopamine that occurs during exercise. Physical activity also helps reduce levels of stress hormones such as cortisol and adrenaline. Together, these biochemical changes contribute to improved mood, better sleep, and greater energy.
Beyond the biological effects, physical activity also offers important psychological benefits.
Setting and achieving fitness goals can boost confidence and provide a sense of accomplishment. Participating in group activities or team sports fosters social connection and reduces feelings of isolation – common contributors to mental health challenges. Additionally, exercise often provides a mental break from negative thought patterns and offers time to clear the mind.
For most healthy adults, the U.S. Department of Health and Human Services and the American Heart Association recommend at least 150 minutes of moderate aerobic activity, or 75 minutes of vigorous activity, each week – or a combination of both – preferably spread throughout the week.
For evidence-based guidance on maintaining or improving both physical and mental health through movement, consult the Physical Activity Guidelines for Americans from the Office of Disease Prevention and Health Promotion (OASH). You can also explore the Top 10 Things to Know for key takeaways from the guidelines.
About the Author
Cynthia Conigliaro is the Sales and Marketing Director for Organizational Wellness and Learning Systems (OWLS), a consulting firm focused on employee emotional wellbeing and organizational culture analysis. For almost five years she has worked alongside the owner of OWLS to design and implement mental health related employee wellness trainings and workshops for organizations across the United States.
For almost 15 years she has had her own health and wellness coaching business. Cynthia works with individuals and groups and runs virtual and in person workshops for employees on a variety of health and wellness topics relating to both physical and mental health. She is an Infinite Possibilities Certified Trainer and a Resilience and Life Coach. She has been a volunteer with the Worksite Wellness Council of Massachusetts (WWCMA) for the past 4 years where she sits on both the Programs Committee and the Marketing Committee. Cynthia has her Master of Social Work and her Master of Business Administration from Boston College and a Bachelor of Arts in Psychology with a Minor in Spanish from College of the Holy Cross.