Positive Impacts Of Exercise On Brain Health And Function

Medically reviewed by Arianna Williams, LPC, CCTP and Dr. April Brewer, DBH, LPC
Updated October 16, 2024by BetterHelp Editorial Team

Consistent exercise can have a variety of benefits for your physical and mental health. It can reduce the risk of cognitive disorders like dementia, alleviate symptoms of various mental health disorders, improve your sleep, and increase your energy levels. It’s often recommended to try a variety of types of exercise until you find one that you enjoy and believe you can stick with. It generally takes around two months to build a habit, so getting friends and family involved can be helpful. Aside from exercising, working with a licensed therapist can help you implement healthy habits and address mental health concerns.

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What happens to your brain when you exercise?

According to the Centers for Disease Control (CDC), “Physical activity can help you think, learn, problem-solve, and enjoy an emotional balance.” CDC experts report that consistent physical activity can reduce the risk of cognitive disorders like dementia. 

A 2020 study showed that cognitive decline may be nearly twice as common among adults who are physically inactive versus those who exercise consistently. 

Additional benefits of exercise can include the following:
  • Improved sleep
  • Increased interest in sex
  • Better endurance
  • Stress relief
  • Mood improvement
  • Increased energy and stamina
  • Reduced tiredness that can increase mental alertness
  • Weight reduction
  • Reduced cholesterol
  • Improved cardiovascular fitness

To obtain the most benefit from exercise, most adults require a minimum of 150 minutes of moderate activity or 75 minutes of vigorous activity per week. Frequent exercise for at least 10 weeks can result in a noticeable increase in your self-worth, sleep quality, self-confidence, and life satisfaction.

In addition, research has shown that exercise can reduce symptoms of various mental health conditions, such as the following:

Depression

Studies show that exercise can reduce the severity of depression at light, moderate, and vigorous intensities. Physical activity can be as effective as other depression treatments for some people. 

Post-traumatic stress disorder (PTSD)

If you’re having trouble managing the symptoms and effects of PTSD, consider adding exercise to your routine. According to recent studies, exercise can reduce the frequency and intensity of PTSD symptoms

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

Attention-deficit/hyperactivity disorder (ADHD)

Those with ADHD often benefit from exercise in the form of improved motor skills and executive function. Physical activity can also help them work through some of their excess energy if they have hyperactive traits. Exercise that stimulates the cardiovascular system may be the most beneficial for people with ADHD. 

Panic disorder

Research indicates that exercise may reduce worry and fear in people with panic disorder. 

Stress and anxiety

Exercise can help you reduce your body’s sensitivity to anxiety reactions. Frequent physical activity may relieve symptoms of other conditions that often exist alongside anxiety, such as irritable bowel syndrome.

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Build an exercise plan at any fitness level

No matter your current lifestyle, working new habits into your routine can be challenging. Try to get creative and find ways to make it fun. Frequent physical activity is often recommended as a complementary treatment for multiple mental health conditions, in addition to the benefits it creates for overall well-being. 

Here are several tips for getting started with an exercise plan, regardless of your fitness level. 

  • Start by assessing your current physical fitness level. If you’ve had medical issues in the past, it can be best to consult your healthcare provider before putting an exercise plan into action. 
  • Consult a certified fitness professional to help you develop a health program tailored to your needs, physical ability, and circumstances. 
  • Try different activities to find the workouts you enjoy most. Varying the types of physical activity you engage in can make meeting your weekly exercise goals easier. 
  • Start cautiously, progress slowly, and build strength as you work. 
  • Consider breaking up your weekly exercise allotment into smaller chunks spread over multiple days. 
  • Listen to your body. Symptoms like pain, nausea, shortness of breath, and dizziness can indicate a problem in some cases. Take a break, drink some water, and try not to push yourself too hard. Your body should give you indications that you're doing too much, so pay attention to how you feel. Some soreness or fatigue can be expected, but if you're experiencing severe pain or other symptoms, seeing a doctor can be the best choice. 
  • Monitor your progress. Set achievable goals and celebrate your milestones along the way. 

Physical activity to improve cognition and neuroplasticity

You may have many ways to work physical activity into your daily routine. If you have trouble sticking to a workout schedule, try finding other ways to get your body moving. Even short bursts of activity can add up. For example, you might make time once a day to put some music on and dance for five minutes. Explore options for making sedentary actions active, such as exercising while watching television or taking your dog for a daily walk while listening to a podcast. These are all beneficial in improving your cognition and neuroplasticity of the brain.

How long does it take to form a habit?

According to a 2021 study, adults can form a habit that becomes automatic in approximately 59 days. While changing your routine can be challenging, it can help to know where the finish line is. You might track your progress and try to make it fun. If you have children, you might try getting them involved with you and turn exercise into a group activity, which can make exercising frequently easier. 

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Tips for working exercise into your routine

  • Identify the obstacles that are stopping you from exercising consistently. Upon proper examination, you may find that there are ways to shift your priorities to make time or muster the energy necessary.
  • Change your mindset about exercise. Your outlook can shape your mood and behavior, so try to think about activity positively as a tool that supports your overall health. 
  • Get family and friends involved to promote closeness with your loved ones and great physical health. 
  • Try to rely on dedication rather than motivation. You may not always feel motivated to exercise, but reminding yourself why you’re creating this habit can be helpful.

How therapy can support your mental health and manage stress

In addition to adding exercise to your routine, consider working with a licensed therapist to support your mental health and overall well-being. 

Treatment through a virtual therapy platform like BetterHelp can help you develop healthy coping skills to manage stress and any mental health disorders you may be living with. Attending therapy online from the comfort of your home can eliminate many of the usual barriers to treatment, such as scheduling challenges, cost, transportation, and fear of judgment. 

A growing body of evidence suggests that there’s generally no difference in efficacy between online and in-person therapy. If you’re living with any mental health challenges or are going through a difficult situation and could benefit from professional insight, please don’t hesitate to reach out for the help you deserve.

Takeaway

The advantages of exercise for mental health can include stress relief, improved mood, better sleep, and reduced symptoms of many mental health disorders. While it can be challenging to implement a new habit, getting friends and family to join in and trying a variety of fun forms of exercise can be helpful. You may also choose to work with a licensed therapist to discover additional healthy habits that can improve your mental health and overall well-being.
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