How Exercise Improves Your Mental Health (No Therapy Required)

What is mental health? Mental health is a state of emotional, psychological, and social well-being, influencing how we think, feel, and act, affecting stress management, relationships, and choices. According to Doctor on Demand, “emotional and mental health is important because it’s a vital part of your life and impacts your thoughts, behaviors and emotions. Being healthy emotionally can promote productivity and effectiveness in activities like work, school or caregiving. It plays an important part in the health of your relationships, and allows you to adapt to changes in your life and cope with adversity.”

What good mental health looks like:

• An individual who thinks clearly
• An individual who feels capable and confident
• An individual who has emotional regulation /  manages emotions effectively, and does not avoid them
• An individual who maintains healthy and supportive relationships with boundaries
• An individual who communicates well
• An individual who is generally optimistic / has a positive attitude and outlook on life
• An individual who has a realistic sense of self-worth, appreciates strengths, and accepts his/her imperfections

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What not-so-good mental health looks like:

• Having an inability to perform daily tasks(managing responsibilities, struggling with basic self-care, etc.)
• Experiencing severe mood swings (uncontrollable highs and lows)
• Detachment from reality
• Intense sadness
• Excessive fear, guilt or worry
• Paranoia or suspiciousness 
• Confused thinking

Recognizing changes in behavior, thoughts, patterns and emotions is essential for identifying mental health concerns early. It’s not unusual that subtle changes become more severe later on. Here are some early warning signs and symptoms of mental health when challenged:

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• Feeling hopeless or helpless
• Feeling numb to the world or like nothing at all matters
• Hearing voices or believing things that are simply not true
• Thinking of harming yourself or others
• Pulling away from people(family, friends, associates)
• Pulling away from usual activities that you had a great interest in
• Having little or no energy
• Drinking, smoking, or using drugs more than usual
• Sleep disturbances(insomnia, difficulty staying asleep, or oversleeping)
• Appetite changes(increase or decrease in eating meals)

When we think about improving our mental health, therapy is typically the very first solution that comes to mind–yet, therapy is not the only method available to support mental well-being. What if I told you that exercise is actually a very powerful and effective tool to support mental health/well-being?

Keep this in mind, engaging in physical activity serves as a practical mental health resource for communities unable to access traditional therapy—it’s not a substitute for professional therapy, but a crucial support where access to mental health care is super limited or inaccessible. In this article, we’ll expand the definition of “mental health care.”

For many individuals, structural barriers can make traditional therapy difficult or sometimes even impossible to access. 

Structural barriers make traditional therapy unavailable for many:

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• Cost / limited or lack of insurance – out-of-pocket costs make ongoing therapy unattainable
• Cultural barriers – not having access to culturally competent healthcare providers can be discouraging and may deter individuals from seeking further therapy
• Stigma and systemic bias – discrimination and mistrust in the healthcare system can deter individuals from accessing therapy
• Geographic barriers – long travel distances and limited transportation

Mental health is closely linked to physical health. According to UCLA Health, “A new study suggests moderate exercise is not just good for your body but improves mental health as well…after analyzing the results, researchers concluded that three to five 45-minute exercise sessions a week delivered optimal mental health benefits.” Exercise can be used as a meaningful tool to improve your mental health, helping to reduce stress, support emotional regulation, elevate mood, and create a sense of routine and empowerment in daily life.

Here’s how exercise improves your mental health:

• Reduces stress and anxiety – engaging in physical exercise lowers the stress hormone (cortisol) and helps release built-up tension throughout the body, thus making it easier to feel calm, grounded and balanced.
• Boosts mood-regulating chemicals through physical exercise boosts the levels of endorphins, serotonin, and dopamine, which aid in reducing/alleviating stress, improving mood, and fostering an overall sense of well-being.
• Provides emotional regulation and coping – exercise can serve as a beneficial release for feelings of sadness, frustration, being overwhelmed, and help one process emotions more effectively. 
• Enhances confidence and self-esteem – as an individual accomplishes movement goals–no matter how big or small, can foster accomplishment, self-trust and confidence.
• Supports brain health and focus – exercise improves blood flow to the brain, supports neuroplasticity, improves focus, improves memory, and decision-making abilities.
• Encourages routine and structured activities – having a regular exercise routine creates stability, which can be helpful in times of stress and uncertainty.

Exercise is more than a physical activity or habit. Exercise is a legitimate, evidence-based mental health support and practical resource to use in everyday life. Exercise meets you where you are. Use it to improve your mental health.

Here are some other (no therapy required) alternatives for those with limited access to therapy:

• Community spaces like recreational centers, community libraries, etc., usually offer year-round activities and workshops that promote fitness and well-being.
• Mindfulness and meditation practices are known to support stress reduction, self-awareness and emotional regulation. Some examples of practices include focused breathing, body scan meditation, walking meditation and sitting meditation.
• Journaling and expressive writing help one to process emotions, clarify thoughts and reduce the mental overload that an individual may be experiencing. 
• Guided self-help resources like workbooks, mental health apps, podcasts, etc., help to build one’s coping skills independently and thoroughly. 
• Faith-based resources like churches usually offer emotional support at no cost.
• Peer support groups are great when you’re seeking a shared understanding/individuals who are experiencing similar challenges.

If you or someone you know is struggling with mental health and is seeking professional help, use our free doctor search. We have a long list of culturally competent doctors who are willing to help you.