7 Effects of Exercise on Mental Health, Help Overcome Depression and Anxiety

Illustration (Magnific/@tirachardz)

YOGYAKARTA - Many people think that exercise is only for maintaining physical fitness or shaping the ideal body. In fact, exercise also has a great influence on mental health. Those who exercise regularly will be calmer in carrying out daily activities. In the midst of increasingly complex life pressures, exercise can be a solution to maintaining mental health.

The Influence of Sports on Mental Health

Exercise has a significant impact on a person's psychological state. Quoted from HelpGuide.org, the following are 7 effects of exercise on mental health:

Helps Overcome Depression

Various studies show that exercise can help overcome mild to moderate depression. In fact, the effect is said to be equivalent to antidepressant drugs, but of course without side effects. Activities such as walking, jogging, or yoga have been shown to significantly reduce depressive symptoms.

Exercise triggers positive changes in the brain, including nerve growth, reduction of inflammation, and new activity patterns that increase feelings of calm and well-being. In addition, the release of endorphin hormones helps increase feelings of happiness. Exercise also gives a break from negative thoughts that often worsen depressive conditions.

Reduce Anxiety

Research also found that exercise can be a natural therapy to overcome anxiety. Physical activity helps the body release tension while improving well-being through the release of endorphins. As a result, you feel calmer and able to face situations more stably.

A 2026 study suggests that short, low-intensity exercise is the best way to reduce anxiety. This benefit will be even greater if an element of awareness is added to each movement. By focusing on body movements, the mind that was previously filled with worries can be diverted.

Relieve Stress

When stressed, the body usually shows reactions such as tense muscles, headaches, or difficulty sleeping. This condition can trigger a cycle of stress that is increasingly difficult to stop. Exercise can help break this cycle.

Physical activity helps relax muscles and reduce body tension. The body is closely related to the mind. When your body feels better, the mind also becomes calmer.

Reduce ADHD Symptoms and Improve Focus

Exercise is one of the easiest and most effective ways to reduce ADHD symptoms and improve concentration. Physical activity helps increase dopamine, norepinephrine, and serotonin levels. All three affect focus and attention.

Regular exercise has almost the same effects as ADHD drugs like Ritalin and Adderall.

Helps with trauma recovery and PTSD

Exercise also plays an important role in helping with trauma recovery. By focusing on your body and how it feels when you move, you help your nervous system become "unstuck" and start moving out of the immobilization stress response that is characteristic of post-traumatic stress disorder (PTSD) or trauma.

Sports that involve cross-over movements and those that involve both arms and legs are the best choices, such as walking, running, swimming, or dancing. Outdoor activities such as hiking, sailing, mountain biking, rock climbing, rafting, and skiing have also been shown to reduce PTSD symptoms.

Improve sleep quality

Exercise helps regulate the body's biological rhythm so that sleep becomes more regular. Light activity in the afternoon or evening can help regulate your sleep patterns. If you prefer to exercise at night, relaxation exercises such as yoga or light stretching can help improve sleep quality.

Increase self-confidence

Regular exercise can increase your confidence. You will feel more energetic and powerful. You will also feel better with your appearance.

In addition, the success of achieving the training target also gives a sense of achievement. This is important to build confidence.

That's 7 effects of exercise on mental health. To get these benefits, you don't have to exercise for a long time. Research shows that exercising about 30 minutes five times a week is enough to have a significant impact on mental health.

So, from now on, take the time to move so that your mind becomes calmer and your life becomes more qualified.

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