5 emotional wellbeing benefits of physical activity

While exercise offers numerous benefits for physical health and wellbeing, it can also be good for your emotional wellbeing by boosting mood.¹⁻³ It may also reduce stress, improve sleep and self-esteem and reduce the risk of some chronic diseases.² Let's take a look at five ways physical activity may improve your emotional wellbeing.

Stress reduction and management

Almost all types of exercise can reduce stress.²,⁴,⁵ Even a little amount of physical activity can go a long way toward helping you manage stress by helping you switch off from worries and boosting your feel-good hormones, endorphins and dopamine.⁶,⁷

Release of endorphins that help to boost mood

Endorphins are chemicals that your body naturally releases during exercise.⁷ They are produced in the pituitary gland in the brain and act as a neurotransmitter that carries messages across your nervous system.⁸ When you exercise, your body releases these feel-good chemicals, which may help to reduce stress, relieve pain and boost mood.⁷,⁸

Reduction in cortisol levels, after exercise, helping to ease stress

Cortisol is a hormone with many uses in the body. It is released by the adrenal glands and is usually higher in the morning and then reduces throughout the day. It is also released as part of your flight or fight response, in reaction to different stressors.⁹ Cortisol helps your body control your blood pressure and blood sugar levels and regulate metabolism.⁹ It can also assist with sleep regulation and is linked to remembering memories better from times of heightened emotion.¹⁰,¹¹ Regular exercise helps normalise your body's cortisol response and helps you be more resilient to acute stress and its negative effects.⁵,¹²

Boosted mood and cognition

Regular physical activity can boost your mood and happiness.⁶,¹³ By boosting your serotonin and dopamine levels, exercise can help boost your mood and feelings of reward and motivation.⁷,¹⁴

Boost in serotonin and dopamine levels

Serotonin and dopamine are neurotransmitters that carry messages between nerve cells in the brain and other parts of the body.¹⁵ Physical activity increases the brain's serotonin levels, which helps to regulate mood¹⁴ and appetite.¹⁶ Dopamine is also released during exercise and this neurotransmitter is linked to feelings of reward and motivation.⁷

Potential cognitive benefits

Exercise may increase the production of new neurons in the brain and lead to new connections between existing neurons, which may improve different parts of your cognition including memory and attention span.¹⁷ Regular physical activity may also help to reduce your risk of developing dementia by up to 20%.¹⁸,¹⁹ 

Enhances health and wellbeing

Physical activity can be beneficial to your physical and emotional wellbeing.¹,⁵ It can help reduce the risk of chronic diseases, help regulate your immune system and help with sleep.⁵,²⁰,²¹

Reduced risk of chronic diseases

Regular exercise may reduce the risk of developing chronic diseases such as heart disease and diabetes, as well as mental health conditions like depression and anxiety.²² Keeping active can also help to manage these conditions.²³,²⁴ Physical activity can also enhance muscle function and strengthen bones, help with the normal functioning of your immune system and help with good quality sleep.²⁰,²¹,²³,²⁵,²⁶ This can all have a positive impact on both our physical and emotional wellbeing.

Boosting mental resilience and happiness

Exercise is thought to improve mental resilience and reduce stress. It can also bring happiness and enjoyment, all which can be positive for your emotional wellbeing.⁵,²⁸

Confidence and self-esteem boost

Exercise may increase self-esteem, body awareness and self-efficacy - whether you believe you are capable of carrying out a certain behaviour.²⁹,³⁰

Improved self-efficacy and confidence

Doing exercise can help to improve your self-efficacy, so that you have more belief in yourself that you can achieve your goals. It can also improve your confidence and body awareness.⁵,³⁰ There's nothing quite like that feeling of satisfaction when you achieve your fitness goals. Even a simple workout can make you feel accomplished and give you a sense of purpose going forward.³¹

Enhanced self-esteem 

Having good self-esteem doesn’t come naturally to everybody, but it's important for good mental health.³² Taking on a new exercise challenge and achieving your goal, even if it’s the first step of going to a class for the first time with a friend, can help to improve your self-esteem.³²

Social connection and support

Exercising alongside a supportive community with similar goals can be a great way to boost your motivation and make exercise more fun.³³,³⁴

Bonding through physical activities

Joining an exercise class, participating in a team sport, or simply exercising with a friend provides opportunities to bond and connect with other people. Sharing experiences through physical activity and feeling part of a community can make you feel supported and motivated.³³⁻³⁵ Building strong social ties and support networks is also good for your emotional wellbeing and can benefit you long after you've finished exercising.³⁵

Building relationships and support networks

Participating in physical activities with others can be a great way to get together with family or friends, or to make new friends. This support network can offer invaluable connection and help to combat loneliness.⁶,³⁵ Meanwhile, the sense of belonging and emotional support you gain from these can help to improve your emotional wellbeing and self worth.³⁵

Physical activity has enormous benefits for our emotional wellbeing, from helping to manage stress, boosting mood and self-esteem to building supportive social connections.⁵,²³,³² To find out more about the benefits of exercise and how you can enjoy all the emotional wellbeing benefits of physical activity, download the H&B&Me app.

FAQs

What are five emotional benefits of physical activity?

The emotional benefits of physical activity include reduced risk of stress, boosted mood, happiness, confidence, self-esteem and energy.²,³,⁵ Regular exercise may also improve body awareness and the ability to build supportive connections with others.⁵,³¹

What are five wellness benefits of physical activity?

The wellness benefits you may experience with physical activity include better stress management, boosted mood, improved areas of cognitive function (memory and attention span), better self-esteem, increased confidence and stronger social connections.²,³,⁵,¹⁷,³²

What are the benefits of exercise on emotional wellbeing?

Exercise may improve emotional wellbeing by boosting mood, helping with stress management, enhancing memory and attention span, building confidence and social connections.²,⁵,¹⁷,²³

 

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