Physical activity and mental health

Nowadays, discussing physical activity and mental health is no longer merely a recommendation – it is a necessity. Fast-paced routines, excessive screen time, unremitting stress, and persistent exhaustion have become part of many people’s daily lives. In this context, physical activity goes beyond simply “taking care of the body”; it becomes essential for protecting mental well-being, regulating emotions, and enhancing overall quality of life. 

When we engage in regular physical activity, the brain begins to function differently. In this regard, substances linked to well-being are released, sleep tends to improve, and the nervous system becomes better prepared to deal with emotional challenges. On the other hand, lack of movement is linked to an increased risk of depression, anxiety, and other mental health problems that affect daily life.

Therefore, throughout this article, you will explore how physical activity is connected to mental health at different stages of life and learn how to realistically incorporate movement into your routine without setting unrealistic goals. 

Physical Activity and Mental Health: Why is this Relationship so Important?

Currently, organizations, such as the World Health Organization (WHO) and the Pan American Health Organization (PAHO), reinforce the idea that physical activity directly benefits the brain and emotions. According to the WHO, these effects include a reduction in the symptoms of depression and anxiety, greater clarity of thought, and improved overall well-being.

Still, recent estimates indicate that more than 1.8 billion adults worldwide do not get the minimum recommended amount of physical activity. In other words, a significant portion of the population is sedentary, which represents a major challenge for public health.

As a result, the combination of high psychological pressure and limited physical activity helps explain the rise in conditions such as:

• chronic stress;
• irritability;
• difficulty concentrating;
• anxiety and depressive disorders.

Therefore, caring for mental health requires an integrated approach. In addition to psychotherapy or medication, when indicated, adopting a healthy lifestyle is essential. A balanced diet, regular sleep, and physical activity form the tripod of mental health, essential for promoting well-being and preventing mental disorders.

What is the Difference Between Physical Activity and Physical Exercise? 

In practical terms, physical activity and mental health go hand in hand whenever the body is in motion. That said, there are important differences between the concepts of physical activity and physical exercise:

In general, studies focus more on physical exercise, as it is easier to measure in terms of time, intensity, and frequency.

However, this doesn’t mean that simple movements don’t make a difference. Conversely, seemingly small daily choices — such as walking a few extra minutes, using stairs, or taking active breaks — also bring significant benefits, especially to those who are sedentary.

How Does Physical Activity Benefit the Brain and Emotions?

Physical activity influences mental health through interconnected biological, psychological, and social processes.

Biological Effects

When we engage in physical activity, the body releases important substances, such as:

• Endorphins, associated with pleasure and stress relief;
• Serotonin and dopamine, linked to the regulation of mood, motivation, and focus;
• BDNF (Brain-Derived Neurotrophic Factor), which promotes neuroplasticity, that is, the brain’s ability to form new connections.

Furthermore, regular exercise reduces cortisol levels, improves blood circulation in the brain, and contributes to deeper, more restorative sleep. In short, it’s not just about “feeling good after a workout”; exercise promotes real changes in brain function.

Psychological Effects

At the same time, movement impacts how a person perceives and organizes themselves. It:

• reinforces a sense of competence.
• helps to regain a sense of control over at least part of the daily routine.
• creates clear and measurable goals, fostering a sense of accomplishment.
• contributes to self-esteem and self-confidence.

For this reason, these effects are especially important in cases of anxiety and depression.

Social Effects

Finally, many physical activities involve other people. In this context, team sports, groups, and classes function as spaces for belonging and interaction, helping to reduce social isolation—a risk factor for emotional distress.

Furthermore, physical activity can also serve as a privileged space for socialization of teenagers, as for example, by strengthening bonds and promoting a wider sense of belonging that goes beyond the classroom.

Physical Activity and the Prevention of Mental Disorders

Several international studies and guidelines indicate that physical activity plays an important role in the prevention and management of some mental disorders.

Nevertheless, it’s important to emphasize: physical activity serves as a complementary therapy. It does not replace psychotherapy or medication when these are indicated.

On the Ame Sua Mente blog, you’ll find content that delves deeper into these topics and shows the importance of combining different self-care strategies. Check it out!

Anxiety Disorders: What They Are, Symptoms, and Treatments

Physical Activity and Mental Health: Positive Impact on Children and Young People

Childhood and adolescence are particularly sensitive periods for mental health. This is because half of all mental disorders begin around the age of 14. Furthermore, many conditions are neither identified nor treated appropriately.

Given this scenario, promoting physical activity among children and adolescents means investing in prevention. In other words, the sooner movement becomes an enjoyable part of the routine, the greater the chance that this habit will continue throughout adulthood.

At this stage of life, sports and active play can:

• help regulate sleep and mood.
• improve focus and attention in school activities.
• stimulate socio-emotional skills, such as collaboration, respect for rules, tolerance in the face of frustration, and leadership.

Physical activity and mental health: team sports and emotional well-being in children and adolescents

Furthermore, there are several other benefits of physical activity for emotional development:

However, for families and educators, it is important to remember: the goal is not to train athletes, but to create opportunities for movement adapted to each child’s ability.

On the blog, you will find articles such as “Children’s Sleep: The Importance of Routine” and “Mental Health Is Life: What Can We Do to Protect It?”, which complement this perspective by highlighting other essential pillars for childhood and adolescence. See below for more information.

Children’s Sleep: The Importance of Routine

Mental Health Is Part of Life. What Can We Do to Protect It?

How Much Physical Activity is Recommended?

The WHO recommendations apply to both physical and mental health. In general:

*However, individual medical advice should always be taken into account, especially in cases of chronic illnesses or physical limitations.

Furthermore, evidence suggests that even smaller amounts of movement bring benefits. For example, walking around 5,000 to 7,000 steps a day can reduce the symptoms and risk of depression in adults.

Therefore, if the recommended amounts seem out of your reach right now, that’s no reason to give up. After all, every little bit helps.

How to Incorporate Physical Activity into your Routine

Knowing that physical activity is good for you is only the first step. However, the challenge is often to transform this knowledge into a habit, especially when there is already a lot of fatigue or emotional distress. In practice, a number of strategies can help:

1. Start small, but start: Instead of setting overly ambitious goals, focus on achievable steps. For example, walking 10 minutes near home, stretching before bed, or getting off the bus one stop before your destination. Furthermore, as the body adapts, it is possible to increase their duration or intensity.
2. Find something at least minimally enjoyable: Not everyone likes the gym. Similarly, not everyone identifies with running or team sports. Therefore, it is worth trying different kinds of movement until you find the one that generates the least internal resistance and the most comfort.
3. Use exercise as a break, not as punishment: Physical activity doesn’t have to be a punishment for something you did or didn’t do. Ultimately, when viewed as a moment for pause, self-care, and respite, it integrates into the routine with less guilt and more kindness.
4. Combine movement with other pillars of care: Exercise is one of the cornerstones of mental health – however, its effects become even stronger when combined with regulated sleep, a balanced diet, and supportive relationships.

Physical Activity is not a Substitute for Mental Health Treatment

Although its benefits are extensive, movement is not a substitute for specialized care. Therefore, seek professional help if you or someone close to you:

• exhibits intense sadness or loss of interest in most activities for several weeks;
• has frequent anxiety attacks that interfere with studies, work, or relationships;
• notices significant changes in sleep or appetite;
• has difficulty performing basic tasks;
• thinks about death or about not continuing to live.

In these cases, physical exercise can be an important part of the treatment plan, provided it is aligned with the healthcare team. 

In short, taking care of physical activity and mental health at the same time means recognizing that body and mind are part of the same system. Small steps, repeated consistently, gradually become habits and the habit, in turn, becomes a concrete protection for mental health throughout life.

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