{"id":10187,"date":"2026-03-18T18:12:14","date_gmt":"2026-03-18T21:12:14","guid":{"rendered":"https:\/\/www.amesuamente.org.br\/en\/?p=10187"},"modified":"2026-04-22T11:56:52","modified_gmt":"2026-04-22T14:56:52","slug":"physical-activity-and-mental-health","status":"publish","type":"post","link":"https:\/\/www.amesuamente.org.br\/en\/blog\/physical-activity-and-mental-health\/","title":{"rendered":"Physical activity and mental health"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Nowadays, discussing physical activity and mental health is no longer merely a recommendation \u2013 it is a necessity. Fast-paced routines, excessive screen time, unremitting stress, and persistent exhaustion have become part of many people\u2019s daily lives. In this context, physical activity goes beyond simply \u201ctaking care of the body\u201d; it becomes essential for protecting mental well-being, regulating emotions, and enhancing overall quality of life.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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<\/span> <a href=\"https:\/\/www.amesuamente.org.br\/blog\/depressao-o-que-e-quais-sao-os-sintomas-e-os-tratamentos\/\"><b>depression<\/b><\/a><span style=\"font-weight: 400;\">,<\/span><span style=\"font-weight: 400;\"> anxiety, and other mental health problems that affect daily life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"color: #c26dab;\"><b>Physical Activity and Mental Health: Why is this Relationship so Important?<\/b><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Currently, organizations, such as the World Health Organization (WHO) and the<\/span> <a href=\"https:\/\/www.paho.org\/pt\/topicos\/atividade-fisica?utm_source=chatgpt.com\"><b>Pan American Health Organization<\/b><\/a> <span style=\"font-weight: 400;\">(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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Still,<\/span> <a href=\"https:\/\/www.paho.org\/pt\/noticias\/26-6-2024-cerca-18-bilhao-adultos-correm-risco-adoecer-devido-falta-atividade-fisica?utm_source=chatgpt.com\"><b>recent estimates<\/b><\/a> <span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a result, the combination of high psychological pressure and limited physical activity helps explain the rise in conditions <\/span><span style=\"font-weight: 400;\">such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">chronic stress;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">irritability;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">difficulty concentrating;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">anxiety and depressive disorders.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"color: #c26dab;\"><b>What is the Difference Between Physical Activity and Physical Exercise?<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><b>Concept<\/b><\/td>\n<td><b>Brief Definition<\/b><\/td>\n<td><b>Everyday Examples<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Physical activity<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Any body movement that increases energy expenditure relative to rest.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">That is, climbing stairs, walking to the market, cleaning the house, playing with children.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Physical exercise<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Planned, structured, and repetitive physical activity aimed at maintaining or improving physical fitness.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">In other words, regular walks, running, weight training, swimming, dancing, team sports, yoga.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-weight: 400;\">In general,<\/span> <a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity?utm_source=chatgpt.com\"><b>studies<\/b><\/a> <span style=\"font-weight: 400;\">focus more on physical exercise, as it is easier to measure in terms of time, intensity, and frequency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this doesn&#8217;t mean that simple movements don&#8217;t make a difference. Conversely, seemingly small daily choices \u2014 such as walking a few extra minutes, using stairs, or taking active breaks \u2014 also bring significant benefits, especially to those who are sedentary.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"color: #c26dab;\"><b>How Does Physical Activity Benefit the Brain and Emotions?<\/b><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Physical activity influences mental health through interconnected biological, psychological, and social processes.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b style=\"color: #c26dab; font-size: 22px;\">Biological Effects<\/b><\/p>\n<p><span style=\"font-weight: 400;\">When we engage in physical activity, the body releases important substances, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Endorphins<\/b><span style=\"font-weight: 400;\">, associated with pleasure and stress relief;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Serotonin and dopamine<\/b><span style=\"font-weight: 400;\">, linked to the regulation of mood, motivation, and focus;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>BDNF<\/b><span style=\"font-weight: 400;\"> (<\/span><b>Brain-Derived Neurotrophic Factor)<\/b><span style=\"font-weight: 400;\">, which promotes neuroplasticity, that is, the brain&#8217;s ability to form new connections.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Furthermore, regular exercise reduces cortisol levels, improves blood circulation in the brain, and contributes to deeper, more restorative sleep. In short, it&#8217;s not just about &#8220;feeling good after a workout&#8221;; exercise promotes real changes in brain function.<\/span><\/p>\n<h3><\/h3>\n<p>&nbsp;<\/p>\n<h3><span style=\"color: #c26dab;\"><b>Psychological Effects<\/b><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">At the same time, movement impacts how a person perceives and organizes themselves. It:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">reinforces a sense of competence.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">helps to regain a sense of control over at least part of the daily routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">creates clear and measurable goals, fostering a sense of accomplishment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">contributes to self-esteem and self-confidence.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For this reason, these effects are especially important in cases of anxiety and depression.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"color: #c26dab;\"><b>Social Effects<\/b><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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\u2014a risk factor for emotional distress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"color: #c26dab;\"><b>Physical Activity and the Prevention of Mental Disorders<\/b><\/span><\/h2>\n<p><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity?utm_source=chatgpt.com\"><b>Several international studies<\/b><\/a><span style=\"font-weight: 400;\"> and guidelines indicate that physical activity plays an important role in the prevention and management of some mental disorders.<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><b>Mental condition<\/b><\/td>\n<td><b>How exercise can help<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Depression<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Reduction in symptoms, improvement in mood and motivation; in some cases, it exerts an effect similar to that of mild to moderate treatments, always complementary to professional guidance.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Anxiety disorders<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Reduction in physical symptoms (tachycardia, muscle tension), improvement in emotional regulation and sleep quality.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Burnout and chronic stress<\/span><\/td>\n<td><span style=\"font-weight: 400;\">A space for pause and recovery; it helps separate work time from personal time, reducing feelings of exhaustion.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">ADHD in children and adolescents<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Improved attention, organization, and impulse control; helps channel energy into structured contexts.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Cognitive decline and dementia<\/span><\/td>\n<td><span style=\"font-weight: 400;\">In adults and the elderly, it helps prevent cognitive decline and reduce the risk of dementia, according to WHO guidelines.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Nevertheless, it&#8217;s important to emphasize: physical activity serves as a complementary therapy. It does not replace psychotherapy or medication when these are indicated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the Ame Sua Mente blog, you&#8217;ll find content that delves deeper into these topics and shows the importance of combining different self-care strategies. Check it out!<\/span><\/p>\n<p><a href=\"https:\/\/www.amesuamente.org.br\/blog\/transtornos-de-ansiedade-o-que-sao-quais-os-sintomas-e-os-tratamentos\/\"><span style=\"font-weight: 400;\">Anxiety Disorders: What They Are, Symptoms, and Treatments<\/span><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"color: #c26dab;\"><b>Physical Activity and Mental Health: Positive Impact on Children and Young People<\/b><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At this stage of life, sports and active play can:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">help regulate sleep and mood.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">improve focus and attention in school activities.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">stimulate socio-emotional skills, such as collaboration, respect for rules, tolerance in the face of frustration, and leadership.<\/span><\/li>\n<\/ul>\n<p><b>Physical activity and mental health: team sports and emotional well-being in children and adolescents<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, there are several other benefits of physical activity for emotional development:<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><b>Aspect worked on<\/b><\/td>\n<td><b>Expected effect<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Group Living<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Developing a sense of belonging and peer support.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Victories and Defeats<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Learning about limits, frustrations, and overcoming challenges.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Communication and Cooperation<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Strengthening socio-emotional skills that protect mental health.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Workout Routine<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Time management, discipline, and awareness of progressive achievements.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-weight: 400;\">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&#8217;s ability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the blog, you will find articles such as <\/span><i><span style=\"font-weight: 400;\">\u201cChildren\u2019s Sleep: The Importance of Routine\u201d<\/span><\/i><span style=\"font-weight: 400;\"> and <\/span><i><span style=\"font-weight: 400;\">\u201cMental Health Is Life: What Can We Do to Protect It?\u201d<\/span><\/i><span style=\"font-weight: 400;\">, which complement this perspective by highlighting other essential pillars for childhood and adolescence. See below for more information.<\/span><\/p>\n<p><a href=\"https:\/\/www.amesuamente.org.br\/blog\/a-importancia-de-cuidar-do-sono-infantil\/\"><span style=\"font-weight: 400;\">Children&#8217;s Sleep: The Importance of Routine<\/span><\/a><\/p>\n<p><a href=\"https:\/\/www.amesuamente.org.br\/blog\/saude-mental-o-que-podemos-fazer-para-protege-la\/\"><span style=\"font-weight: 400;\">Mental Health Is Part of Life.<\/span><\/a> <a href=\"https:\/\/www.amesuamente.org.br\/blog\/saude-mental-o-que-podemos-fazer-para-protege-la\/\"><span style=\"font-weight: 400;\">What Can We Do to Protect It?<\/span><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"color: #c26dab;\"><b>How Much Physical Activity is Recommended?<\/b><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The WHO recommendations apply to both physical and mental health. In general:<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><b>Age range<\/b><\/td>\n<td><b>Recommended amount*<\/b><\/td>\n<td><b>Observations related to mental health<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">5 to 17 years old<\/span><\/td>\n<td><span style=\"font-weight: 400;\">At least 60 minutes of moderate to vigorous physical activity daily.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Daily movement helps regulate mood, sleep, attention, and behavior.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">18 to 64 years old<\/span><\/td>\n<td><span style=\"font-weight: 400;\">150 to 300 minutes of moderate-intensity activity per week, or 75 to 150 minutes of vigorous-intensity activity.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Benefits include improved well-being, reduced symptoms of anxiety and depression, and less stress.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">65 years old or older<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Same recommendations as for adults, with adaptations for and a focus on balance and strength.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Protection against cognitive decline, social isolation, and depressive symptoms.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-weight: 400;\">*However, individual medical advice should always be taken into account, especially in cases of chronic illnesses or physical limitations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><b>Therefore, if the recommended amounts seem out of your reach right now, that&#8217;s no reason to give up. After all, every little bit helps.<\/b><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"color: #c26dab;\"><b>How to Incorporate Physical Activity into your Routine<\/b><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Knowing that physical activity is good for you is only the first step.\u00a0However, the challenge is often to transform this knowledge into a habit, especially when there is already a lot of fatigue or emotional distress.\u00a0In practice, a number of strategies can help:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start small, but start:\u00a0<\/b><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Find something at least minimally enjoyable:\u00a0<\/b><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use exercise as a break, not as punishment:\u00a0<\/b><span style=\"font-weight: 400;\">Physical activity doesn&#8217;t have to be a punishment for something you did or didn&#8217;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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Combine movement with other pillars of care:\u00a0<\/b><span style=\"font-weight: 400;\">Exercise is one of the cornerstones of mental health \u2013 however, its effects become even stronger when combined with regulated sleep, a balanced diet, and supportive relationships.<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><span style=\"color: #c26dab;\"><b>Physical Activity is not a Substitute for Mental Health Treatment<\/b><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although its benefits are extensive, movement is not a substitute for specialized care. Therefore, seek professional help if you or someone close to you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">exhibits intense sadness or loss of interest in most activities for several weeks;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">has frequent anxiety attacks that interfere with studies, work, or relationships;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">notices significant changes in sleep or appetite;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">has difficulty performing basic tasks;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">thinks about death or about not continuing to live.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In these cases, physical exercise can be an important part of the treatment plan, provided it is aligned with the healthcare team.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nowadays, discussing physical activity and mental health is no longer merely a recommendation \u2013 it is a necessity. Fast-paced routines, excessive screen time, unremitting stress, and persistent exhaustion have become part of many people\u2019s daily lives. In this context, physical activity goes beyond simply \u201ctaking care of the body\u201d; it becomes essential for protecting mental [&hellip;]<\/p>\n","protected":false},"author":14,"featured_media":10192,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[37],"tags":[],"class_list":["post-10187","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Physical activity and mental health<\/title>\n<meta name=\"description\" content=\"Understand how physical activity and exercise protect mental health, help prevent disorders, and reduce stress.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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