Physical Activity and Mental Health – The Impact of Movement on Well-being
Tomasz Jankowski
2026-03-21
5 min. read
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The statement „sport is health” does not only refer to good physical condition, correct weight, and an impressive appearance. Regular physical activity is also a way to support mental health. What is the relationship between movement and mood? Which types of physical activity are particularly beneficial for well-being?
An association between physical activity and healthy mental well-being
The results of many scientific studies confirm that physical activity has a true impact on mental state. In one of them, out of 1042 participants, more than 63% did not participate in regular sports, and among them nearly 11% showed signs of depression (M. T. de Mello et al. 2013). In other studies, women who took at least 7500 steps a day were found to have half the frequency of depression symptoms (C. M. McKercher et al. 2009). Similar results were obtained in a meta-analysis, which evaluated 49 prospective studies. It was found that the risk of depression in individuals with a high level of physical activity was 17% lower (F. B. Schuch et al. 2018).
Mental state and hormones
There is a highly significant connection between the hormonal economy and mental health state. Several hormones are directly linked to mood and emotions experienced. Firstly, cortisol is worth mentioning, which is released m.a. in stressful situations. However, its excessively high level exerts a negative impact on well-being and can lead to mood problems in the long run. Regular physical activity is one of the ways to reduce stress and thus lower the cortisol level. However, it is important to note that in this case, intensity is key - overly intense workouts and lack of sufficient rest can lead to an increase in stress hormone levels. Another significant aspect is endorphins, which act through the stimulation of endogenous opioid receptors, resulting m.a. in pain reduction, mood improvement, and feelings of euphoria. Physical activity contributes to the release of endorphins. A prime example of this is the so-called runner's high - a state observed after prolonged exertion, such as during a marathon run or triathlon competitions. In the context of hormonal economy and mental health state, it is also worth mentioning testosterone - one of the most important sex hormones, which is associated with male libido, strength, and muscle mass. However, there is a strong correlation between the testosterone level and mood. Hypogonadism, i.e., a state of decreased hormone production by the sex glands, is often associated with depression. Testosterone deficiency may also have psychological causes.
Dopamine and Serotonin - the happiness neurotransmitters
Neurotransmitters play a crucial role in the proper transmission of information between neurons. Among the vast number of neurotransmitters, dopamine and serotonin are particularly significant, as they are known as the happiness hormones, similar to endorphins. The validity of this comparison is derived from the fact that both neurotransmitters impact the reward system, which triggers feelings of pleasure and satisfaction after activation. Physical activity is one of the factors contributing to the release of dopamine and serotonin, which has a significant impact on energy levels, motivation, and well-being in cases of increasing fatigue. It should also be noted that depressive disorders often stem from problems related to dopamine and serotonin, such as reduced serotonin secretion, reduced number of dopamine receptors, or their malfunction.
Impact of Outdoor Physical Exercise on Mental Health
Utilization of open spaces appears to be an additional contributing factor to improving well-being. In a meta-analysis of 50 studies, it was shown that activities such as gardening or outdoor exercise improve mood and reduce feelings of anxiety. It was also determined that the optimal frequency of exercise was 20–90 minutes for 8–12 weeks (P. A. Coventry et al. 2021). In another study, conducted with a group of 242 adolescents, it was found that spending time outdoors could contribute to an increase in physical activity and thus support improvements in mental health (M. Belanger et al., 2019).
A neurotrophic factor in the brain
BDNF, a neurotrophic brain factor, is one of the biomarkers of depressive disorders. Neurotrophic developmental theory of depression suggests that reduced physical activity of BDNF leads to impaired neurotransmission between neurons. It is also attributed to its effect on neuroplasticity - the formation of new neural connections and promoting the proper functioning of the brain. Clinical studies in healthy individuals have shown that regular physical activity increases BDNF activity in the bloodstream (T. Seifer et al., 2010; E. W. Griffin et al., 2011; R. Ruscheweyh et al., 2011). Similar results were obtained in a study conducted on patients with severe depression. A group of 15 patients received three weekly aerobic exercise sessions (3 sessions/week). Some participants received standard care, while others did not take medication. Exercise led to an increase in BDNF levels in both groups, but only in patients who did not take medication, there was a decrease in markers of oxidative stress. Therefore, it can be assumed that physical activity is significantly more effective in counteracting harmful oxygen radicals (F. B. Schuch et al., 2014).
Simple ways to introduce daily physical activity
— Utilize open-air training grounds.. — Try to stroll daily, ideally in nature and away from urban noise.. — Consider your leisure time to not only consist of lying down.. Optionally, choose active recreation! — Select movement types that are appealing to you.. Adjust their intensity to match your current fitness level and health.. — Strive to introduce active solutions, such as.. swapping the car for a bicycle, and the elevator for stairs.
Detrimental consequences of physical activity concerning mental health
Alarmingly, regular physical activity can have detrimental effects on mental health in certain cases. Excessive exertion and inadequate recovery can negatively impact hormonal balance. High cortisol levels and low testosterone levels due to overtraining undoubtedly affect health. Furthermore, we must not overlook other problems such as: - Muscle dysmorphia (bigorexia) - a disorder in individuals who engage in strength training, such as bodybuilders. It is characterized by an unhealthy approach to one's own body. Those with bigorexia continuously feel that their body is not aesthetically pleasing enough and that they do not have enough muscle mass; - Orthorexia - an eating disorder characterized by an obsessive concern for a healthy and balanced diet. It often occurs alongside bigorexia; - using substances to support the rapid attainment of desired body weight or a certain level of adipose tissue. Improper use of these substances without medical indications eventually has a negative impact on physical and mental health.
Physical activity and mental health – summary
There are no doubts that movement and constant physical activity are factors that have a positive impact on a person's health, especially on their psychophysical state. However, it is important to emphasize that it is necessary to maintain reason. The balance between rest and effort is essential for the body to remain in balance.
