Mental Health and Fitness: How Exercise Impacts Your Mood and Well-being

In today’s fast-paced world, mental health is just as critical as physical health. As more research shines a light on the connection between fitness and mental well-being, it has become clear that exercise is one of the most effective ways to boost mood, reduce anxiety, and enhance overall emotional stability. [1] It’s not just about shedding pounds or building muscle—exercise can act as a potent natural remedy for stress, depression, and anxiety. This article will explore the science behind how exercise impacts your mood, the importance of breathwork techniques, mind-body applications such as yoga and meditation, the influence of diet on mental health, the top five activities that can enhance your well-being and how building resilience through challenging workouts can help your mental health.

The Science of Exercise and Mood: Hormones at Play

When you exercise, your brain releases a cascade of chemicals that have a profound effect on your mood. [2] The most commonly known of these are endorphins [3], which are often referred to as “feel-good” hormones. Endorphins act as natural painkillers, reducing discomfort while simultaneously generating feelings of euphoria. This is often referred to as the “runner’s high,” but it can occur with various forms of exercise.

Another critical hormone released during exercise is dopamine [4], which plays a key role in motivation and pleasure. Dopamine is also involved in the brain’s reward system, which explains why you may feel a sense of accomplishment and satisfaction after a good workout.

Serotonin [5], a neurotransmitter that helps regulate mood, anxiety, and happiness, is also released during physical activity. Increased serotonin levels are associated with reduced symptoms of depression and anxiety. In fact, some research suggests that regular exercise can be as effective as antidepressants in treating mild to moderate depression, without the side effects associated with medication. [6]

Furthermore, norepinephrine [7] is another chemical that rises during exercise. This neurotransmitter enhances alertness, focus, and reaction times, helping to combat the mental fatigue that often accompanies stress and anxiety. Together, these hormones create a synergistic effect that not only lifts your mood but also improves cognitive function and emotional resilience.

The Role of Breathwork in Mental Clarity

Exercise is not only about moving your body—it’s also about the breath. Breathwork techniques have gained immense popularity for their ability to calm the mind and centre the body. Whether you’re running, lifting weights, or engaging in more mindful practices like yoga, breathing deeply and rhythmically can significantly enhance mental clarity and reduce stress. [8]

Controlled breathing helps regulate the autonomic nervous system, shifting the body from a state of fight-or-flight (sympathetic nervous system activation) to a state of rest-and-digest (parasympathetic nervous system activation). This transition is essential for mental relaxation and recovery. For instance, diaphragmatic breathing, also known as belly breathing, is a powerful technique that encourages full oxygen exchange, slowing the heartbeat and lowering blood pressure. This can instantly reduce feelings of anxiety.

Incorporating pranayama, a breath control technique often practised in yoga, can further support mental well-being. Pranayama includes various methods of breathing that focus on extending and controlling breath flow. Regular practice of these techniques improves mindfulness, reduces stress, and helps to keep anxiety at bay.

Mind-Body Connection: Yoga and Meditation

When it comes to the mind-body connection, yoga and meditation are two practices that cannot be overlooked. Both have been used for thousands of years to promote physical health, mental clarity, and emotional well-being. [9] [10]

Yoga combines movement, breathwork, and meditation to create a holistic approach to fitness. Not only does yoga improve strength and flexibility, but it also encourages relaxation and mental focus. Several studies have shown that yoga can reduce symptoms of anxiety and depression by lowering cortisol levels (a stress hormone) and increasing brain-derived neurotrophic factor (BDNF), a protein that supports brain health.

Meditation, whether incorporated into yoga practice or done separately, is another powerful tool for enhancing mental well-being. Mindfulness meditation trains the brain to stay present, which helps reduce rumination and worry—two common features of anxiety and depression. By focusing on the present moment and letting go of stressors, meditation increases emotional regulation and promotes a sense of calm and happiness.

Regular practice of both yoga and meditation can change the brain’s structure, increasing the size of the prefrontal cortex (responsible for decision-making and social behaviour) and decreasing the size of the amygdala (involved in fear and stress responses). This shift leads to better emotional control and a more positive outlook on life.

The Effect of Poor Diet on Mental Health

Exercise is only one part of the equation for mental well-being. Diet plays an equally crucial role, and poor nutrition can have a detrimental effect on your mood and energy levels. [11]

Highly processed foods, sugars, and unhealthy fats can lead to inflammation in the body and brain, which is associated with an increased risk of depression. Excessive consumption of sugar and refined carbohydrates can cause blood sugar spikes followed by crashes, leading to mood swings, fatigue, and irritability. These foods also disrupt the balance of neurotransmitters like serotonin and dopamine, further contributing to poor mental health.

Here is a list of common foods that can contribute to inflammation in the body and should be limited or avoided where possible:

1. Refined Carbohydrates and Sugars

• Examples: White bread, pastries, sugary cereals, cookies, cakes, soda, candy, and sugary beverages.
• Why to Avoid: These foods cause spikes in blood sugar, leading to insulin resistance over time and triggering inflammatory responses.

2. Processed and Red Meats

• Examples: Bacon, sausage, hot dogs, deli meats, beef, lamb, and pork.
• Why to Avoid: Processed and red meats contain saturated fats and compounds like advanced glycation end-products (AGEs), which promote inflammation.

3. Fried and Fast Foods

• Examples: French fries, fried chicken, onion rings, fast-food burgers, and other deep-fried items.
• Why to Avoid: These foods are high in unhealthy trans fats and AGEs, both of which trigger inflammatory responses in the body.

4. Trans Fats (Partially Hydrogenated Oils)

• Examples: Margarine, shortening, store-bought baked goods, some crackers, and fried foods.
• Why to Avoid: Trans fats are chemically altered fats that promote systemic inflammation and increase the risk of heart disease.

5. Excessive Alcohol

• Examples: Beer, wine, spirits, cocktails, etc. (especially in large quantities).
• Why to Avoid: Overconsumption of alcohol can impair the body’s ability to regulate inflammatory processes, causing increased oxidative stress.

6. Dairy Products (in Sensitive Individuals)

• Examples: Full-fat milk, cheese, cream, and butter.
• Why to Avoid: Some people are sensitive to dairy or lactose intolerant, leading to digestive issues and inflammation. Dairy can also be high in saturated fats, which may contribute to inflammation.

7. Artificial Sweeteners

• Examples: Aspartame, sucralose (Splenda), and saccharin, often found in diet sodas and sugar-free products.
• Why to Avoid: Certain artificial sweeteners may disrupt gut health and contribute to inflammation in susceptible individuals.

8. Vegetable Oils High in Omega-6 Fatty Acids

• Examples: Corn oil, soybean oil, sunflower oil, safflower oil, and other seed oils used in processed foods.
• Why to Avoid: While omega-6 fatty acids are essential in moderation, excessive consumption can disrupt the balance of omega-3 to omega-6 fatty acids, leading to chronic inflammation.

9. Excessive Salt (Sodium)

• Examples: Processed snacks, canned soups, frozen meals, and salty fast foods.
• Why to Avoid: High salt intake can increase inflammation by promoting fluid retention and increasing blood pressure.

10. Highly Processed Foods (Ultra-Processed)

• Examples: Packaged snacks, ready-to-eat meals, sugary breakfast cereals, and foods with long ingredient lists containing preservatives and additives.
• Why to Avoid: These foods often contain high levels of unhealthy fats, refined sugars, and additives that promote inflammation.

In contrast, a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats supports brain function and promotes stable moods. Omega-3 fatty acids, found in fish and flaxseeds, are particularly beneficial for mental health, as they reduce inflammation and support the production of serotonin. Probiotics, found in fermented foods like yoghurt and kimchi, can also improve mood by supporting gut health. There is growing evidence that the gut-brain connection plays a significant role in emotional regulation. [12]

Top 5 Activities to Boost Mental Well-being

• Running or Jogging

Running is an excellent way to increase endorphins and serotonin levels, providing an immediate mood boost. The repetitive nature of running can also be meditative, helping to clear the mind and reduce stress.

• Yoga

Combining movement, breath, and mindfulness, yoga is one of the best activities for improving both physical and mental health. It’s especially effective for reducing stress and anxiety, thanks to its focus on relaxation and controlled breathing.

• Swimming

Swimming provides a full-body workout that is gentle on the joints and great for mental health. The rhythmic breathing and calming effect of being in water can promote relaxation and reduce anxiety.

• Strength Training

Lifting weights doesn’t just build muscle—it also boosts mental health by increasing dopamine and norepinephrine levels. Strength training helps improve self-esteem and resilience, both of which are crucial for maintaining a positive outlook on life.

• Walking in Nature

Sometimes the simplest activities are the most effective. Walking in nature, often referred to as “forest bathing” or ecotherapy, can significantly reduce feelings of stress and anxiety. The combination of fresh air, physical movement, and natural beauty can do wonders for mental clarity and emotional balance.

Building Resilience Through Challenging Workouts

Beyond the immediate mental health benefits of exercise, performing hard physical tasks and high-intensity workouts can significantly contribute to building mental resilience. The link between pushing your body to its limits and strengthening your ability to handle everyday stressors is rooted in the concept of stress adaptation. [13] Just as your muscles become stronger through repeated physical challenges, your mind also becomes more resilient when it encounters and overcomes difficult physical tasks.

High-intensity workouts—whether it’s a gruelling CrossFit session, a long-distance run, or a tough strength training circuit—force you to confront discomfort and fatigue. In these moments, you develop mental toughness, learning how to push through adversity and maintain focus despite the strain. Over time, this mindset translates to your daily life, helping you stay composed in stressful situations, whether it’s dealing with work deadlines, relationship challenges, or unexpected crises.

The key mechanism behind this lies in the activation of the hypothalamic-pituitary-adrenal (HPA) axis [14], which is responsible for your body’s response to stress. High-intensity physical challenges increase cortisol levels temporarily, putting your body in a heightened state of alert. However, through repeated exposure to controlled stress via exercise, your HPA axis learns to regulate these responses more efficiently. This means that when you encounter stress in non-exercise-related situations, your body becomes better equipped to manage it, preventing exaggerated reactions like panic or anxiety.

Moreover, overcoming physical challenges enhances your sense of self-efficacy—the belief in your ability to succeed. This psychological benefit cannot be overstated. When you routinely push through a tough workout or meet fitness goals, you reinforce the mindset that you are capable of handling obstacles. This newfound confidence carries over into everyday life, where you may face emotional or professional challenges with a greater sense of control and optimism.

Incorporating hard physical tasks into your fitness routine doesn’t just build muscle or improve cardiovascular health—it trains your brain to become more resilient, adaptable, and calm in the face of adversity. Here are a few key reasons why challenging workouts create mental resilience:

• Discomfort tolerance: Performing exercises that push your limits (such as sprint intervals, weightlifting, or intense HIIT sessions) forces you to embrace discomfort. Over time, you become more comfortable with being uncomfortable, a skill that can be invaluable when dealing with stress in everyday life.

• Delayed gratification: Consistent hard work in the gym teaches the importance of patience and effort. You learn that growth—both physical and mental—takes time. This ability to stay focused on long-term goals despite short-term discomfort builds resilience in areas of life that require perseverance.

• Learning to fail and recover: High-intensity workouts often involve pushing past your personal best, and sometimes that means experiencing failure—whether it’s a missed lift, an unfinished run, or exhaustion setting in too soon. Each time you “fail” and then recover, you practice emotional resilience. You learn that failure is not the end but a stepping stone to improvement.

• Stress inoculation: Just as vaccines train your immune system to better handle pathogens, regular exposure to intense physical stress in a workout setting inoculates you against emotional and mental stressors. When you habitually expose your body to controlled physical stress, you develop a greater ability to stay calm and composed in the face of emotional stress.

Practical Applications for Life

Incorporating challenging physical tasks into your fitness routine doesn’t just prepare you for the next workout—it arms you with the mental toughness to confront life’s challenges head-on. For instance, imagine the endurance required during a marathon or the focus needed to lift a heavy weight. The mental stamina cultivated in these moments can help you maintain a calm, collected demeanour during a high-pressure work presentation or a tense family situation. The skills you practice in the gym—focus, perseverance, and mental toughness—are directly transferable to navigating real-life stress.

Even short bursts of intense activity, such as sprinting, can activate your body’s stress-response mechanisms in a way that strengthens resilience. Over time, your body becomes more efficient at managing the hormonal and physiological responses associated with stress. This means that, outside of the gym, you’ll likely experience less anxiety and stress in reaction to everyday challenges.

How to Incorporate Resilience-Building Exercises into Your Routine

To effectively build mental resilience through exercise, it’s important to consistently include high-intensity or challenging physical tasks in your workout routine. Here are some ways to incorporate these resilience-building techniques:

1. High-Intensity Interval Training (HIIT): Incorporate HIIT into your routine by alternating between short bursts of maximum effort and brief rest periods. The intensity and quick recovery cycles mimic real-life stressful situations, where you need to manage short-term stress and then quickly recover.

2. Strength Training with Progressive Overload: Lifting weights with progressive overload—gradually increasing the weight or resistance—teaches you how to handle challenges that grow progressively harder. The mental discipline required to push through heavy lifts builds both physical and emotional resilience.

3. Endurance Challenges: Long-distance running, cycling, or swimming requires mental grit and teaches you how to sustain effort over time, a skill that’s invaluable when managing long-term stress or pressure.

4. Group Fitness or Team Sports: Working out in a group or on a team can introduce new forms of stress, such as competition or keeping pace with others. These environments help you build resilience through teamwork, adaptability, and quick decision-making.

5. Mind-Body Practices with Intensity: Even practices like yoga can be resilience-building when approached with intensity. Challenging poses and extended holds test your physical limits while simultaneously requiring mental focus and patience. This blend of mental and physical endurance builds emotional resilience in everyday situations.

The challenges you face during a tough workout—whether it’s pushing through fatigue, breaking through a mental block, or enduring discomfort—mirror the mental and emotional challenges of life. By consistently exposing yourself to controlled, physical stress through challenging workouts, you create a more resilient mind capable of handling everyday stressors. This mental toughness doesn’t just make you stronger in the gym; it equips you with the skills and confidence to remain composed, focused, and resilient in the face of life’s inevitable pressures.

Conclusion

Mental health and fitness are deeply intertwined. Regular exercise, proper breathwork, and mindful practices like yoga and meditation can positively impact your brain’s chemistry, enhancing mood and reducing stress. Additionally, fueling your body with the right nutrients is essential for maintaining emotional balance and mental clarity. Incorporating activities such as running, yoga, swimming, strength training, and walking in nature into your routine can be life-changing for your mental well-being, helping you lead a more fulfilled and balanced life.

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

References

1. Role of Physical Activity on Mental Health and Well-Being
2. Exercise and stress: Get moving to manage stress
3. Endorphins
4. Dopamine: What It Is & What It Does
5. Serotonin
6. Exercise & Depression
7. Norepinephrine (Noradrenaline)
8. What Is Breathwork?
9. Meditation: A simple, fast way to reduce stress
10. Yoga for better mental health
11. Food and your mood
12. Gut microbiota’s effect on mental health: The gut-brain axis
13. Physiology, Stress Reaction
14. What is the hypothalamic-pituitary-adrenal (HPA) axis?

• Bio

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.