Have you ever noticed how a brisk walk can lift your spirits, or how a good workout seems to clear your mind? This isn't just a coincidence; it's the profound interplay between your body and mind at work. 

Across the globe, individuals who stay physically active frequently report feeling happier and more satisfied with their lives. They often experience a greater sense of purpose, accompanied by deeper emotions of gratitude, love, and hope. Plus, they feel more connected to their communities, which helps to alleviate feelings of loneliness and depression. 

These mental health benefits extend to all age groups, even those dealing with significant mental and physical health issues. Whether your preferred activity is walking, running, swimming, dancing, biking, playing sports, lifting weights, or practising yoga, the positive outcomes are clear to see. 

So, what makes movement such a powerful promoter of psychological well-being? It all comes down to its profound impact on the brain. Here are five surprising ways that being active benefits your brain—and how you can harness these advantages yourself.

Happy Hormones = Happy You

Ever noticed how a brisk walk or a quick gym session lifts your spirits almost immediately? That's the magic of endorphins at work. When you engage in physical activity, your body releases these incredible chemicals, often referred to as the body's natural painkillers. They interact with the receptors in your brain to reduce your perception of pain and trigger a positive feeling in the body, much like that of morphine. 

More than just alleviating pain, endorphins act as mood lifters. Whether it's the surge of happiness you feel after a run or the sense of accomplishment after completing a workout, these natural mood enhancers are a key reason why exercise is so beneficial for mental well-being. Short, consistent activities, such as a morning jog, a dance class, or even a round of vigorous gardening, can lead to significant improvements in your mood. Regular exercise has even been shown to lower your risk of developing depression by 30%, making it not only a mood booster but also a powerful tool for maintaining long-term mental health. 

Did you know that vitamin D can give your endorphins an extra boost? Often called the "sunshine vitamin," vitamin D helps the body use sunlight to produce these powerful mood-enhancers. Spending time outdoors in natural sunlight not only increases your vitamin D levels but also naturally elevates your endorphin production. This means that a walk in the park or a hike under the sun combines the stress-busting benefits of physical activity with the mood-lifting properties of vitamin D. 

Stress Less, Smile More

One of the remarkable benefits of physical activity is its powerful impact on stress reduction. When you exercise, your body releases endorphins, which are natural mood lifters. But beyond this “runner’s high,” physical activity also plays a crucial role in lowering cortisol levels—the stress hormone. 

When cortisol levels are elevated, you might find yourself feeling more anxious, overwhelmed, or even irritable. By engaging in regular physical activity, you can help regulate these cortisol levels, effectively easing feelings of anxiety and stress. Imagine yourself going for a brisk walk during your lunch break or participating in a yoga session after work. These simple actions can trigger a cascade of positive physiological reactions that not only improve your mood but also lead you to feel more relaxed overall. 

Did you know that integrating natural supplements like ashwagandha into your routine can provide further mental health benefits? This adaptogenic herb is known for its ability to reduce cortisol levels, thereby alleviating stress and anxiety. By balancing the body's stress response, ashwagandha can improve your mood and overall sense of well-being. Consider taking ashwagandha supplements as part of your daily regimen—perhaps with your morning smoothie or as a tea in the evening—to complement the positive effects of exercise on your mental health.

Additionally, exercise provides a valuable distraction, allowing you to break away from the cycle of anxious thoughts that often fuel stress. Whether you’re choosing to dance in your living room, play a sport, or even garden, these activities ground you in the present moment, helping to reduce mental clutter and promote a sense of calm. 

Sparks Creativity

Ever find yourself stuck on a problem with no solution in sight? It turns out, a bit of physical activity might just be the catalyst you need to spark creativity. Engaging in regular physical exercise is known to stimulate creative thinking and enhance problem-solving abilities. But why does this happen? 

The science behind this is quite fascinating. Physical activity increases blood flow to the brain, especially to the prefrontal cortex, which is responsible for complex cognitive behaviour and decision-making. This surge in blood flow delivers more oxygen and nutrients to brain cells, effectively 'waking up' the mind. Additionally, exercise promotes the release of endorphins, which can elevate mood and reduce stress. Lower stress levels, in turn, create a more conducive environment for innovative thinking. 

Research also suggests that activities such as running, cycling, or even a brisk walk can lead to a boost in what's known as 'divergent thinking.' This type of thinking is essential for creative problem-solving as it allows your mind to generate multiple solutions to a given problem. Essentially, when you break a sweat, you're not just amping up your physical health—you’re also giving your brain a much-needed boost. 

Increased Neuroplasticity

One of the most fascinating benefits of physical activity is its ability to promote neuroplasticity. Neuroplasticity refers to the brain's ability to adapt by forming new neural connections throughout life. Essentially, it's the brain’s way of rewiring itself in response to new experiences, learning, and environmental changes. 

When you engage in regular exercise, you’re not just strengthening your muscles—you’re strengthening your brain. Activities like jogging, cycling, or even dancing can stimulate the production of neurotrophic factors, which are proteins that support neuron growth and survival. This heightened neuroplasticity enhances your brain's ability to adapt, making you more adept at learning new skills, whether it’s mastering a new language, playing a musical instrument, or simply picking up new hobbies. 

Did you know that omega-3 fatty acids can also play a crucial role in enhancing neuroplasticity? Found in foods like avocados, walnuts, and flaxseeds, these healthy fats support the growth and repair of brain cells. Omega-3s help increase brain-derived neurotrophic factor (BDNF), a key protein involved in neural growth and cognitive function. Incorporating omega-3-rich foods into your diet can, therefore, complement your physical activities, further boosting your brain's ability to adapt and thrive.

Our Vegan Omega 3 softgels are 100% plant-based and vegan friendly. Omega 3 is a type of polyunsaturated fatty acid, such as EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). These Omega 3s usually come from fish, however our softgels are formed from a marine algae source rich in EPA and DHA, making the supplement completely vegan friendly.

Additionally, exercise has been shown to improve cognitive functions such as memory, attention, and problem-solving skills. By keeping your brain active and engaged through physical activity, you’re essentially investing in your cognitive health, which pays off in both personal and professional aspects of your life. 

Build Courage From Within

When you think about bravery, images of heroic acts or daring adventures might come to mind. But did you know that physical activity can genuinely make you braver? It's not just about having the physical strength to tackle challenges; it's about cultivating the mental resilience and confidence that come from regular exercise. 

Engaging in physical activity often pushes you out of your comfort zone. Whether it's the first time you run a mile, try a new yoga pose, or lift a heavier weight, these small milestones add up. With every achievement, you're not just building muscles but also reinforcing your mental fortitude. 

Science backs this up: a study published in the Journal of Health Psychology found that regular exercise can increase mental resilience and reduce anxiety. This mental toughness translates into other aspects of life, equipping you to face stressful situations with greater composure and bravery. 

So, next time you're hesitating to take on a daunting task, remember that your regular workouts are not just sculpting your body but also shaping a braver, more resilient you. 

What types of physical activities are best for mental health?

When it comes to enhancing mental well-being through physical activity, there's no one-size-fits-all approach. The best types of exercises are those you enjoy and can commit to regularly. Here’s a closer look at some of the most effective activities: 

🏃Aerobic Exercises: Activities like jogging, swimming, cycling, and dancing are fantastic for releasing endorphins. 

🏋️‍♀️Strength Training: Lifting weights or engaging in body-weight exercises can boost self-esteem and improve cognitive functioning. It's not just about building muscle; it's about building mental resilience too.

🧘Mind-Body Exercises: Yoga, tai chi, and pilates integrate physical movement with mindful breathing and focus. These practices are known to reduce anxiety, promote relaxation, and enhance mental clarity.

🌲Outdoor Activities: Hiking, gardening, or any activity that gets you outside can drastically improve mood and reduce symptoms of depression. 

⚽Team Sports: Engaging in sports like basketball, soccer, or volleyball can improve social connections and teamwork skills, providing a sense of community and belonging that positively impacts mental health.

Remember, the key is consistency and finding an activity that you genuinely enjoy. Whether you're lifting weights, dancing, or taking a peaceful hike, each step you take is a stride towards better mental well-being.

Riya Lakhani-Kanji MSc ANutr is a registered nutritionist and health writer. Equipped with a Bachelor's and Master's degree in Human Nutrition, Riya leverages her scientific knowledge to create engaging content that empowers people to embrace the power of plants.