In the hustle and bustle of our daily lives, it’s easy to overlook the impact that regular exercise can have on our mental health. Beyond the obvious physical benefits, like toned muscles and improved cardiovascular health, there’s also a connection between being active and a better mood. When you engage in activities that get your heart pumping, your brain releases endorphins—those feel-good chemicals that act like natural mood lifters. These endorphins not only reduce feelings of stress and anxiety but also contribute to an overall sense of well-being. It’s like a therapeutic journey for your mind, allowing you to navigate life’s challenges with resilience and a positive outlook.

In the realm of mental well-being, the link between physical activity and a healthy mind is undeniable, says fitness coach Alok Khatri, who was the head of Well Being Centre in Beijing, China (2020 to 2022). He adds that our body plays a major role in shaping our mental health.

“Essentially, our mental well-being is a direct outcome of our lifestyle choices, including the strength of our bodies and the quality of the food we consume,” says Khatri. He further explains that if our eating habits and workout routines are not in harmony, the chances of maintaining good mental health diminish.

For those who are just beginning to exercise daily—particularly for mental health reasons, Khatri advises a gradual approach. “Taking small steps and engaging in activities that can be sustained over a longer period is key,” he says, adding that consistency is more important in this case than intensity, explaining that as we become physically stronger, our minds follow suit.

Khatri also points out a common misunderstanding about the link between exercise and mental health. Many wrongly believe that physical activity and mental well-being are separate entities. Khatri aims to correct this misconception, stressing the deep connection between exercise and mental health.

He says, “If our body moves, our mind grooves,” emphasising on the symbiotic relationship between physical activity and mental well-being—how engaging in exercise goes beyond physical fitness and plays a crucial role in promoting a healthy and balanced mental state.

Looking at the psychological perspective on this, Laxman Nath, a mental health professional with a decade-long experience in the development and implementation of inclusive community-based mental health interventions, explains, “Exercise is a cornerstone of physical health, and contributes to weight management, improved cardiovascular health, regulated blood circulation and better sleep.” Drawing on the age-old wisdom that “a sound mind lives in a sound body”, he asserts that anything positively influencing physical health inherently benefits mental health.

Nath states that exercise contributes to mental well-being by fostering a sense of order in daily life. “The positive feelings generated by routine exercises, coupled with a sense of achievement, play a crucial role in shaping emotions, thoughts and behaviours,” he said. Exercise, with its impact on cognitive functions such as concentration and memory, promotes a positive outlook on life and enhances self-esteem.

He elaborates on how exercise aids in stress reduction and anxiety management. When we exercise, it helps control stress hormones (like cortisol) and makes our mood better by releasing happy chemicals in our brain (like dopamine, endorphins and serotonin). “It’s like a powerful tool to fight stress,” he adds.

Additionally, exercises help redirect focus to the present moment, providing a respite from stressors and allowing for strategic stress management. According to Nath, exercising is not just good for the body; it’s like a shield against stress, making us feel better and more present in the moment.

Dispelling misconceptions about the link between exercise and mental well-being, Nath reiterates the importance of understanding that exercises are as beneficial for mental health as they are for physical health.

Contrary to the belief that lengthy and intense workouts are necessary, he emphasises the positive impact of regular, routine, and light exercises on mental well-being. “We cannot exist without our body,” he says, emphasising the holistic benefits that exercise brings to both physical and mental health.