How does exercise impact mental health?

Exercise can improve mood, support brain health, and enhance attention and memory through changes in brain chemicals, growth factors, hormones, and blood flow.

• BDNF and brain function: Both endurance and resistance training, done across the week, support production of BDNF, a growth factor involved in brain function. 1
• Mood: Even 10 minutes of walking can shift mood, alongside changes in dopamine, serotonin, and noradrenaline. 2
• Blood flow and new neurons: Exercise increases blood flow to the brain. Evidence that exercise increases neuron numbers is specific to research animals; whether it does so in humans remains uncertain. 3
• Osteocalcin and mixed training: Resistance training can stimulate bones to release osteocalcin, which supports the function of existing neurons. Including both strength and endurance training across the week provides these complementary benefits. 4
• Inflammation: Properly dosed exercise can limit inflammatory cytokines such as IL-6 and promote anti-inflammatory cytokines such as IL-10. 5
• Duration and intensity: About 60 minutes, give or take 15 minutes, is described as optimal for these health benefits. Exercise releases cortisol, and the transcript cautions that excessive training can cross a cortisol threshold. 6

In short, exercise can benefit mental health and brain function, while duration and intensity matter.