Need2Know - Movement and Mental Health

Awareness of the mental health benefits of movement and exercise has been growing around the world. Exercise can have a powerful impact on our wellbeing – from promoting general health and building positive social connections to helping prevent or treat mental and physical health conditions. And yet, often many of us lack an understanding of these connections or scientific evidence behind them.

Here is what you “need to know” from the current evidence base.

The evidence at-a-glance

Most people understand the physical benefits of movement. We know it can: 

• reduce blood pressure

• enhance cardiovascular fitness

• support weight loss

• help prevent chronic conditions such as cancer, diabetes, hypertension and obesity.

There’s also a growing awareness that it can mitigate cognitive conditions such as Alzheimer’s disease. 

However, it’s only in the last decade or so that the mental health benefits of movement have really entered mainstream public consciousness. A growing body of research shows that different types of exercise can lead to physiological changes that can improve mood and self-esteem, and lower stress and anxiety. 

The evidence is stronger than many people might expect – and it has become even more clear-cut over time. The peer-reviewed literature establishes a close and multifaceted relationship between mental health and physical exercise.

Here are the headline facts and figures: 

• Regular physical activity can reduce the risk of depression by up to 30%.

• In older adults, 30-minute sessions of moderate activity every day almost halve the odds of experiencing depression.

• Sport and physical activity – according to a mass of evidence – improve young people’s self-esteem by increasing their confidence, self-worth, feeling of empowerment and sense of competence, and by helping them build positive relationships.

• Any type of daily physical activity is associated with a lower risk of psychological distress and the more you exercise, up to a point, starting from a minimum of 20 minutes per week, the bigger the benefits.

• Low or moderate physical activity can help prevent depression, while higher levels of physical activity both significantly reduce the risk of developing clinical anxiety, and are highly effective in alleviating its symptoms.

• Contrary to the traditional view, which may overemphasise the benefits of rest, physical activity can play an important role in treating the symptoms of cancer, including mental health symptoms such as anxiety. 

Movement and Mental Health

Exercise and mental health: What works – and how?

Exercise to promote mental health and help prevent and treat mental health conditions

Regular exercise is associated with improved quality of life, including a reduction in stress and even depression. Health professionals recommend everyone take some form of exercise for their mental health – including people at risk of or living with mental health conditions – because of its general health benefits and the clear connection between mental and physical health.

Exercise is an undeniably crucial way of promoting good mental health. A comprehensive study brought together the views of international clinical and academic experts, and a large cohort of people with lived experience, coupled with the best available evidence. It ranked exercise as one of the best ways to maintain and protect good mental health. Another large US study, involving 1.2 million people, compared the mental health of people who exercised with those who did not. It found physical exercise was significantly associated with better mental health: individuals who exercised had 1.49 fewer days of poor mental health over the course of a month than those who did not.

Exercise has long been considered an important component in the prevention of mental health conditions. This is now confirmed by multiple scientific reviews, as well as the consensus statements of large professional associations. For example: 

• The Global Consortium of Depression Prevention has called for exercise to be embedded in preventative community interventions.

• The EU Compass for action on mental health and wellbeing has reported on the importance of exercise as part of programmes to prevent the symptoms of mental health conditions, and relapse.

• The UK-regulated but internationally recognised Public Health Outcomes Framework, which sets out what should be tracked on the implementation of public mental health interventions, includes the promotion of exercise as a key indicator.

Exercise also has a role in the treatment of mental health conditions. A meta-analysis that brought together the results of 39 randomised controlled trials found that physical activity reduced depressive symptoms, as well as symptoms of schizophrenia, and improved the quality of life among people living with mental illness. 

A more recent meta-analysis concluded that exercise, especially intense exercise, is an effective treatment for depression. The study looked at running therapy and Selective Serotonin Reuptake Inhibitors (sSSRI) treatment for depression. It found that adding running therapy to SSSIRs helps address weight, waist circumference, inflammation, metabolic markers, blood pressure and heart rate. This means exercise interventions such as running therapy can be suitable addition in the treatment, especially of immuno-metabolic depression.

Spotlight – Breaking new ground: changing the clinical guidelines for mood disorders in Australia and New Zealand

The most recent Royal Australian and New Zealand College of Psychiatrists’ Clinical Practice Guidelines for Mood Disorders included – for the first time ever – a worldwide clinical recommendation for exercise (as well as other lifestyle choices, such as a healthy diet) to be the first choice of treatment for people with newly diagnosed or managed long-term mood disorders (e.g. depression and bipolar).

This followed the recommendations of a taskforce formed by the World Federation of Societies for Biological Psychiatry and the Australasian Society of Lifestyle Medicine. Based on clear evidence, the taskforce recommended exercise-based interventions as a foundational component of mental health care in clinical practice for adults living with major depressive disorder.

The clinical guidelines highlight exercise as a highly valuable strategy – both in the first line of treatment for depression and for prophylaxis during the important periods when people living with depression or bipolar disorder are relatively well.

The mechanisms of the co-benefits between movement and wellbeing

A wealth of evidence shows how exercise affects both our physiology and psychology. 

The physiological effects of exercise can include: 

• an increase in endorphin levels (i.e. the ‘good’ hormones)

• regulation of body temperature

• improved mitochondrial function (which is essential for cellular health)

• an increase in the enzymes that help remove unwanted cellular proteins and are linked to various cancer therapies

• a rise in neurotransmitter production (i.e. the chemicals that carry messages across our nervous system)

• a reduction in the brain’s stress response through the hypothalamic pituitary-adrenal axis. 

Exercise may also help to lower inflammation, which as well as causing inflammatory diseases can contribute to mood disorders and poor mental health, according to a large body of evidence.

Psychological effects of exercise include: 

• a distraction from feelings of depression and anxiety

• positive feelings associated with mastery and self-efficacy

• the psychological benefits of soothing bodily stresses (such as back pain, headaches, neck pain or stomach problems).

A large literature review of 117 randomised controlled trials shows a combination of aerobic and resistance training is likely to be most effective form of exercise for relieving depressive symptoms and the negative symptoms of schizophrenia. Resistance training – using weight machines and resistance bands to boost strength and endurance – is the most effective form of exercise to alleviate anxiety disorder and schizophrenia symptoms. People living with post-traumatic stress disorder (PTSD) benefit more from mind–body exercise, such as yoga or tai chi.

The places and the conditions in which we exercise also matter. A meta-analysis of 98 studies showed physical activity in our leisure time, during transport time (e.g. commuting) or taking part in sport at school (e.g. as a team member) is positively associated with improved mental health. Whereas work-related exercise (such as on a building site or in an agricultural setting) could have a negative impact on mental health. Exercise at home (such as housework) or physical education (such as a class at school) had no relationship on mental health or mental ill-health. 

The World Health Organisation guidelines suggest that a target of 150-300 minutes of physical activity per week is a good goal, but any amount is a great starting point. Research also shows reducing sedentary behaviour – such as sitting for long periods of time – is important. Sedentary behaviour that requires little mental effort, e.g. watching TV and scrolling social media, has been linked to increased risk of future depression. 

Spotlight – Yoga and PTSD: supporting survivors through movement

Yoga’s fusion of postures, breathwork and mindfulness has been shown to promote ‘neuroplasticity’ – the brain’s adaptive structural and functional changes. It stimulates growth in brain regions associated with memory, attention, stress response and emotional control. Yoga’s impact on the brain has been shown to help people with post-traumatic stress disorder (PTSD). A systematic review of 11 imaging studies found consistent evidence that regular yoga practice leads to increased grey matter in the hippocampus, amygdala, prefrontal cortex and cingulate cortex – all brain regions linked to adaptations to trauma.

For over a decade, promising research has shown trauma-informed yoga practice leads to significant symptom reduction and improved emotional regulation in people with PTSD. Systematic reviews continue to report promising effects from clinical trials. These practices appear to work by enhancing ‘interoceptive awareness’, i.e. by helping survivors: 

• reconnect with bodily sensations they may have dissociated from

• identify stress responses (like tightened muscles or rapid breathing)

• cultivate greater self-regulation, and reclaim autonomy over their bodies and inner experiences.

 Movement and Mental Health

Overcoming barriers and… what next?

Our work on movement and mental health: Championing those who do it best

The Global Mental Health Action Network – along with our hosts, United for Global Mental Health, and our donors, the lululemon Centre for Social Impact – is passionate about raising awareness and amplifying the work of experts and organisations that drive greater engagement on movement and mental health. In April 2024, our #MHForAll webinar on Sport and Mental Health – chaired by Anne Wintroub, Head of Social Impact and Engagement at lululemon – explored the powerful role of sport in promoting mental wellbeing. Our panellists shared that movement is not just recreational – it’s a critical driver of better mental health and community resilience. 

To increase recognition of the connection between physical activity and mental health, they recommended we:

• Raise awareness and advocate loudly for the integration of mental health into sports culture.

• Emphasise the universal benefits of sports for mental health, and its diverse applications across cultures and contexts.

• Create a group of mental health champions/ambassadors among sportspeople.

• Continually engage in dialogue and advocacy, ensuring discussions on mental health and sports are ongoing and impactful.

Spotlight – Learning from our Sport and Mental Health webinar

Empowering Youth Through Sport: Harnessing the transformative power of sport, Sofyen Khalfaoui of Z Zurich Foundation shed light on the Foundation's innovative approach to empowering young people and driving systems change. Through dynamic initiatives like ‘Head in the Game’, the Foundation is reshaping societal norms and breaking down barriers to mental health support.

Building Resilience Through Surf Therapy: Haley Van Der Walt  of Waves for Change highlighted the transformative impact of ‘surf therapy’ in supporting young people facing adversity. Through initiatives like the ‘Take Five’ programme, Waves for Change is empowering young people to navigate life's challenges and build resilience one wave at a time.

Integrating Mental Health Education into Sports: Charmaine Nyakonda explained how Grassroot Soccer seamlessly blends sports and mental health education to promote young people’s holistic wellbeing. He also unveiled the innovative MindSKILLZ programme – a unique approach to empowering adolescents. 

Fostering Wellbeing Through Trusted Relationships: Championing the power of trusted relationships, Megan Bartlett of the Center for Healing and Justice through Sport highlighted the significant role of coaches and sports clubs in promoting mental health. By fostering safe spaces and building authentic connections, the organisation is nurturing the wellbeing of young people worldwide.

Promoting Mental Health Awareness in Sports Culture: Delving into the heart of sports culture, Heather Lewis of Mental Health Foundation shared profound insights from research on mental health in the context of the Rugby World Cup. Through powerful narratives and compelling findings, the Mental Health Foundation is fostering a culture of mental health awareness in sports.

Driving Social Change Through Sport: With a passion for social impact, Adam Burgess of Beyond Sport shared captivating insights into how sport serves as a catalyst for meaningful change worldwide. 

Spotlight – UN High-Level Meeting on NCDs and Mental Health

In September 2025, for the first time in the UN’s history, mental health will be at the heart of a meeting of heads of state at the General Assembly. These meetings are convened to help governments reach agreements and make commitments on global issues. 

This is the first time mental health has been at the core of such a meeting – the High-Level Meeting (HLM) on Non-Communicable Diseases (NCDs) and Mental Health.

With global health funding cuts and political moves away from multilateralism hitting the news headlines, this meeting and its agenda could not be more urgent. Despite the increased interest in mental health over the past few years, the sector remains chronically underfunded, and there is still a significant global unmet need for mental ill-health prevention and treatment. Many countries also have outdated or inappropriate mental health legislation and policy, which needs reform. 

So this HLM is an historic opportunity to secure progressive new commitments towards person-centred health services that address physical and mental health needs. Any such commitments can and should include promoting movement as a way of improving physical and mental health. 

Since early 2024, the Global Mental Health Action Network – hosted by United for Global Mental Health – has played a strategic role as the sector’s convenor. Alongside our global community of advocates, UnitedGMH has engaged representatives from more than 50 countries, and key negotiating groups, such as the EU and G77. As a result, we have made sure that our coordinated voice for mental health has reached more than half the world’s governments. 

Follow our progress https://gmhan.org/news/our-hlm-work

Our work on movement and mental health: What can each of us do?

Despite the overwhelming evidence for the mental health benefits of movement, the WHO reports that nearly one third (31%) of the world’s adult population – 1.8 billion adults – are not doing enough physical activity. Shockingly, this figure rises to 81% for adolescents (aged 11–17 years). 

It is important to acknowledge that people living with mental health conditions face several barriers to exercising. Severe mental health conditions often reduce people’s motivation, including for exercise. Some medication for chronic mental health issues can lead people to feel tired or lethargic. And excessive exercise can be counterproductive for people recovering from eating disorders or experiencing panic attacks.

Promising studies show that what people living with severe mental health conditions often value most about exercise is the chance to socialise or be active in nature. Clinical guidelines recommend a series of strategies to help make exercise a habit:

• Start small: To avoid overwhelm, injury or demotivation, start with lower intensity exercise. You can gradually increase the intensity over time. 

• Make your workout work for you! An exercise routine that fits your lifestyle and you can control can be easier to maintain. 

• Make it fun! Love dancing? Join a dance class. Value relationships? Walk with a friend or join a sports team. Linking physical activity to things that you enjoy can help you maintain your motivation. 

• Make it safe. Mind-body activities like yoga, tai chi and qi gong have antidepressant benefits and may be more suitable for people with other illnesses or injuries.

More Information: The Global Mental Health Action Network is a community of advocates that make change happen. With more than 8,000 members from 170 countries, it is the leading global network for mental health advocacy. Hosted by United for Global Mental Health, and working in partnership with the World Health Organisation, UNICEF and over 4,500 local organisations from around the world, the Network produces these briefs to enable advocates and professionals to have access to key information and evidence that support their work.

This work is in partnership with lululemon Gives, a new global impact initiative and the next evolution of the lululemon Centre for Social Impact. This initiative is backed by a $100 million USD commitment to advance mental health and wellbeing by harnessing the power of movement and mindfulness, and aims to impact 20 million people worldwide by 2030. For more information, visit corporate.lululemon.com/our-impact. 

If you are interested in the umbrella review and the evidence underpinning this Need2Know brief, download the PDF version, which includes a link to all papers.