How Exercise Supports Mental Health; More Than Just Endorphins

“When you advertise your services, do you ever talk about how good it is for mental health?”

A long-term client asked me this recently, and it stuck with me, because mental health benefits are one of the most powerful, yet often overlooked, outcomes of regular exercise.

This client lives with bipolar disorder, and over the past year she’s transformed into someone very different from the woman I first met. She often describes our sessions as another “dose” of support — alongside her therapy and medication — forming a triangle that helps life feel manageable and gives her the confidence to engage with the world.

It’s Not Just Endorphins

Most people have heard that exercise improves mental health. When I mention it, the common response is, “It’s the endorphins, right?”

That’s true — but it’s only part of the picture.

Regular movement also:

• Boosts serotonin (emotional regulation)

• Increases dopamine (motivation and reward)

• Lowers cortisol (stress hormone)

• Builds psychological resilience

On top of that, exercise often improves sleep, energy levels, nutrition choices, and — when done with others — social connection.

How Does Exercise Compare to Medication?

When researchers compare outcomes with medication, large studies show these simplified averages:

• Anxiety: exercise is associated with about a 20–35% reduction in symptoms
  Medication for mild–moderate anxiety averages around 30–45%

• Depression: structured exercise programs often produce a 30–45% reduction
  Antidepressant medication averages around 40–55%

Medication can be highly beneficial — and for some people, essential. Exercise isn’t a replacement, but it can significantly support overall mental well-being.

You Don’t Need Extreme Workouts

What surprises many people is how little exercise is needed to see benefits. Around 30 minutes, three times per week can make a meaningful difference.

If you’ve been feeling lower than usual, gently increasing your activity might help bring some spring back into your step.

Small, consistent movement can have a powerful ripple effect — physically, mentally, and emotionally.