In our recent 2025 survey, a whopping 90% of our members said they felt happier when they trained. Does the training really impact our mental wellbeing?
Key Summary
Regular exercise reduces stress, anxiety, and symptoms of depression.
Physical activity triggers the release of mood-boosting chemicals like endorphins, serotonin, and dopamine.
Consistent movement enhances sleep quality and cognitive function.
Simple daily activities—like walking or light stretching—can make a real difference in mental wellbeing.
Introduction: More Than Muscle Gains
We often hear about the physical perks of exercise—stronger muscles, better cardio, weight management—but the mental health benefits are just as profound, though sometimes less visible. For many people, movement becomes a form of therapy, a reset button, a lifeline.
And that’s why AusActive, Australia’s peak body for exercise and fitness listed ‘exercise for mental health’ as the second biggest fitness trend in 2025. And we, at Hawthorn’s Gym, think it will continue beyond a temporary trend.
In fact, a recent review published in British Journal of Sports Medicine and summarised by ABC News found that “basically any type of exercise is effective for improving mental health”, and that physical activity for anxiety and depression sometimes outperforms conventional treatments.
So whether you're lifting weights, going for a run, boxing, doing yoga, or just walking your dog—your mental health is likely getting a boost.
What the Research Says
A 2024 ABC article pointed out that any kind of exercise is beneficial, not just high-intensity workouts.
Having said that, not all activity is activity - A study from the University of Georgia in July this year reveals that the mental health benefits of exercise depend not just on the amount of physical activity, but also on the context in which it occurs. Researchers found that leisure-time activities like yoga or team sports tend to improve mood more than obligatory tasks like housework.
The same study also found that factors such as social interactions, environment, and even instructor style can profoundly influence how exercise affects mental well-being (three votes Visions Hawthorn). Our recent blog on why our members love their gym should give you confidence our Trainers have the right attitude and experience. The findings suggest that tailoring exercise to personal preferences and settings may enhance its positive impact on mental health.
In July 2025, Australian researchers suggested that even 7,000 steps a day is linked to significant reductions in depression risk (among other health benefits), helping make physical activity more achievable.
These insights help us temper enthusiasm with realism: exercise is powerful and the benefits are undeniable, but context, motivation, enjoyment, and balance matter, too.
4 Key Mental Health Benefits of Regular Exercise
1. Reducing Stress & Anxiety
Exercise helps lower levels of stress hormones like cortisol and adrenaline. At the same time, it encourages the release of endorphins and neurotransmitters that uplift mood. When you're physically active, your brain shifts focus from mental chatter to bodily sensations, creating a meditative effect.
A meta-analysis published in the Depression and Anxiety journal reviewed 13 studies and found that people who engage in higher levels of physical activity are significantly less likely to develop symptoms of anxiety compared to those who are less active.
A 2024 ABC article also highlighted that group exercise adds a powerful social dimension—which itself is a buffer against anxiety and depression. We can vouch for that - our group training members always have a smile on their faces.
2. Boosting Mood & Alleviating Depression
Exercise stimulates serotonin and dopamine—neurotransmitters tied to wellbeing and reward. In some trials, structured physical activity programs produced effects comparable or superior to medication or counselling, especially for mild to moderate depression.
Interestingly, a systematic review referenced by ABC’s Health Report notes that while exercise is promising as a treatment, the optimal “dose” (frequency, intensity, type) is still being debated.
3. Sharpening Focus & Cognitive Function
54% of our members stated the concentrate better when they train regularly. How doe this work?? Well, moving your body increases blood flow to the brain, supports neuroplasticity (the growth of new neural pathways), and strengthens regions like the hippocampus—areas vital for memory and learning. Over time, this enhances concentration, decision-making, and emotional stability.
Research from Harvard Health shows that regular aerobic exercise stimulates the release of growth factors—chemicals that promote the survival of brain cells and encourage new neural connections. It can even enlarge the hippocampus, the brain’s memory hub, and improve executive functions like planning and problem-solving.
These effects don’t happen overnight; they build gradually over months of consistent movement. By improving sleep, reducing stress, and lifting mood, exercise also creates the ideal internal environment for your brain to think clearly, remember better, and stay sharp.
Be like Glen. Stay sharp.
4. Better Sleep & Emotional Regulation
55% of our members also stated the sleep better when training - what’s the evidence about this? How does it relate to mental health?
Research from the Sleep Foundation shows that regular, moderate physical activity can improve sleep quality—helping you fall asleep faster, sleep more deeply, and wake less during the night.
Regular activity tends to regulate circadian rhythms, helping you fall asleep more easily and sleep more deeply. Better sleep then feeds back into emotional control, stress resilience, and mood balance.
But an article in the Guardian recently pointed out this works in the opposite direction, too - the mental health benefits of exercise won’t come to full fruition unless you get enough sleep! It’s alllll about balance!
Simple Ways to Incorporate Exercise Into Your Routine
You don’t need to become a junkie overnight. We suggest having a read of a blog we’ve previously written about some of the best ways to get started on the right foot. In addition, here’s a punchy summary of some actionable strategies:
Walk daily: Aim for 20–30 minutes or a target like 7,000 steps (which recent research links to mental benefits).
Join small group classes: The social connection boosts motivation and mood.
Mind–body movement: Yoga, Pilates, tai chi or even mindful stretching combine breath, focus, and gentle movement.
Mix it up: Alternate strength, cardio, flexibility to keep interest high and stimuli varied.
Set micro goals: Start with 10 minutes a day and build up. Celebrate small wins.
Use your environment: Take stairs instead of elevator, bike to local errands, or do standing breaks during work.
Caution & Balance: Things to Keep in Mind
While exercise is beneficial, it’s not a cure-all and sometimes can have drawbacks:
Excessive or compulsive exercise, especially when used as a control mechanism (e.g. for weight or mood), can signal underlying issues like eating disorders.
It’s been shown that overly high exercise intensity or inadequate recovery can temporarily elevate stress hormones or exacerbate mood lows in vulnerable individuals.
As mentioned above - sleep is very important. Evidence suggests that, if you don’t get enough of it, you won’t realise the full benefits of exercise on your mental health.
We should remember that, for those living with serious mental health conditions, exercise is best used as a complement—not a replacement—for professional therapy, medication, or other treatments.
Enjoyment is key: pushing through something you dislike is often counterproductive. As a Guardian article put it, rigid targets can make movement feel like a chore; focusing on what feels good is a better approach to sustainability.
FAQs
What’s the right approach for me?
We'll, we’ve written a blog on this, too. It’s got the science backed evidence combined with tips from our trainers with over 100 years combined experience. Check it out, here. Also - that’s what we’re here for! Come and get a program with one of our Trainers - it’s free!How often should I exercise for mental health gains?
Even modest amounts—say, 30 minutes of moderate activity a few times per week—are beneficial. Consistency matters more than intensity. Some trials show effects at surprisingly low amounts.Can exercise replace therapy or medications?
No. It can be a powerful adjunct, but it shouldn’t replace evidence-based treatments when needed. Always consult mental health professionals for diagnosis and serious conditions.What type of exercise is best for mental health?
The best type is the one you enjoy and can sustain. That said, evidence suggests social, vigorous, or music-embedded modalities often yield strong mood benefits.
Conclusion
Exercise isn’t just about aesthetics or athleticism—it's a potent tool for mental health and wellbeing. By weaving consistent movement into your life, even in small ways, you can sharpen your mind, uplift your mood, and bolster resilience.
At Visions Fitness Centre, we believe movement—when approached with balance, joy, and intention—can be deeply healing. Let us help you find what makes your body and mind feel alive.
