The Science of Physical Activity and Mental Health
- TJTHL McMaster
- Feb 6
- 3 min read
Researcher: Roop Singh
Research Editor: Sahij Sidhu
For many students, exercise is often seen as optional or something to fit in only when time
allows. Between lectures, deadlines, part-time jobs, and social commitments, physical activity is usually the first thing to be sacrificed. However, regular physical activity is not merely about physical fitness; it plays a critical role in brain function, emotional regulation, and overall mental well-being. When physical activity is neglected, both mental and academic performance can suffer.
What Happens in the Body When You Exercise?
Physical activity triggers a cascade of biological processes that directly support brain and body health. During exercise, the body increases blood flow and oxygen delivery to the brain, enhancing neural activity and cognitive function. Exercise also stimulates the release of neurotransmitters such as dopamine, serotonin, and endorphins, which regulate mood,
motivation, and stress levels (Dishman et al., 2006).
Short-term effects: Even a single bout of moderate exercise can improve mood, attention, and reaction time by increasing arousal and reducing stress hormones like cortisol (Basso & Suzuki, 2017).
Long-term effects: Consistent physical activity promotes neuroplasticity by increasing brain-derived neurotrophic factor (BDNF), a protein essential for learning, memory, and
emotional resilience (Erickson et al., 2011). When physical activity levels are low, these protective effects weaken, leaving individuals more vulnerable to stress, anxiety, and cognitive fatigue.
Figure 1: Short-term and long-term exercise supports both physical and mental health by improving cardiovascular and lung function, regulating stress levels, boosting the immune system, and strengthening the bones and muscles.
Physical Activity & Academic Performance
Regular exercise has been strongly linked to improved academic outcomes. Students who engage in consistent physical activity demonstrate better concentration, faster information processing, and stronger memory retention compared to sedentary peers (Donnelly et al., 2016).
Exercise enhances executive function by strengthening communication between brain regions responsible for attention, planning, and decision-making. Even moderate activity, such as brisk walking several times a week, has been shown to improve academic motivation and classroom engagement.
Prolonged physical inactivity is associated with higher levels of mental fatigue, reduced focus, and lower academic persistence, resulting in less efficient study despite longer hours spent on coursework.
How Physical Activity Supports Mental and Physical Health
1. Stress regulation: Exercise reduces baseline cortisol levels and improves the body’s
stress-response capacity, therefore lowering the risk of chronic anxiety (Hamer et al.,
2009).
2. Mood stability: Regular physical activity reduces depressive symptoms by increasing serotonin availability and promoting positive emotion regulation (Mikkelsen et al., 2017).
3. Cognitive function: Physical activity improves attention, working memory, and learning
capacity through enhanced blood flow and cognitive growth (Erickson et al., 2011).
4. Sleep quality: Exercise helps regulate circadian rhythms, leading to deeper, more
restorative sleep, which in turn supports academic and cognitive performance (Kredlow
et al., 2015).
Simple Ways to Increase Physical Activity
Incorporating movement into a busy schedule does not require intense workouts. Small,
consistent changes can produce meaningful benefits:
Start small: Aim for short sessions, such as 10–20 minutes of walking or stretching, and
build gradually.
Make it routine: Schedule an activity, such as a class or meeting, to improve consistency.
Use active breaks: Brief movement breaks during studying can improve focus and
reduce mental fatigue.
Choose enjoyment: Activities you enjoy are more likely to become long-term habits.
Be flexible: Any movement is better than none; consistency matters more than intensity. If motivation remains low or mental health symptoms persist, university wellness services or healthcare providers can offer additional support, as physical inactivity often overlaps with stress, anxiety, or depression that may require further attention.
References:
Basso, J. C., & Suzuki, W. A. (2017). The effects of acute exercise on mood, cognition, and
neurophysiology. https://pubmed.ncbi.nlm.nih.gov/29765853/
Dishman, R. K., Berthoud, H. R., Booth, F. W., et al. (2006). Neurobiology of exercise.
Donnelly, J. E., Hillman, C. H., Castelli, D., et al. (2016). Physical activity, fitness, cognitive
function, and academic achievement. https://pmc.ncbi.nlm.nih.gov/articles/PMC4874515/
Erickson, K. I., Voss, M. W., Prakash, R. S., et al. (2011). Exercise training increases size of
hippocampus and improves memory.
Hamer, M., Taylor, A., & Steptoe, A. (2009). The effect of acute aerobic exercise on
stress-related blood pressure responses.
ress_related_blood_pressure_responses_A_systematic_review_and_meta-analysis
Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., et al. (2015). The effects of physical activity
Mikkelsen, K., Stojanovska, L., Polenakovic, M., et al. (2017). Exercise and mental health.
Lear, S. (2019, June 19). Why do you exercise? Become Your Healthiest You. https://drscottlear.com/2019/06/19/why-do-you-exercise/
