How Exercise Improves Mental Health and Emotional Well-Being

By Vijay Kumar MalesuReviewed by Benedette Cuffari, M.Sc.

Introduction
What is leisure physical activity?
The science linking physical activity and emotional well-being
Evidence across the lifespan
How does leisure physical activity boost emotional well-being?
Public health implications
Future directions
References
Further reading

From childhood play to structured adult exercise, growing scientific evidence shows that leisure-time physical activity may strengthen resilience, regulate stress biology, and support emotional well-being at every stage of life.

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Introduction

Emotional well-being is a core component of mental health that reflects an individual’s ability to cope with daily stressors, maintain a positive attitude, and function effectively across life stages. Physical activity supports emotional well-being, especially when that physical activity is performed for leisure, by reducing stress and improving resilience.^1,2 Structural equation modeling evidence suggests that resilience partially mediates the association between leisure activity participation and depressive symptoms, rather than demonstrating a purely direct effect.¹

This article explores the biological mechanisms through which leisure physical activity enhances mental health across the lifespan and examines its crucial role in public health.

What is leisure physical activity?

Leisure-time physical activity includes voluntary physical movements performed during free time. These actions differ from those involved at work, at home, or while traveling, as the purpose of leisure physical activity is enjoyment, fun, or relaxation rather than fulfilling an obligation or being productive.

Examples of leisure physical activity include walking, gardening, cycling, attending recreational sporting events, dancing, yoga, and other active hobbies that can be performed at any time or in a specific time and place. Leisure-time exercise is commonly defined as structured, planned physical activity performed outside the occupational, transport, or household domains to improve physical or psychological well-being.² Leisure-time physical activity differs from formal exercise, as the primary goal is to enjoy performing the activity, rather than achieving a performance-based result.^1,2

The science linking physical activity and emotional well-being

Leisure physical activity influences emotional well-being through biological pathways involved in stress regulation and mood control. Specifically, exercise-related stimulation of neurotransmitter pathways has been implicated in improved mood, along with physiological processes that support emotional regulation and reduced psychological distress.^1,4 Randomized controlled trial evidence in working adult populations demonstrates a statistically significant direct association between exercise participation and positive mental health scores, alongside indirect effects through reduced stress and increased resilience and perceived social support.⁴ 

Engagement in enjoyable physical activities fosters positive emotions, a sense of mastery, and improved self-efficacy, which strengthen stress-management capacity. The broaden-and-build theoretical framework proposes that repeated positive emotional experiences during leisure participation expand coping resources over time, thereby strengthening resilience.¹ Leisure activity also provides a distraction from daily stress and exhaustion to improve mood stability and reduce symptoms of anxiety and depression.^1,4

Social pathways further contribute to the emotional benefits of leisure physical activity. Getting involved in physical activities allows people to connect socially and feel more supported, thereby lowering stress and supporting overall mental health.² Mediation analyses indicate that perceived social support accounts for part, but not all, of the relationship between exercise and mental health outcomes.⁴

Evidence across the lifespan

Leisure physical activity during childhood and adolescence is closely associated with emotional and social well-being. Children and teenagers who engage in physical activity generally feel better emotionally, have more frequent social interactions, and have a healthier leisure profile than those who primarily engage in screen-based activities. Cross-sectional data indicate that higher screen-based media use is inversely associated with physical and outdoor activity, whereas regular physical activity is positively associated with more frequent peer interaction and social engagement.³

The social and play-based nature of leisure physical activity is particularly important during childhood, as it supports peer engagement and positive affect. Comparatively, excessive sedentary behavior is associated with poorer psychosocial outcomes.³

Among adults, leisure physical activity has been consistently associated with improved emotional well-being, reduced stress, and lower levels of depressive symptoms. Evidence from randomized controlled trials conducted primarily in middle- and high-income countries shows improvements in positive mental health indicators following structured leisure-time exercise interventions, although effect magnitudes vary across populations.⁴ Leisure-time exercise supports daily emotional regulation by enhancing resilience and reducing stress, with social and recreational contexts further strengthening its beneficial effects on life satisfaction and psychological well-being.^2,3

During older adulthood, leisure physical activity is crucial for maintaining emotional health and psychological resilience. Leisure activities improve mood, support independence, self-worth, and adaptive coping, contributing to overall quality of life as individuals age. Two-wave survey findings conducted before and during the COVID-19 pandemic suggest that although overall leisure participation declined, resilience and depressive symptom levels remained relatively stable, underscoring the complexity of these relationships rather than confirming direct causal protection.¹

How does leisure physical activity boost emotional well-being?

Leisure physical activity reduces circulating levels of stress-related hormones and supports regulation of the hypothalamic–pituitary–adrenal (HPA) axis, in addition to increasing the production of brain-derived neurotrophic factor (BDNF), which improves cognitive function by supporting neuroplasticity, as well as neuron survival and growth. Evidence from randomized and experimental studies, summarized in bibliometric analyses, suggests that leisure-time exercise is also associated with reduced oxidative stress and favorable modulation of mood-related neurotransmitters, such as serotonin and dopamine.²

Leisure physical activity promotes emotional well-being by fostering positive affect and adaptive coping. Moreover, participation in leisure activities may reduce rumination and strengthen stress-buffering processes, thereby further enhancing mood and emotional stability. These positive emotional experiences accumulate over time, supporting resilience and optimism and reducing vulnerability to depressive symptoms.^1,4

Involvement in community-based activities increases social connections, peer support, and a sense of belonging. Leisure activities that involve shared experiences, teamwork, or outdoor environments similarly promote enjoyment and social connection, reducing stress and reinforcing emotional resilience and overall mental well-being.^1,4

Public health implications

The consistent association between leisure physical activity and improved emotional well-being emphasizes its important role as a public health strategy across populations and age groups. Evidence supports promoting accessible leisure physical activity as a low-cost, non-pharmacological approach to support mental health and reduce the burden of stress-related disorders.

Public health entities can promote leisure activity by providing community-based programs, supportive social settings, and policies. However, current randomized controlled trial evidence is heavily concentrated in high-income countries, with only a very small proportion of trials conducted in low- or middle-income settings, limiting global generalizability.² Importantly, existing research underscores the need to address barriers to participation, particularly in underserved and low-resource populations, to ensure equitable access to the mental health benefits of leisure physical activity.^1,2

Image Credit: Sorapop Udomsri / Shuttertock.com

Future directions

Future research should prioritize well-powered longitudinal and randomized controlled designs to better distinguish causal effects from associations and to clarify mediation pathways involving stress, resilience, and social support.⁴ Standardized, validated, and reliable measurement tools of leisure physical activity and mental health outcomes should also be developed to create baseline comparability between studies. Greater emphasis on validated mental health instruments and objective biomarkers (e.g., stress hormones, oxidative stress markers, and neurotrophic factors) may further strengthen mechanistic understanding.²

Advanced wearable devices and other sensing technologies provide continuous health monitoring data while allowing users to monitor their leisure activity patterns over time; however, the effectiveness of these technologies in supporting sustainable engagement remains unclear. Incorporating leisure physical activity into mental health care through practice-based evidence, like specific activity recommendations, is a critical area for future research and practice.²

References

1. Takiguchi, Y., Matsui, M., Kikutani, M., & Ebina, K. (2023). The relationship between leisure activities and mental health: The impact of resilience and COVID‐19. Applied Psychology: Health and Well‐Being 15(1); 133-151. DOI: 10.1111/aphw.12394. https://iaap-journals.onlinelibrary.wiley.com/doi/10.1111/aphw.12394
2. Govindasamy, K., Elayaraja, M., Abderrahman, A. B., et al. (2025). The Effect of Leisure-Time Exercise on Mental Health Among Adults: A Bibliometric Analysis of Randomized Controlled Trials. Healthcare 13(5). DOI: 10.3390/healthcare13050575. https://www.mdpi.com/2227-9032/13/5/575
3. Auhuber, L., Vogel, M., Grafe, N., et al. (2019). Leisure Activities of Healthy Children and Adolescents. International Journal of Environmental Research and Public Health 16(12). DOI: 10.3390/ijerph16122078. https://www.mdpi.com/1660-4601/16/12/2078
4. Wu, K., Wang, S., Ding, T, & Li, Y. (2023). The direct effect of exercise on the mental health of scientific and technological professionals and the mediating effects of stress, resilience, and social support. Frontiers in Public Health 11. DOI: 10.3389/fpubh.2023.1074418. https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2023.1074418/full

Further Reading

• All Exercise Content
• Exerkines Explained: The Exercise Molecules That Prevent Chronic Disease
• How to Safely Return to Exercise After Prolonged Physical Inactivity
• Where Did 10,000 Steps a Day Come From?
• Is it Safe to Exercise During Pregnancy?

Last Updated: Mar 3, 2026