Updated February 3, 2026
By Laura Eshelman
‘Tis the season of forgotten New Year’s resolutions, when the bustle and energy of the holidays give way to the doldrums of mid-winter and a return to humdrum routines. This is often the time of year when many of us struggle to find time, energy, and gumption to hit the gym or exercise regularly. Ironically, physical exercise may one of the most effective tools for restoring the motivation and mental clarity we feel are missing.
The connection between physical exercise and mental health are not new, but more recent research has examined how different levels of movement impact the brain, and which benefits different levels of exercise (low, moderate, and high intensity) offer us. The good news is, all of it is good! Studies of various intensity levels of exercise have correlated with improved outcomes for different conditions, such as mood, emotional regulation, and overall mental wellness.
Lower Cortisol, Boost Endorphins, and Support Mental Health
One of the most fundamental ways physical exercise supports mental health is through its role in overall physical well-being. People who engage in regular movement are less likely to develop chronic conditions such as diabetes or arthritis, and the psychological stressors that come with them.
Physical activity also lowers cortisol levels (the hormone associated with stress) and boosts endorphin production in the brain, which in turn boosts our mood, reduces anxiety, and supports emotional balance and well-being.
Some evidence suggests that vigorous exercise in particular has powerful therapeutic effects. High-intensity interval training, or HIIT, refers to regular short bursts of rigorous aerobic exercise interspersed with periods of lower-impact exercise or rest. A study from Yale University revealed that HIIT appeared to help preserve neurons that produce dopamine (an important neurotransmitter that plays a powerful role in mood regulation and concentration). In fact, brain imaging of the study participants who participated in HIIT regimens for six months demonstrated stronger than average dopamine signals.
However, more research indicates that it doesn’t require high-intensity workouts and physical exercise to help our brains function. A 2024 British university study found that low to moderate activity, including everyday movement such as walking, gardening, or recreational sports, reduced depression and anxiety rates among participants by 23% and 26% respectively. It also lessened the occurrence of symptoms associated with schizophrenia by 27%. These findings reinforce that accessible, sustainable movement can have a powerful impact on mental health.
Physical Exercise, Connection, and Confidence
Physical exercise often creates opportunities for social connection, another essential component of mental health. Joining a yoga class, walking with a friend, or participating in group activities can help reduce isolation and foster a sense of belonging. Beyond that, over time, regular exercise can greatly enhance our sense of confidence and self-esteem.
Physical Exercise and Mental Health Treatment at CooperRiis
At CooperRiis, mental health treatment recognizes the importance of caring for the whole person, including physical health and community connection. Residents who are centering on their mental health can also work on building exercise into their daily routines in ways that feel sustainable and enjoyable.
Integrative wellness professionals will work with residents to identify exercises they enjoy, and offer support in incorporating that into individual treatment plans. Daily walks are a part of life at both residential campuses, the Farm campus and Asheville campus, as well as opportunities for tennis, yoga, and running or biking. Because the social component of exercise is yet another reason why it improves mental health, residents have the option to participate in both group activities, as well as one-on-one with staff, or even on their own with exercise equipment offered on-site.
While physical exercise is important for mental health because it factors into neurobiology and the prevention of diseases or ailments, quite simply, it also helps us build confidence and self-esteem; these are two aspects that are often lost when someone experiences ongoing mental health challenges. CooperRiis strives to be a place for persons seeking to regain that (or to build it for the first time), and strengthen the body along with the whole person.
You can learn more about the conditions supported through CooperRiis treatment on the What We Treat page, or learn more about CooperRiis’ holistic model through the Programs & Approach overview, including distinct offerings at the Farm and our Asheville campus.