How movement supports mental wellbeing

Discover how exercise, movement and recovery support mental wellbeing, from stress and cortisol regulation to sleep and mood. Blackmores' evidence-based guide.

The link between moving your body and how you feel has shifted from folk wisdom to one of the more active areas of health research. Regular physical activity now sits alongside sleep and nutrition as a foundation of mental wellbeing, and the science explaining why has grown considerably over the past decade. Yet movement remains one of the most underused everyday health habits in Australia. The Australian Institute of Health and Welfare reported that nearly 4 in 10 adults aged 18 to 64 were not active enough to meet the physical activity guideline in 2022.

This article looks at what the research says about movement and the mind: how activity influences mood and the stress response, the part the nervous system plays, which types of movement have been studied, and how recovery and nutrition fit into a routine you can actually keep.

Why movement matters for both body and mind

Physical activity works on the body and the brain at the same time. It supports cardiovascular fitness, muscle and bone strength, and healthy weight, and a growing body of research connects it to mood and mental wellbeing.

An umbrella review in the British Journal of Sports Medicine found that physical activity had medium effects on symptoms of depression, anxiety and psychological distress compared with usual care, across healthy adults and people managing various health conditions. The authors noted that shorter bursts of higher intensity activity tended to show the greatest benefit, and that effects varied between individuals.

Movement is not a replacement for professional mental health care. What the evidence supports is its value as an accessible daily habit that contributes to how you feel over time.

How exercise influences mood and mental wellbeing

Moving your body triggers a range of positive changes in the brain and body. A review in Brain Plasticity explained that a single session of exercise sets off a range of changes in the brain. It can increase the release of "feel-good" chemicals including endorphins and endocannabinoids. It also shifts the balance of brain messengers linked to mood and motivation, including serotonin, dopamine and noradrenaline. And it lifts levels of a protein called BDNF (brain derived neurotrophic factor), which helps brain cells grow and stay connected.

Endorphins and endocannabinoids are often linked to the pleasant, settled feeling some people notice after a brisk walk or a run, sometimes called the runner's high. Dopamine plays a part in motivation and reward, which may help explain why activity can feel more rewarding the more consistent you become. These are natural, short lived responses to movement rather than a switch that stays permanently on, which is one reason regularity tends to matter more than intensity.

The role of the nervous system in movement and recovery

Every movement you make is coordinated by your nervous system. The autonomic nervous system, which runs in the background, has two main branches: the sympathetic branch, which drives the alert, active "fight or flight" state, and the parasympathetic branch, which supports the calmer "rest and digest" state that dominates during recovery.

Exercise draws on the sympathetic branch to raise heart rate and direct blood to working muscles. In the hours and days afterward, the parasympathetic branch helps the body settle and recover. Regular activity is associated with a nervous system that shifts between these states more smoothly. This balance between exertion and recovery is central to a movement routine that feels sustainable rather than depleting.

<H2>Movement, cortisol and the stress response explained</H2>

Cortisol is the body's main stress hormone, released by the hypothalamic pituitary adrenal (HPA) axis. Its relationship with exercise is more nuanced than "exercise lowers cortisol."

A single session of moderate to vigorous exercise briefly raises cortisol as part of the body's normal response to physical effort. Over time, regular activity appears to support better regulation of this system. A narrative review in Cureus described how moderate to higher intensity aerobic exercise appears to support the negative feedback loops that keep the HPA axis and the sympathetic nervous system in check, which contributes to how the body manages stress. The short-term rise from a workout is part of a healthy response, not something to avoid.

Which types of movement support mental wellbeing?

One encouraging finding from the research is that no single type of exercise holds all the answers. The British Journal of Sports Medicine umbrella review found benefits across a wide range of activity types. The best form of movement tends to be the one you enjoy and will keep doing.

Walking and low impact movement

Walking is one of the most accessible options and needs no equipment. A daily walk, particularly outdoors, combines gentle aerobic activity with fresh air and, often, a change of scene. For people starting from a low base, walking is a practical way to build a habit before adding anything more demanding.

Strength training

Resistance work, whether with weights, resistance bands or your own body weight, was among the activity types associated with mental wellbeing benefits in the research. Australia's movement guidelines recommend muscle strengthening on at least two days a week, and this is the component many adults skip.

Yoga, stretching and mind body movement

Yoga, tai chi, pilates and stretching combine gentle movement with breath and attention. These lower intensity practices suit people who prefer a calmer approach or want to balance more vigorous sessions, and they can be an easier entry point on busy or low energy days.

How regular movement can support sleep quality and daily energy

Sleep and mood are closely connected, and movement is one lever that influences both. A systematic review and meta-analysis in Frontiers in Psychiatry found that exercise interventions were associated with improved subjective sleep quality in adults, measured by the Pittsburgh Sleep Quality Index. Both conventional physical exercise and gentler mind body activity showed benefits.

Better sleep tends to flow into steadier daytime energy and mood, creating a helpful cycle where movement supports sleep and good sleep makes movement easier to maintain. Timing can help too. Some people find vigorous exercise late at night makes it harder to wind down, so shifting intense sessions earlier in the day is worth trying if your sleep feels disrupted.

Why recovery is part of a healthy movement routine

Recovery is where much of the benefit of movement is consolidated. Muscles repair, the nervous system settles, and the body adapts to the demands you have placed on it. A routine that is all effort and no recovery becomes hard to sustain and can leave you feeling worn down rather than restored.

Practical recovery looks like a mix of rest days, lighter movement such as a gentle walk or stretch, good hydration, quality sleep and a balanced diet that gives your body the nutrients it uses to function and repair. The nutrients that support the muscles and nerves involved in movement are a useful part of that picture.

Nutrients that support muscle and nervous system function

A balanced diet is the foundation for the muscles and nerves that make movement possible. Among the nutrients involved is magnesium, an essential mineral the body cannot make and must obtain from your diet.

Magnesium is a cofactor in more than 300 enzyme systems, and according to the NIH Office of Dietary Supplements these include reactions involved in normal muscle and nerve function and energy production. Food sources are wide ranging and include green leafy vegetables such as spinach, legumes, nuts, seeds and wholegrains.

Many Australians fall short. The Australian Bureau of Statistics Usual Nutrient Intakes release, published in 2026 found that 31% of people did not meet their magnesium requirements from diet.

Where dietary intake is inadequate, a supplement is one option to help maintain magnesium levels. Blackmores Magnesium Glycinate provides 150mg of elemental magnesium per tablet in the glycinate form, and is formulated to support normal muscle function and nervous system function. You can compare formats and forms across the Blackmores magnesium range. Magnesium supplements can only be of assistance if dietary intake is inadequate and should not replace a balanced diet. Supporting normal muscle and nervous system function may help support regular movement, one of the key lifestyle habits linked to mental wellbeing.

How to build a realistic movement routine for busy lifestyles

You do not need a gym membership or hours of spare time to benefit from movement. Australia's 24-Hour Movement Guidelines recommend that adults aged 18 to 64 accumulate 150 to 300 minutes of moderate intensity activity or 75 to 150 minutes of vigorous activity each week, plus muscle strengthening on at least two days.

A few practical ways to fit that in:

• Break it up. Three ten-minute walks across a day count toward your weekly total.
• Anchor movement to habits you already have, like a walk after lunch or stretching while the kettle boils.
• Start smaller than you think you need to. Any activity is better than none, and a modest habit you keep beats an ambitious one you abandon.
• Build in strength twice a week, using body weight moves at home if a gym does not suit you.
• Choose activities you enjoy, since enjoyment is the strongest predictor of whether you will stick with it.

Consistency over weeks and months tends to matter more than any single session.

When to speak with a healthcare professional

Movement is a supportive everyday habit, not a substitute for professional care. If you are experiencing persistent low mood, anxiety, or changes in sleep or energy that are affecting your daily life, speak with your GP or a mental health professional. They can assess what is going on and help you find the right support.

It is also sensible to check with a healthcare professional before starting a new exercise program if you have a health condition, are returning to activity after a long break, are pregnant, or are managing an injury. They can help you begin safely and at the right level.

Key takeaways

Regular movement is one of the more accessible ways to support mental wellbeing, with research linking physical activity to reduced symptoms of depression, anxiety and distress. It works partly through changes in brain chemistry, including endorphins, endocannabinoids and neurotransmitters, and through better regulation of the nervous system and stress response over time.

A range of activity types helps, from walking to strength training to gentle mind body movement, and benefits extend to sleep quality and daytime energy. Recovery and a balanced diet, including nutrients such as magnesium that are involved in normal muscle and nervous system function, are part of a routine you can sustain. Building the habit in small, consistent steps tends to work better than chasing intensity.

Frequently asked questions

How does exercise improve mental health?

Movement influences the brain in several ways at once. It prompts the release of mood related chemicals such as endorphins and endocannabinoids, supports neurotransmitters like serotonin and dopamine, and helps the body regulate its stress response over time. It also improves sleep and energy for many people, which supports how you feel day to day.

What is the best exercise for stress relief?

There is no single best option. Research shows benefits across many activity types, so the most useful exercise is one you enjoy and will keep doing. Walking, running, strength training, yoga and tai chi have all been studied. A mix of aerobic activity and gentler movement suits many people.

How much movement do I need for mental wellbeing benefits?

Australia's guidelines suggest 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous activity each week, plus muscle strengthening twice a week. That said, any movement is better than none, and shorter sessions add up. Starting small and staying consistent is a sensible approach.

Can walking improve mood and energy?

Walking is a simple, low impact way to be active, and it counts toward your weekly movement total. A regular walk, especially outdoors, combines gentle activity with fresh air and a mental break, which many people find helpful for mood and energy.

How do movement, recovery and magnesium work together?

Movement places healthy demands on your muscles and nervous system, and recovery is when your body adapts and repairs. A balanced diet supports this process. Magnesium is one nutrient involved in normal muscle and nervous system function, and where dietary intake is inadequate, a supplement is one way to help maintain your levels alongside a varied diet.

Always read the label and follow the directions for use.

Disclaimer: This article provides general information only and is not intended to diagnose, treat, cure, or prevent any disease. The information presented is not a substitute for professional medical advice. If you have concerns about your health, please consult your GP or healthcare provider for a personalised assessment and recommendations. Supplements should not replace a balanced diet.