Connecting Mental Health and Movement: The Positive Impact of Exercise on Anxiety and Loneliness

Mental health not only encompasses psychological conditions and a person’s emotional and social well-being, but it also impacts stress management and may affect thoughts, feelings, and actions. Mental health challenges such as depression and loneliness may contribute to elevated risks of chronic disease and mortality.^1-4 Many research studies have found significant associations between modifiable lifestyle factors, including nutrition and exercise, and the improvement of depression symptoms.^5-8 Specific to exercise, how does physical activity impact other components of mental health like loneliness, social isolation, anxiety, and stress?

Physical Activity and Mind-Body Exercises: Addressing Anxiety and Stress

Studies suggest that among people of all ages, promoting physical activity may protect or improve mental health, including perceived stress, anxiety symptoms, and general well-being.^9-12 A 2019 systematic review and meta-analysis found that among children and adolescents, physical activity was associated with lower levels of stress and greater psychological well-being, including satisfaction with life and happiness.⁹ In addition, greater amounts of sedentary time in this population significantly lowered psychological well-being.⁹ A 2024 systematic review and meta-analysis found that among older adults, resistance training exercise programs significantly improved both depressive and anxiety symptoms.¹⁰

While high-intensity interval training has suggested positive effects on mental well-being,¹¹ lower-intensity mind-body exercises have also shown benefits for general mental health, including anxiety symptoms.^13,14 A 2023 meta-analysis of 23 studies compared the mental health effects between a tai chi intervention and non-mindful exercise controls (e.g., aerobic activity, resistance exercise, walking) and found significant small to moderate effects on anxiety, depression, and general mental health after the intervention.¹⁴

Social Isolation & Loneliness: The Benefit of Exercise

Social isolation and loneliness have both been associated with negative health outcomes, including increased risk of chronic diseases such as cardiovascular disease and type 2 diabetes³ and with an increased risk of mortality among older adults.⁴ Recent observational studies have highlighted the potential benefit of exercise interventions for those experiencing social isolation and for reducing loneliness.^15-17 An observational study conducted during the COVID-19 pandemic and published in 2023 found that among adults over 60 years of age, those who practiced more physical activity reported fewer changes in mood and lower levels of confusion, depression, and fatigue during periods of social isolation.¹⁵ In addition, results from a 2024 meta-analysis of randomized controlled trials and observational studies suggested that group-based exercises, specifically, may be associated with small reductions in loneliness in older adults;¹⁷ however, due to the low certainty of evidence, more research is needed in this area.

Conclusion

As illustrated above, research studies continue to highlight the significant mental health benefits of modifiable lifestyle factors such as physical activity. Considering a patient’s lifestyle factors and imbalances helps to identify potential underlying causes of mental or physical health issues. And understanding the mental, emotional, and spiritual components of a patient’s health journey is a foundational aspect of the patient-centered, whole person approach of functional medicine care.

Learn more about mental health and how functional medicine and lifestyle-based approaches that include physical activity can help at IFM’s Bioenergetics Advanced Practice Module (APM).