Don’t Underestimate Exercise: Life-Changing Benefits for Body, Brain, and Spirit
Active Lifestyle, Healthier Life: Science-Backed Reasons to Keep Moving
The talk and the article
I had an interesting talk with my son about the benefits of physical activity, as he works with me on many projects that sometimes involve research or editing. He is very skilled with technology and usually gets to the core of things after spending a lot of screen time on the computer. Our conversation focused on the many advantages of being more physically active and exercising. It occurred to me to write a compelling article to support my case, backed by research literature. I also thought this would be a grand strategy since my son often does the final edit on many of my articles. Since he would likely read it, I might get some validation that I am convincing in my advocacy for a healthy lifestyle and exercise.
I thought more about the problems people face when they become more passive and avoid an active lifestyle, especially when they skip confronting daily physical and emotional challenges. A clear sign of too many passive lifestyle choices is when someone does less activity outside the home, has less involvement in relationships, does less physical exercise, and avoids tasks that require physical effort.
Essential commitments and decisions that promote health and longevity
A recent research article I reviewed highlights the significant impact of physical activity on reducing the risk of Alzheimer’s disease. The study found that individuals who consistently engage in moderate to vigorous exercise have a lower likelihood of developing Alzheimer’s compared to those with sedentary lifestyles. Regular physical activity is linked to improved cognitive function and a slower rate of cognitive decline, even among those with genetic risk factors for the disease. Therefore, incorporating exercise into daily routines may act as a protective factor against Alzheimer’s, emphasizing the importance of an active lifestyle for long-term brain health.
Lack of engagement in activities that promote socialization, career development, and physical health and well-being may underlie why men in the United States face disproportionately higher rates of suicide, addiction, and homelessness compared to women. Recent data show that men are nearly four times more likely to die by suicide and are less likely to seek mental health support. Substance use disorders are also more prevalent among men, who have higher rates of illicit drug use and alcohol dependence. Additionally, men constitute the majority of the homeless population, with single adult men being especially overrepresented among those experiencing chronic homelessness.[i]
Watching an interview with Scott Galloway about his new book, Notes on Being a Man, prompted me to reflect further on the vital role that active mental, physical, and spiritual pursuits play in overall health and success in our challenging, complex, and competitive society. He feels that “Boys and men are in crisis. Rarely has a cohort fallen further and faster than young men living in Western democracies. Boys are less likely than girls to graduate from high school or college. One in seven men reports having no friends, and men account for three of every four deaths of despair in America.”[ii]
Optimizing mental and physical health
Maintaining optimal mental and physical health requires active engagement and attention to related needs, such as capacity, endurance, stamina, strength, concentration, and focus. Low self-esteem, feelings of worthlessness, lack of confidence, fears of failure or rejection, anxiety, depression, and a loss of motivation to take risks for change can hinder efforts to pursue health-promoting activities. Any existing health issues, whether physical or emotional—such as fatigue, low energy, brain fog, anxiety, or depression—can serve as significant barriers, even to taking simple steps. Every moment offers an opportunity to make small moves toward increased physical activity and to build momentum, which can lead to forming habits that support a healthier lifestyle. Choosing to get up, take a little more risk, and engage in more physically demanding tasks can help sustain progress and change.
Taking a walk to explore the neighborhood clears the mind of limiting inner narratives and reasoning. It also opens the door to new surroundings and sensory experiences that foster more rewarding or pleasant feelings and, potentially, a better outlook on life. The mind often becomes caught up in micro-narratives and schemes focused on gaining or achieving something, which can frequently lead to failure and trap someone in a pessimistic worldview filled with negative emotions and fears of change. When someone steps outside their restrictive inner story through active physical activities that involve both body and mind, new sensory experiences emerge from the body and the external environment. Our brain then constructs new meaningful mental narratives, helping us to break free from a negative self-view and a self-defeating inner narrative weighed down with emotional baggage.
What dreams teach us about our awake lives and thinking
If you observe dreams or keep a dream and awakening thought journal, you’ll notice how the mind quickly tries to piece together loose fragments of content from the previous day’s experiences, whether they are negative or positive, emotionally charged, simply interesting, or unresolved thoughts about a task or matter of importance. These fragments could come from watching a movie, having an angry encounter with a loved one, or getting overly involved in something unfinished, like a negative story about current politics. The mind easily spins new dreams or stories, trying to find meaning or resolution from all these fragmented bits swirling around, awaiting a meaningful connection. During the day, the mind works similarly, trying to piece things together into a meaningful narrative or pattern that helps set a framework for purposeful actions—whether it’s seeking safety, a pleasurable reward, power, achievement, or survival from a threat. Observing disturbing dreams and the organized content in our awake mind can alert us to when things are not going well. It may be time to make active changes, which could mean moving toward a more positive, engaged lifestyle and social commitment—more movement and exercise of mind and body to reach healthy, achievable goals.
Point to Ponder and Healthy Considerations:
Physical activity is vital for maintaining optimal performance, health, and well-being. Staying active helps prevent degenerative changes such as loss of capacity, brain fog, and reduced concentration or focus. Even small increases in daily movement, like walking, cleaning, or engaging in hobbies, can break cycles of passivity and isolation. Active choices, such as outdoor walks or going to the gym, provide essential sensory stimulation and social interaction, both of which are crucial for mental and physical health. These activities help individuals break free from negative personal narratives and encourage adaptability, flexibility, and a more positive outlook.
Scientific evidence strongly shows the link between regular physical activity and a reduced risk of chronic diseases, including cardiovascular disease, diabetes, certain cancers, and neurodegenerative disorders. Exercise is especially vital for healthy aging, as it helps maintain muscle strength, bone health, and cognitive function, improving independence and quality of life for older adults. The physiological benefits of exercise result from improvements at the molecular, cellular, and system levels, including enhanced repair, regeneration, and stress resilience. Importantly, these benefits depend on the dose and can be achieved through various types and intensities of exercise, making physical activity a versatile and affordable way to prevent disease.
Beyond its physical health benefits, regular exercise is a powerful tool for mental well-being. Physical activity is associated with lower levels of depression, anxiety, and stress, and it boosts mood, self-esteem, and overall psychological health. These effects come from neurochemical changes, including the release of endorphins, serotonin, and dopamine, which help regulate emotions and support brain function. Exercise also encourages social connections and emotional resilience, especially when done in group or team settings, and fosters a sense of competence and mastery.
Large-scale studies and meta-analyses show that physical activity benefits a wide range of groups, including children, adolescents, adults with chronic conditions, and those with mental health issues. The positive impact of exercise on mental health is seen across various activities, including aerobic, strength training, and mind-body practices like yoga. While exercise isn’t a substitute for all mental health treatments, its low cost, minimal side effects, and wide-ranging benefits make it a useful addition for improving mood, reducing symptoms of depression and anxiety, and boosting overall psychological and social well-being.[iii]
See related article, Ten Holistic Steps for Health and Well-being: https://www.inmindwise.com/p/optimal-health-recovery-steps
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I appreciate your interest. Please share with others. Thanks to Shan Parks, editor and project manager, for his valuable contributions and editing. All content is created and published for educational purposes only. It should not be considered as a substitute for professional medical services or guidance. Always consult a healthcare provider for care related to medical or mental health conditions. This communication does not provide medical diagnoses, recommendations, treatment, or endorsements.
· Centers for Disease Control and Prevention. (2023). Suicide Mortality in the United States, 2001–2022. https://www.cdc.gov/nchs/products/databriefs/db464.htm
· Hedegaard, H., Curtin, S.C., & Warner, M. (2023). Suicide mortality in the United States, 2001–2022 (NCHS Data Brief, no 480). https://www.cdc.gov/nchs/data/databriefs/db362-h.pdf
· National Center for Drug Abuse Statics. https://drugabusestatistics.org/
· Substance Abuse and Mental Health Services Administration. Substance Use and Mental Health Statistics in the United States: Results from the 2021 to 2024 National Surveys on Drug Use and Health. https://www.samhsa.gov/data/sites/default/files/reports/rpt56462/2024-nsduh-companion-report.pdf
· U.S. Department of Housing and Urban Development. (2023). The 2023 Annual Homeless Assessment Report (AHAR) to Congress. https://www.huduser.gov/portal/sites/default/files/pdf/2023-AHAR-Part-1.pdf
National Alliance to End Homelessness. (2024). State of Homelessness: 2023 Edition. https://endhomelessness.org/state-of-homelessness/#key-facts
[iii] The “Points to Ponder and Healthy Consideration” content was developed from a literature review using Consensus, a valuable AI language model that sources references, summaries, citations, and abstracts from an extensive database of academic research articles. Papers selected and reviewed from Consensus search on Health Benefits of Exercise:
· Sporting Mind: The Interplay of Physical Activity and Psychological (https://pmc.ncbi.nlm.nih.gov/articles/PMC10819297/) – 2024, 122 citations, Alexandra Martín-Rodríguez et al.
· The impact of physical activity on mental health (https://www.researchgate.net/publication/387948341_The_impact_of_physical_activity_on_mental_health) – 2025, 1 citation, Natalia Myśliwiec et al.
· Role of Physical Activity on Mental Health and Well-Being: A Review (https://pmc.ncbi.nlm.nih.gov/articles/PMC9902068/) – 2023, 353 citations, Aditya Mahindru et al.
· Adolescent mental health interventions: a narrative review of the positive effects of physical activity and implementation strategies (https://pmc.ncbi.nlm.nih.gov/articles/PMC11236730/) – 2024, 28 citations, Zhaojin Li et al.
· Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews (https://pubmed.ncbi.nlm.nih.gov/36796860/) – 2023, 447 citations, Ben Singh et al.
· Regular Physical Activity, Short-Term Exercise, Mental Health, and Well-Being Among University Students: The Results of an Online and a Laboratory Study (https://pmc.ncbi.nlm.nih.gov/articles/PMC7264390/) – 2020, 211 citations, C. Herbert et al.
· Dose-dependent association between physical activity and mental health, and mitigation effects on risk behaviors (https://pmc.ncbi.nlm.nih.gov/articles/PMC11847119/) – 2025, 3 citations, Huixuan Zhou et al.
· The effects of physical activity on the mental health of typically developing children and adolescents: a systematic review and meta-analysis (https://pmc.ncbi.nlm.nih.gov/articles/PMC12016293/) – 2025, 0 citations, Quan Fu et al.
· Physical activity and exercise in youth mental health promotion: a scoping review (https://pubmed.ncbi.nlm.nih.gov/32095272/) – 2020, 217 citations, M. Pascoe et al.
· Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study (https://pubmed.ncbi.nlm.nih.gov/30099000/) – 2018, 735 citations, Sammi R. Chekroud et al.
· Physical exercise and psychological well-being: a population study in Finland (https://pubmed.ncbi.nlm.nih.gov/10642456/) – 2000, 769 citations, P. Hassmén et al.
· Exercise sustains the hallmarks of health (https://pubmed.ncbi.nlm.nih.gov/36374766/) – 2022, 133 citations, Yan Qiu et al.
· Physical Exercise for Human Health (https://link.springer.com/book/10.1007/978-981-15-1792-1) – 2020, 44 citations, Junjie Xiao
· Exercise and Physical Activity for Older Adults (https://www.researchgate.net/publication/338321054_Exercise_and_Physical_Activity_for_Older_Adults) – 2020, 1083 citations, D. Avers
· Enhancing Mental Health, Well-Being, and Active Lifestyles of University Students by Means of Physical Activity and Exercise Research Programs (https://pubmed.ncbi.nlm.nih.gov/35548074/) – 2022, 138 citations, (Author not specified)