“An apple a day keeps the doctor away” is an old English proverb that suggests that eating nutritious food will keep you healthy. Over time and through research, we now know that a strict diet that includes a balance of fruits, vegetables, grains, fiber, proteins, fats, vitamins, and plenty of water does in fact contribute to the overall health of an individual. Likewise, we’re now starting to prove that the same type of relationship exists between physical exercise and one’s mental health.

Between 2011 and 2015, a cross-sectional study conducted by Yale University and the University of Oxford was conducted on 1.2 million individuals in the USA that sought to find an association between physical exercise and mental health (Lancet Psychiatry Journal). The study examined what kinds of exercise, and how much of it are likely to help your mental health. It’s important to note that the improvement of your mental health is usually gradual and based on a regular schedule of physical exercise. However, in some cases such as my own, people have reported a sudden improvement in illnesses such as anxiety and depression. In fact, the very first day I got back on my treadmill since I started my battle with anxiety and depression, I felt euphoric and hopeful and looked forward to my next session.

Interestingly, the forms of exercise most likely to improve a person’s mental health included team sports, aerobics, cycling, and going to the gym. This does not mean that other forms of exercise won’t benefit your mental health, it merely suggests that among the people studies, these forms were most popular and had a higher incident of reported improvement. These findings also suggest that exercise can be helpful whether a person does it alone or as part of a group activity. In my experience and in talking with the many people who’ve shared their stories with me, getting my heart rate up and feeling like I’ve accomplished something (i.e. an exercise session or routine) was enough for me to feel better and remain hopeful.

Studies have also shown that your brain releases chemicals called endorphins when you exercise which interact with the receptors in your brain to trigger a positive feeling in the body. Whether these endorphins are “muting” the feelings of anxiety and/or depression or causing some other form of positive reaction, it’s been suggested by all types of doctors in the medical profession that physical exercise in moderation and with the guidance of a health professional, can improve not only the quality of your life, but the quantity or length of it as well.

Finally, the study sheds some light on the duration of exercise needed for the greatest impact on one’s mental health. Durations of 45 minutes and frequencies of three to five times per week was found to be ideal. The study found that exercising more frequently and for longer periods of time didn’t necessarily lead to a greater mental health benefit. However, more specific types, durations, and frequencies of exercise might be more effective than others for reducing mental health burdens, and merit further interventional study.

Whether it’s a walk in the park, a bike ride, or a workout at the gym, the key to improved mental health is physical exercise. Some will see greater improvement and benefits sooner than others, but what this study and my own personal experience shows is that our bodies require some sort of routine physical exercise. Our brains are wired for it (endorphins) and our bodies benefit from it through acquired strength, stamina, and physique. Together, they are the building blocks that lead to greater self-confidence, self-esteem, and pride, three common characteristics often listed as contributors in anxiety and depression cases.