The Impact of Exercise on Mental Health: Healthy vs. Unhealthy Habits

Exercise is widely recognized for its physical benefits, but its impact on mental health is equally significant.¹ Understanding the difference between healthy and unhealthy exercise habits can ensure that physical activity enhances rather than hinders mental well-being.

Healthy Exercise Habits

Healthy exercise is multifaceted, contributing positively to various aspects of life. It energizes, provides fresh air, and aids in mood improvement. Engaging in physical activity helps to blow off steam and maintains a certain level of physical fitness. Importantly, these benefits do not stem from a desire to look a certain way or weigh a certain amount.²

Healthy exercise consists of variety and flexibility. It does not require rigid adherence to a single routine but encourages different activities with varying intensity. The focus is on holistic wellness, enjoyment, and the positive feelings that come from moving the body. Whether it’s a brisk walk in the park, a relaxed bike ride, or a fun group fitness class, the goal is to enjoy the process rather than the outcome. Healthy exercise leads to positive feelings both during and after the activity. Engaging in healthy exercise can also be a great opportunity to connect with others. Whether taking a walk with a family member, meeting a friend for a game of pickleball, or attending a group yoga class, exercising with others can both boost your motivation and also provide a sense of connection and community further supporting wellbeing.

Recognizing Unhealthy Exercise Patterns

In contrast, unhealthy exercise habits can be detrimental to mental health. These patterns often include a rigid routine with little variety. There’s a constant push to reach the limit during each workout session, which can lead to physical and mental burnout.³

Unhealthy exercise may also involve choosing routines unsuitable for one’s physical circumstances or context. Furthermore, repeating strenuous activities multiple times a day without allowing the body adequate rest can exacerbate physical strain and potentially cause injury. Exercise for the singular purpose of achieving a particular weight, size, or appearance is also unhealthy. Exercise of this nature frequently leads to feelings of guilt, remorse, or negative self-image.

Focus on Fun and Well-Being

Healthy exercise is about having fun, boosting energy, and maintaining a good mood. It is not driven by an obsession with achieving a specific body image. The emphasis should be on overall well-being rather than stringent metrics or performance goals.¹

The Role of Wearables and Tracking Devices

For those with body image and disordered eating issues, focusing on numbers through wearables and tracking devices can be counterproductive.4 A holistic approach that overlooks minute details in favor of a general assessment of activity levels can be more beneficial. Rather than tracking heart rate, minutes, or calories, the "big picture" approach fosters a healthier relationship with exercise.

In some cases, using self-monitoring apps designed to provide a bird’s eye view of activity levels can be helpful. These apps focus on overall patterns rather than specific metrics, supporting a balanced approach to exercise.

Final Thoughts

Understanding the differences between healthy and unhealthy exercise habits is vital for mental health. By prioritizing enjoyment and variety, exercise can become a positive, enriching part of life. Avoiding rigid routines and an overemphasis on metrics ensures that physical activity supports mental well-being, rather than undermines it. Embracing a flexible and enjoyable approach to exercise promotes sustained mental and physical health, allowing individuals to reap the full spectrum of benefits that movement brings.

In conclusion, exercise plays a crucial role in enhancing mental health when approached with balance and mindfulness. Prioritizing enjoyment, energy, and overall well-being over rigid routines and specific outcomes can foster a healthier, more positive relationship with physical activity. By focusing on what feels good and what fits within our lives contextually, exercise can become a daily habit that supports a happier, more balanced life.

Sources:

1. Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a
2. Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus, 15(1), e33475. https://doi.org/10.7759/cureus.33475
3. When Exercise Becomes Too Much of a Good Thing. (2023, February 16). Columbia University Department of Psychiatry. https://www.columbiapsychiatry.org/news/when-exercise-becomes-too-much-good-thing
4. Gorsuch, B. (2022, December 15). Fitness Tracking Apps and Eating Disorders. National Center for Health Research. https://www.center4research.org/fitness-tracking-apps-eating-disorders/