How Much Physical Activity Is Needed to Improve Mental Health and Boost Self-Worth?

How Much Physical Activity Is Needed to Improve Mental Health and Boost Self-Worth?

In recent years, a growing body of research has confirmed what ancient wisdom and modern practitioners have long suspected that physical activity is not just a tool for physical fitness, but a key pillar in preserving and enhancing mental health. According to Dr. Guillaume Fond, a psychiatrist affiliated with two leading mental health centers in Marseille and the APHM research department, movement is more than beneficial, it is therapeutic.

The Link Between Physical Activity and Mental Health

Dr. Fond, a widely followed mental health expert, regularly highlights the mental health benefits of physical activity on Instagram and other platforms. He emphasizes that exercise has profound positive effects on the brain, acting as a “natural antidepressant.” It reduces anxiety, eases symptoms of depression, improves mood, decreases aggression, and increases sociability and overall wellbeing.

One compelling piece of evidence comes from a large-scale American meta-analysis involving over 28,000 participants. The findings demonstrated a strong correlation between sedentary lifestyles and four major symptoms of depression:

• Fatigue
• Loss of pleasure (anhedonia)
• Decreased appetite
• Dramatic decline in mood and motivation

Simply put, the more time spent inactive, particularly on the sofa, the higher the risk of developing depressive symptoms.

How Much Exercise Is Enough?

So, what is the optimal amount of physical activity to gain mental health benefits?

Dr. Fond refers to research that utilizes a unit known as the MET (Metabolic Equivalent of Task), or “MET-hours”, to measure energy expenditure during physical activity. This unit helps quantify both the intensity and duration of activities.

According to a 2022 study published in the Journal of Medicine, the ideal target is around 25 MET-hours per week to see a significant reduction in depressive symptoms.

This translates approximately to:

• 7 hours of moderate walking per week
• 3 hours of jogging
• 5 hours of moderate-intensity swimming
• 6.25 hours of cycling at a slow pace
• 3 hours of dancing or Zumba

Importantly, this activity doesn’t have to be completed all at once or in one particular way. The key is consistency and variety, and integrating movement naturally into your weekly routine.

Making Movement a Part of Your Life

If you’re unable to commit to three-hour-long runs every week, don’t worry. The idea isn’t to turn your life upside down, but to incorporate movement in sustainable, enjoyable ways. For example:

• Combine 2 hours of yoga with 2 hours of biking
• Choose walking or biking for short daily errands
• Add short dance or cardio sessions to your morning or evening routine
• Use stairs instead of elevators
• Extend your existing workout by just 10 to 15 minutes

Even small efforts compound over time, making a meaningful difference in both your physical and mental health.

Boosting Benefits Through Diet and Lifestyle

Dr. Fond also points out that combining physical activity with a healthy, anti-inflammatory diet significantly enhances its benefits. He recommends reducing refined sugars and processed foods, while increasing intake of:

• Omega-3-rich foods (e.g., walnuts, flaxseeds, fatty fish)
• Leafy greens and colorful vegetables
• Whole grains and legumes
• Fermented foods like yogurt and kefir

If you’re interested in developing a deeper understanding of the lifestyle habits that support psychological wellbeing, Dr. Fond also offers a free eBook on this subject, available at www.psychonutrition.co.

Final Thoughts

Physical activity is one of the most accessible and effective tools for protecting and enhancing mental health. It doesn’t require an expensive gym membership or hours of free time each day — just a commitment to move your body regularly in ways that you enjoy.

Whether you’re dancing in your living room, taking a brisk walk, or enjoying a swim, every bit of movement contributes to building resilience, boosting self-worth, and keeping your mind and body strong.

FAQs

How many hours of exercise are recommended weekly for mental health?
Around 7 hours of moderate exercise or 25 MET-hours per week is recommended to help reduce depressive symptoms.

Can light activities like walking help mental health?
Yes. Even light physical activity such as walking or gentle yoga significantly boosts mood and reduces anxiety.

Does diet play a role in mental health along with exercise?
Absolutely. An anti-inflammatory, nutrient-rich diet can enhance the effects of physical activity on mental health.

Is it ever too late to start exercising for mental health?
No. It’s never too late. Even starting with short, regular activities can yield noticeable improvements in wellbeing.