Good Habits, Good Mind: How Physical Health Boosts Mental Wellness

June 13, 2025

Mens sana in corpore sano’ – Forgotten your GCSE Latin I’m guessing! You can be forgiven if so. These however are words of a Roman poet from the first century AD and translates as ‘healthy mind in a healthy body’ as the two traits were seen, connected and transcribed some 2000 years ago.

A more recent quote from a more recent influencer, the Dalai Lama:

“A happy mind is a healthy mind, and a healthy mind is good for the body.”

Sounds simple, doesn’t it? A healthy body, a healthy mind. A healthy mind, a healthy body. So refreshingly simple, it has been realised through centuries before the plethora of research we have at our fingertips today, now proving its validity.

Research from the turn of this Millenium shows that multiple lifestyle domains influence our physical being – exercise, nutrition, sleep, and social connection – work together to support our mental health. People who engage in regular physical activity, eat whole foods and sleep well report far lower rates of depression, anxiety, and stress (researchgate.netpmc.ncbi.nlm.nih.gov).

Exercise: Mood, Anxiety, and Cognition

A study published in The Lancet Psychiatry in 2018 used data from 1.2 million people about their exercise habits and mental health. People who exercised from 30 minutes to an hour each day at a level of mild to moderate breathlessness reported the best results compared to those who did not exercise. If pressed for time, in other research, just 15 minutes of vigorous exercise has been shown to be sufficient to significantly improve mental wellness.

How is this, I hear you question. Strap in, this is about to get scientific.

It‘s all to do with the Hypothalamus-Pituitary-Adrenal Axis (HPA, in short). THE WHAT!?! In the brain we have the Hypothalamus whish releases a chemical into the bloodstream when stress is perceived. The Pituitary gland below it then reacts and releases a hormone that passes eventually to the Adrenal glands at the kidneys. Here the glands release Cortisol, which is the stress hormone that circulates through the body to stimulate the body for that ’Fight-or-Flight’ response. An overresponsive HPA that isn’t as efficient in switching off subsequently releases higher levels of cortisol in the body. Over time, this will lead to physical and mental health issues such as frequent illness, mood changes, anxiety or fatigue to name a few. Consistent exercise is shown to improve the function of our HPA axis and also increase the release of some of our ’Feel-Good’ hormones, ’Endorphins’ which help regulate pain and improve well-being and ’Dopamine’ which helps our drive, energy and attention. Phew….unbuckle your safety belt, you made it through the A-level biology lesson.

Two other important ‘happy’ hormones are Oxytocin and Serotonin. Oxytocin can be influenced by physical contact whilst Serotonin can be boosted from both sunlight and exercise. This links nicely to research completed through Covid-19 days looking into use of outdoor space, green parks and supported that activity in outdoor spaces helps alleviate stress and promote positive emotions. Cycling appears to give the strongest effect, but walking, running and gardening have shown great effect too.

In summary, based on the evidence, strive for 15 minutes of vigorous activity or 30 minutes of moderate activity outdoors, in the sunlight, most days to maximise the positive wave of chemical and hormone rush that can be gained from physical activity.

Blending in with the positive effects of physical activity on one’s mental wellness and supporting our ability to keep active by helping restore from injury and increase physical capabilities; sleep and nutrition also play an important role.

Sleep: Emotional Resilience and Stress

Quality sleep is vital for emotional balance and stress management. An overall summary of all relevant research articles on sleep-improvement trials found large benefits of quality sleep for mental health. Adults getting less than 6 hours per night were about 2.5 times more likely to report frequent mental distress than those sleeping more (cdc.gov). By contrast, consistently getting the recommended 7–9 hours nightly protects mood and reduces vulnerability to stress. In other words, sleep isn’t just a symptom of good mental health – it’s a contributor. When people improve sleep habits, their depression, anxiety, and stress symptoms reliably improve.

Nutrition: Food’s Role in Mood and Memory

What we eat profoundly affects our brain chemistry and cognition. Diets rich in whole foods – especially the Mediterranean-style diet (plenty of vegetables, fruits, olive oil, nuts, beans, and fish) – are consistently associated with better mood and cognitive function (psychiatry.orgpmc.ncbi.nlm.nih.gov). For example, a controlled trial showed that depressed adults who switched to a 12-week Mediterranean diet reported significantly improved mood and less anxiety (pmc.ncbi.nlm.nih.gov).

Adequate intake of omega-3 fats (cold-water fatty fish, Walnuts), polyphenol-rich foods (berries, greens), and vitamin D is also linked to better mood. For instance, low magnesium and vitamin D levels have been tied to anxiety and depression, and correcting deficiencies often helps ease symptoms (pmc.ncbi.nlm.nih.gov.)

Mindfulness and Stress Management

Supporting diet and exercise, mind-body practices (yoga, tai chi, meditation) are also proven effective tools for improving mental wellness. These activities activate the relaxation response, as discussed earlier, lowering cortisol (the stress hormone) and sharpening emotion regulation. Yoga practice has been shown to change brain regions involved in mood control, and mindfulness training has proven therapeutic benefits for anxiety and depression. Regular meditation or deep-breathing exercises helps build emotional resilience over time. Simple stress-management habits – such as brief daily mindfulness breaks or stretching – can magnify the effects of exercise and sleep on well-being.

Key Takeaways for Mental Wellness

• Move Regularly: Aim for some aerobic activity most days. Even walking or home exercises can lift mood and sharpen focus.
• Prioritize Sleep: Target 7–9 hours nightly. Better sleep reduces stress and prevents mood disorders.
• Eat Brain-Healthy Foods: Fill your plate with plants, lean proteins, and healthy fats (think Mediterranean-style eating). Such diets lower depression and anxiety and support memory.
• Practice Stress Relief: Incorporate relaxation practices (yoga, meditation, deep breathing). These build emotional resilience and curb anxiety.

Maintaining physical health creates a positive feedback loop for the mind. By combining exercise, restorative sleep, nutritious eating, and healthy lifestyle habits, we can significantly reduce symptoms of depression, anxiety, and stress while boosting mood, cognition, and resilience.

If you ever need any support at work for either your physical or emotional well-being, request a referral to occupational health where we can spend time and assess your needs and support and guide you in your recovery.

Edd Shaw
OH Physiotherapist, Physiotherapy Matters Ltd.