"Between Breaths" — How Does Exercise Promote Mental Well-being?

I’ll never forget that one summer break where the days stretched on forever and life felt… meaningless and empty. My life was a total haze. I stayed up until the early hours every night, then slept until noon. I had zero motivation. Once I finally crawled out of bed, I’d park myself on the sofa, flip on the TV, and mindlessly scroll through streaming platforms. Of course, with snacks. I spent whole days indulging, motionless, let alone exercising. While I didn't have a major health crisis, I definitely wasn't "healthy." My weight shot up, I had no motivation for anything, and my mood was constantly stuck in "gloomy" mode.

The turning point came during training for school’s sports day. Classmates talked me into signing up for a 3,000-meter race. Suddenly, we were hitting the track two or three times a week, day after day. Although none of us ended up in the top three, we were all satisfied. We gave it our all and finished the race, crushing our pre-practice times. From training to competition, every mile we logged and every small improvement made us feel a massive sense of accomplishment. I realized then that exercise is about so much more than just releasing energy or building muscle. More importantly, we were supporting our physical and mental well-being. During exercise, we continually experienced feelings of accomplishment and satisfaction, which brought more positive emotions.

The World Health Organisation defines health as complete well-being in three areas: physical (bodily), psychological (mental), and social functioning. Exercise helps people develop better in all three areas.

Leveling Up Your Physical Body

Moderate exercise is beneficial to the body. WHO research shows that regular aerobic exercise, such as running or swimming, strengthens cardiopulmonary function and improves blood circulation. It boosts immunity and helps prevent and control noncommunicable diseases, including cardiovascular disease, cancer, and diabetes. Just 150 minutes of moderate activity a week can lower heart disease risk by 30%. For children and adolescents, exercise promotes bone health and encourages muscle growth and development. For older adults, it helps improve joint mobility, maintain bone density, reduce the risk of osteoporosis, and prevent falls. At any age, exercise helps us build a strong physique.

Gaining "Happiness Hormone"

Exercise is a massive boost for building a positive, optimistic mindset and leveling up your mental health. After we exercise, that calm found between heavy breaths can make stress feel like a heavy backpack being taken off, and our steps become lighter. This isn’t just an illusion, either. Harvard studies show that after high-intensity exercise, the brain releases feel-good chemicals called endorphins—the so-called "happiness hormones"—which create that brief sense of euphoria known as a "runner’s high." On top of that, regular exercise stimulates the release of brain-derived neurotrophic factor (BDNF). These are proteins that help grow new neurons in the hippocampus and form new brain connections, which can help relieve depression and sharpen your memory and focus. Think of exercise as a natural, side-effect-free medicine that helps maintain mental well-being.

Building Social Specs

Exercise is actually a great way to get better at navigating social life. I’ve been lucky enough to meet so many like-minded peers through staying active. Sports—especially team sports—focus on teamwork and help you develop skills like cooperation and conflict resolution. Since I started exercising, I’ve noticed I’m much better at communicating and collaborating with others. I pay more attention to how people feel, but I’m also better at expressing my own needs, which makes communication smoother and cuts down on misunderstandings. Less friction means fewer negative vibes! Team sports also open up tons of social opportunities, making it easy to find friends who share your interests. When we train and compete with teammates, we naturally build strong bonds, improving our social adaptability. In fact, research from Oxford found that synchronized activities (like rowing together or running club) release more “happiness hormone" than training alone. These shared movements make people feel closer and more trusting of one another. Exercising together creates a real sense of connection, strengthening bonds. That shared effort toward a common goal helps forge supportive, solid friendships, making us feel more connected and way happier.

In the moments between breaths, your body is going through incredible, positive changes. Try starting small—even a 30-minute walk everyday will make you feel better.

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