If you’re wondering how physical activity impacts both your mental health and heart health, a new study provides powerful insights. Researchers found that regular exercise not only lowers your risk of heart disease, but also helps reduce stress and depression—by directly influencing your brain.
The Connection Between Physical Activity, Mental Health, and Heart Disease
There’s a well-documented link between lack of exercise and an increased risk of chronic diseases, such as cardiovascular disease, anxiety, and depression. According to the Centers for Disease Control and Prevention (CDC), people with depression or anxiety are more likely to develop heart problems, and vice versa—heart disease can also raise the risk of developing depression.
The Study: Exploring the Brain–Heart–Exercise Connection
A recent study published in the Journal of the American College of Cardiology examined data from over 50,000 adults. Researchers at Mass General Brigham analyzed participants’ medical records over 10 years, tracking their physical activity levels and diagnoses related to depression and heart disease.
They also studied brain scans from a subset of participants, focusing on two key areas:
- Amygdala: This region triggers the body’s stress response (“fight or flight”).
- Ventromedial Prefrontal Cortex (VPC): This area helps regulate emotional responses through reasoning.
Key Findings: How Exercise Changes Your Brain and Body
People who met the recommended physical activity guidelines—150 minutes of moderate or 75 minutes of vigorous activity per week, plus strength training—had lower amygdala activity (reduced stress response) and higher VPC activity (better emotional regulation).
Additional Benefits Included:
- 23% lower risk of heart disease
- Reduced inflammation markers
- Fewer coronary artery calcium deposits
- Greater stress resilience
The more active someone was, the greater the positive effects, showing a dose-response relationship between exercise and reduced stress.
Exercise and Depression: A Powerful Combo
Participants with depression at the start of the study showed higher amygdala activity, but those who exercised regularly experienced a significant reduction over time. Not only did their mental health improve, but their risk of heart disease was cut by twice as much compared to non-depressed individuals who also exercised.
This suggests that exercise for depression doesn’t just support mood—it also provides an outsized benefit for long-term cardiovascular health.
The Bottom Line: Move More, Stress Less, Live Longer
Whether or not you have a history of depression or heart disease, meeting the minimum physical activity guidelines can lead to major health benefits. According to this research, regular exercise helps:
- Calm stress-related brain activity
- Improve emotional regulation
- Lower the risk of heart disease
- Reduce symptoms of anxiety and depression
In short, exercise improves brain function, regulates emotional responses, and protects your heart—all at the same time. Incorporating movement into your daily routine could be one of the most effective strategies for reducing chronic stress, managing mental health, and supporting cardiovascular wellness.
