Benefits of exercise worksheet

Looking for a way to explain the mental health benefits of exercise to clients? This benefits of exercise worksheet can be a helpful way for therapists to remind clients about the benefits of exercise and assist them in setting up a physical activity routine. 

This article provides an overview of the mental health benefits of exercise and different exercise strategies to suggest to clients. 

You can also download a free benefits of exercise worksheet to save to your electronic health record (EHR) and share with clients.

What are the mental health benefits of exercise?

Physical activity has many short- and long-term benefits for physical and mental health and overall well-being. According to the World Health Organization (WHO), more exercise would benefit our health and healthcare systems. 

WHO states that 31% of adults and 80% of adolescents do not meet the recommended activity levels (discussed below). If inactivity levels are not reduced, this is estimated to cost healthcare systems around the globe $300 billion between 2020 and 2030. 

While many factors influence a client’s ability to exercise, such as able-bodiedness, competing priorities, and health, there are still significant benefits to promoting exercise where possible. 

‌

The physical and mental health benefits of exercise include:

Brain health

Exercise can improve thinking, learning, and judgment.

Improved sleep 

Exercise promotes more restful sleep, which also has a positive effect on mood, focus, and emotional regulation. 

Mental health 

The mental health benefits of exercise occur because physical activity produces endorphins, serotonin, and dopamine, which improve mood and reduce the risk of developing anxiety and depression. 

For clients with anxiety and depression, exercise can reduce symptoms. One study, cited by Harvard Health, found that exercising 90 minutes a week had similar results to an antidepressant for people with mild to moderate depression. 

Stress management 

Exercise can help to relieve stress, lower cortisol, and improve mood. 

Emotional regulation 

Movement promotes mindfulness and feelings of relaxation, reducing stress and the intensity of emotions.

Improved physical health 

Physical activity can improve cardiovascular and lung health, lower blood pressure, improve strength and muscle mass, increase good cholesterol and decrease unhealthy fats in the blood (triglycerides), reduce the risk of stroke, and reduce the risk of diabetes and metabolic syndrome, infectious diseases, and some cancers. 

Exercise can also strengthen bones, reduce pain, improve flexibility, lower the risk of bone loss, enhance balance, and reduce the risk of premature death and falls in middle-aged and older adults. 

This list of benefits is also included in the printable benefits of exercise worksheet.

Movement strategies for clients 

Physical activity recommendations vary depending on the age of clients and other factors. 

To achieve the mental health benefits of exercise, the CDC recommends the following: 

• Children and adolescents (ages three to 17): Children ages three to five need to be active throughout the day, and children and teens ages six to 17 should aim for 60 minutes of activity every day. 
• Adults ages 18 to 64: At least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity activity each week, and two days of muscle-strengthening activity per week. 
• Adults ages 65 and older: A combination of aerobic, muscle strengthening, and balancing exercises for 150 minutes per week. 
• Adults with chronic health conditions and disabilities: Depending on their needs, people with health conditions and disabilities can be active with the right accommodations. For instance, a chair, mobility aids, or water can lessen the impact of activity. The CDC also recommends that adults in this category get 150 minutes of movement per week. 
• Pregnant and postpartum individuals: The CDC recommends 150 minutes of moderate-intensity activity per week for healthy pregnant and postpartum people in their first year after delivery. 

There are various ways to access physical activity, such as brisk walking, yoga, water aerobics, biking, wheelchair rolling, tennis, exercise classes, elliptical machine, rowing, balance training, running or jogging, push-ups, climbing, core strengthening exercises, school-based activities, dance, gymnastics, basketball, martial arts, and hiking. There are also various strengthening exercises using weights, weight machines, handheld weights, or exercise bands.

For example, an adult between the ages of 18 to 64 might break up their activity as follows:

• Five 30-minute walks five days per week or two 15-minute walks five days a week, and two strength-training sessions using handheld weights two or more times per week. 
• One 75-minute Zumba class and two 30-minute muscle training workouts per week, 48 hours between each strength-training session.
• Cycling to work for 20 minutes twice a day, four days per week, and two weight training sessions at the gym twice a week.

The benefits of exercise worksheet also includes these recommendations and example routines, and then leaves space for clients to reflect on how they can fit their preferred physical activities into their week.

‌

How to use the printable importance of exercise worksheet 

You can download and use the benefits of exercise worksheet in several ways:

• Print or share the worksheet during a virtual session and use it as a psychoeducational prompt.
• Give the benefits of exercise worksheet to the client to remind them of what you discussed during therapy. 
• Ask the client to reflect on the activity worksheet in between sessions, make a plan to exercise over the next week, and then report their progress at their next therapy appointment. 

Sources

• Centers for Disease Control and Prevention. (2024). Benefits of Physical Activity. 
• Dubbert, P., Daniel, A., Stetson, B. (n.d.). Walking to Wellness. Exercise for Physical and Emotional Health. Second Edition. U.S. Department of Veterans Affairs. 
• Harvard Health Publishing. (n.d.). Exercise & Fitness.
• Preventative Cardiovascular Nurses Association. (n.d.). Benefits of Exercise/Physical Activity. 
• World Health Organization. (2024). Physical activity.  

How SimplePractice streamlines running your practice

SimplePractice is HIPAA-compliant practice management software with everything you need to run your practice built into the platform—from booking and scheduling to insurance and client billing.

If you’ve been considering switching to an EHR system, SimplePractice empowers you to run a fully paperless practice—so you get more time for the things that matter most to you.

Try SimplePractice free for 30 days. No credit card required.

‌