Understanding the Links between Exercise and Mental Wellness

Regular exercise is not only central to optimizing your physical health, but also your mental well-being. Exercise can reduce feelings of anxiety, help you better manage your stress levels, and improve your sleep. Read more on that here and here. 

In this article, we’ll explore how exercise fits into the broader concept of wellness and how it can help you thrive in all areas of life, from physical health to emotional balance and social connection.

First, What is Wellness?

According to the World Health Organization (WHO), health is a “state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.” Health, in this sense, is more than just being free from illness [1].

Wellness personalizes health and focuses on a holistic approach to living well. It’s about integrating your physical and mental health with the environment and people around you, helping you thrive no matter your circumstances. Wellness requires self-regulation and reflection, guiding you to make choices that align with your own best interests [2]. 

Wellness is also closely linked to lifestyle factors, like alcohol use, weight management, physical activity, sleep, and smoking, all of which can influence your risk for chronic diseases [3]. By paying attention to your lifestyle choices now and into the future, you can foster long-term wellness.

The Link between Wellness and Exercise

At E20, we believe exercise and wellness go hand in hand. By making fitness a part of your lifestyle, you’re supporting your overall well-being and setting yourself up for long-term success physically, mentally, and emotionally.

As discussed, your daily habits, relationships, and environment all play a role in shaping your overall wellness. The WHO reminds us that lifestyle factors account for 60% of your health and quality of life [1]. That means the choices you make, like staying active, getting enough sleep, and managing stress, can have a huge impact on how you feel and function every day.

Exercise is a powerful tool that works across many dimensions of wellness. One systematic review, which pooled results from studies between 2006 and 2018, found that physical activity was strongly linked to better quality of life and well-being in adults and older adults [4]. Similarly, a review on strength training and mental well-being in older adults supports the notion that resistance training effectively improves mental health, including lower presence of depressive and anxiety symptoms [5].

Regular movement not only strengthens your body but also boosts your mood, sharpens your mind, and reduces stress. It helps build emotional balance, fosters social connections through group classes or workout buddies, and even enhances your sense of purpose and confidence.

Eight Dimensions of Wellness 

Wellness includes eight dimensions that work together to support your overall quality of life [6]. When you focus on all of these dimensions, you’re better equipped to handle life’s challenges and enjoy a more balanced, fulfilling life. Let’s break them down [6]: 

Emotional Centeredness	A secure self-identity, positive sense of self, and the ability to handle stress and adapt to change.
Intellectual Stimulation	Feeling energized by thought-provoking activities and challenges.
Physical Resilience	A positive perception of physical health, with skills and knowledge to support healthy behaviors.
Social Connectedness	A sense of support and belonging through relationships with family and friends.
Occupational Satisfaction	A feeling of fulfillment and value from work or career.
Spiritual Satisfaction	A positive sense of meaning and purpose, which may or may not align with religious beliefs.
Environmental Well-being	The interaction between individuals and their physical surroundings (example: do you live in a walkable neighborhood that makes physical activity easier).
Financial Wellness	Skills and means to navigate financial planning and navigate expenses (example: can you afford to get wellness checks at the doctor).

Building Wellness through Exercise and Recovery at E20

By focusing on the many dimensions of wellness, E20 Training is here to support you in living your healthiest, most balanced life.

At E20 Training, we use science-backed approaches, including EMS training, Hyperice recovery technology, and red light therapy, to help you engage your muscles efficiently and enjoy both physical and mental benefits. Plus, our coaches provide individualized exercise prescriptions, helping you continue to progress over time and see the mental and physical changes you’re after. 

When you join E20, you’re not just signing up for exercise; you’re joining a community that’s here to cheer you on every step of the way. Our supportive community at E20 fosters connection, motivation, and accountability, helping you thrive across all areas of wellness, from emotional balance to social connection and more. Read about one member’s wellness journey here.

Key Takeaways

• Wellness goes beyond physical health. It’s a holistic approach that includes emotional balance, social connections, and lifestyle factors, like regular exercise.

• Exercise like EMS strength training supports multiple dimensions of wellness by boosting mood, reducing stress, and building resilience.

• Community, like the one at E20 Training, helps you stay motivated and connected, supporting long-term wellness goals. 

• Lifestyle habits, including sleep, nutrition, and recovery, directly shape your health and quality of life.

• By integrating regular resistance exercise into your lifestyle, you can thrive physically, mentally, and emotionally.

References

1. World Health Organization. Constitution of the World Health Organization. World Health Organization. Retrieved May 31, 2025, from https://www.who.int/about/governance/constitution 

2. Corbin, C. B., & Pangrazi, R. P. (2001, December). Toward a uniform definition of wellness: A commentary. President’s Council on Physical Fitness and Sports Digest, 3. https://eric.ed.gov/?id=ED470691

3. Centers for Disease Control and Prevention. (2020, October). Lifestyle risk factors. https://www.cdc.gov/nceh/tracking/topics/LifestyleRiskFactors.htm 

4. Marquez, D. X., Aguiñaga, S., Vásquez, P. M., Conroy, D. E., Erickson, K. I., Hillman, C., Stillman, C. M., Ballard, R. M., Sheppard, B. B., Petruzzello, S. J., King, A. C., & Powell, K. E. (2020). A systematic review of physical activity and quality of life and well-being. Translational behavioral medicine, 10(5), 1098–1109. https://doi.org/10.1093/tbm/ibz198 

5. Cunha, P.M., Werneck, A. O., Santos, L., Oliveira, M. D., et al. 2024. Can resistance training improve mental health outcomes in older adults? A systematic review and meta-analysis of randomized controlled trials. Psychiatry Research, 333. https://doi.org/10.1016/j.psychres.2024.115746. 

6. Adams, T. B., Bezner, J. R., Drabbs, M. E., Zambarano, R. J., & Steinhardt, M. A. (2000). Conceptualization and measurement of the spiritual and psychological dimensions of wellness in a college population. Journal of American College Health, 48(4), 165–173. https://doi.org/10.1080/07448480009595692