TL;DR
Playing sports is one of the most effective natural ways to support brain health and mental well-being.
Physical activity boosts mood, reduces stress, improves sleep, and enhances brain function. Team sports offer added benefits through social connection and a sense of belonging.
While exercise can help with anxiety and depression, it works best as part of a broader, personalized mental health plan that may include professional support when needed.
Medically reviewed by Kandace Licciardi, MD, Medical Director, Amen Clinics
Ever notice how much better you feel after moving your body?
The connection between sports and mental health is powerful. Indeed, regular physical activity strengthens brain health, boosts mood, and helps regulate stress, research shows.
In fact, many experts consider movement one of the most effective ways to support emotional well-being without relying solely on medication. Studies show that exercise increases blood flow to the brain, stimulates mood-regulating chemicals, and improves sleep.
Together, these benefits help support emotional stability and reduce symptoms of stress, anxiety, and depression.
But what are the best sports for mental health?
While many forms of exercise are helpful, some stand out more than others. Research suggests that team sports, in particular, offer added benefits through social connection, shared goals, emotional support, and a sense of belonging.
In this blog, you’ll learn the science behind sports and mental health, the best sports activities to boost mental well-being, and when it’s important to seek additional support.
Sports can be effective in supporting your mental health because they improve mood-regulating neurotransmitters, reduce stress hormones, increase social connection, and enhance overall brain function. Together, these effects support cognitive performance, emotional balance, and resilience with time.
One crucial factor that is often overlooked is the role of coordination-based activities in supporting brain health. Sports such as ping-pong, tennis, and dancing require rhythm, timing, and complex movement patterns that actively engage multiple brain regions.
This kind of stimulation supports neuroplasticity, the brain’s ability to adapt and form new connections. With coordination sports, in particular, overall brain function improves. Individuals may begin to experience sharper thinking, a stable mood, and better memory.
Here are key biological and psychological processes that can help explain the role of sports in supporting emotional well-being:
Endorphin release: Engagement in physical activities stimulates the release of chemicals that can help reduce discomfort to promote a sense of well-being (endorphins).
Regulation of dopamine – Participating in sports regularly can help regulate dopamine, the neurotransmitter that is involved in focus, motivation, and reward. When your dopamine levels are balanced, you experience improved emotional stability and mood.
Reduction of cortisol – Exercise can help in lowering your cortisol levels. This is your body’s primary stress hormone. Lower cortisol production may translate to reduced feelings of stress and tension over time.
Improved sleep – When you engage in physical activity regularly, you get to experience healthier sleep patterns that are important for emotional regulation, brain function, and overall mental health.
Increased self-efficacy – Taking part in sports, especially those that involve setting and achieving goals, can strengthen your personal confidence in your abilities. That is linked to greater resilience and improved emotional well-being.
Exercise is linked to increased blood flow to the brain, which delivers nutrients and oxygen to support thinking, focus, and mood. Physical activity is also associated with enhanced neuroplasticity, helping the brain form new connections, essential for memory and learning.
Team-based activities have been identified as some of the best sports for mental health by experts. They don’t just support your physical health. Team-based sports are also effective in supporting emotional and brain health.
Although there are important benefits offered by individual sports, team sports create an environment that combines movement with structure, shared purpose, and social connection.
Team-based activities offer built-in social support. When people are part of a team, they interact regularly and encourage each other. Teams provide a sense that other people are invested in your well-being. This can be very meaningful to people who are experiencing social isolation and loneliness, which are risk factors for mental health issues.
Teams have shared goals. It may be improving performance, achieving a common outcome, or simply working together during a game. Having a shared purpose increases motivation and provides a sense of meaning, which enhances emotional well-being.
Accountability is the other factor. When people know that others are relying on them to show up and participate, they develop a sense of consistency and commitment. Such a structure can partially benefit someone who struggles with maintaining routines, and that includes those who are managing symptoms of anxiety.
Team sports create a strong sense of belonging, whereby people who feel part of a certain group experience emotional security and higher self-esteem. Both enhance overall mental health.
Team sports involve structured play, which enhances emotional regulation. The routines, rules, and physical engagement can offer a healthy outlet for stress and frustrations and also help people control their emotional responses in a better way.
Physical activity has a direct effect on how the brain functions. Studies suggest that exercise is connected to changes in the brain that enhance emotional regulation, overall mental health, and cognitive performance.
Exercise is linked to increased blood flow to the brain. This blood delivers nutrients and oxygen to support thinking, focus, and mood. Physical activity is also associated with enhanced neuroplasticity, helping the brain form new connections, essential for memory and learning.
Additionally, research links exercise to improved prefrontal cortex function, your brain’s executive center. This supports better decision-making, emotional control, and attention. Exercise can also help calm the brain by reducing overactivity in the amygdala, which is usually connected with anxiety and stress.
Experts believe that engaging in physical activity may create room to regulate the body’s stress system, which could help the brain and body to respond to stress more effectively.
Some sports stand out when it comes to supporting emotional well-being and brain health. Many of them not only offer physical activity, but they also enhance social connection, neuroplasticity, and coordination.
However, it’s important to prioritize safety when participating in these sports, as some carry risks.
Basketball
As a fast-paced sport, basketball challenges decision-making, focus, and quick thinking. Throughout the game, strong team communication is needed, which encourages collaboration and social connection, while the fast movements help in engaging different regions of the brain.
Tennis (Singles or Doubles)
Tennis is known to challenge strategy and coordination. It actively engages multiple regions of the brain, which supports neuroplasticity. Playing doubles can add social interaction, which further promotes emotional well-being. Tennis is recommended for brain health because it combines movement with cognitive stimulation and connection.
Swimming
Swimming is about rhythmic full-body movement. It ensures the brain stays engaged while also regulating breathing and promoting calm. This repetitive controlled motion helps reduce stress and supports emotional balance.
Soccer
As an aerobic team-based sport, soccer keeps the body in constant motion, supporting cardiovascular and brain health. The teamwork supports social bonding and promotes a sense of community. However, soccer carries a risk of head-butting, which may impact brain health, so caution is advised.
Running Clubs
Taking part in running clubs offers both aerobic exercise and a sense of community. Through the structured goals, participants develop motivation and self-efficacy. Group runs encourage social connection and help boost mood through the release of endorphins.
Martial Arts
Martial arts are important for the development of discipline, emotional control, and confidence. They help participants manage stress and frustration. They also improve coordination and awareness. That said, some forms of martial arts are linked to the risk of brain injury, which makes it important for participants to prioritize safety and choose styles that are less combative.
Strength Training Groups
Strength training groups build confidence as those who are participating strive to reach personal goals. While at it, they also offer neuroprotective benefits for the brain. Community engagement gives social support that contributes to resilience and emotional well-being.
Related: Top 10 Tips to Maintain Your Mental Health for Daily Practice
Both team sports and individual sports have special mental health benefits. The best choice depends on the preference and lifestyle of the individual.
For instance, with team sports, participants get the added benefits of social connections and reduced feelings of loneliness. When you are part of a group, you experience shared accountability and a sense of belonging. This encourages participants to stay consistent with their activity while also developing social bonding through teamwork.
With individual sports, there is self-regulation and personal focus. Activities such as swimming, running, or yoga promote mindfulness, which can help individuals to stay present and attuned to their mind and body. These sports can also encourage personal mastery since participants can track progress and achieve their goals independently. This can boost confidence and self-efficacy.
The best sport is the one you can consistently maintain. Whether you prefer a team environment or you thrive in a solo practice, what matters most is that you are engaged on a regular basis to support your brain health and enhance your emotional well-being.
Exercise is linked to enhanced mood and improved overall emotional well-being. Engaging in physical activity regularly can help in stress regulation, support your brain function, and promote the release of chemicals associated with positive mood.
Sports can also help to reduce the mild to moderate symptoms of depression and anxiety. Any activity that involves structure, movement, and social interaction, like group-based exercises or team sports, provides a sense of connection, routine, and purpose.
Together, these benefits are a boon to mental health, especially for people with feelings of stress, low mood, or disconnection.
Even so, it’s important to understand that exercise and sports activities cannot replace treatment from a mental health professional. Conditions like anxiety, depression, or trauma usually require comprehensive care, and that may include medical evaluation, other evidence-based evaluations, and/or therapy.
Physical activity is a valuable part of a broader mental health plan. When it is combined with the right kind of support, it can help individuals improve their resilience, strengthen their emotional regulation, and support recovery with time.
While there’s no doubt that sports activities support brain health and emotional well-being, they are not a replacement for mental health treatment.
If you have mental health symptoms that have become persistent or even more severe, seeking mental health support is essential. For example, if you have had feelings of sadness that have not improved with time or are experiencing panic attacks that interfere with your daily life, you may need to see a professional who can conduct an evaluation.
Severe withdrawal from relationships or social activities can also be an indicator that additional support is needed.
In some instances, people may experience trauma-related symptoms like heightened stress responses or difficulty feeling safe. These may require specialized care. Changes in memory, thinking, or even focus, which are sometimes described as cognitive decline, are also important to address with qualified professionals.
If you or someone you care about experience suicidal thoughts, it’s critical to seek help from a qualified mental health professional or hotline (call or text 9-8-8) as soon as possible.
Amen Clinics relies on a brain-first approach, grounded in the understanding that better brain function contributes to better mental health. As part of a broader whole-body approach, the focus goes beyond symptoms to evaluate how an individual’s brain is functioning and how lifestyle factors, including exercise, can support it.
A comprehensive evaluation at Amen Clinics includes the use of brain SPECT imaging. This is a type of brain scan that is used to evaluate blood flow and brain activity patterns. It reveals brain function in various regions of the brain, showing where there’s too much activity, too little, or normal function.
These insights, combined with neuropsychological testing, and a detailed personal history provide the basis for our clinicians to use precision medicine to create a tailored treatment plan for your brain and body.
We practice holistic psychiatry, which combines cutting-edge neuroscience with natural ways to treat mental health conditions. Plans usually include exercise and other lifestyle factors like diet, nutrition, relaxation, sleep, and nutritional supplementation, as well as therapy and medication, when needed.
Our approach is differs from traditional models that often treat symptoms in isolation.
The methods we use are backed by a large brain imaging database and decades of clinical experience. Our clinicians are committed to providing personalized care plans that are tailored to each individual.
If you want to feel better, you can begin playing a new sport today. But when starting a sport, it’s important to approach it in a sustainable way. Ensure that it’s also enjoyable and aligned with your overall health needs.
Here are important tips to consider:
To avoid injuries or feeling overwhelmed, start with small, manageable goals. It’s important to understand that even short sessions of physical activity can support your mood and brain function over time.
When deciding on which sport to start with, select one that you will genuinely enjoy. This will increase the likelihood that you will stay engaged and consistent.
Remember, regular participation benefits individuals more than putting in intense effort occasionally. Establish a routine to help you reinforce both physical and mental health benefits.
As you plan to start engaging in sports, have in mind that physical activity works best when combined with balanced nutrition and healthy sleep patterns. These are important for optimal brain function.
Pushing very hard without taking enough time to recover can increase stress and negatively affect your physical and mental health. It’s important to balance activity with rest.
If you have an underlying health condition or concern, it can be helpful for you to consult a medical professional before you start a new exercise routine.
Depression and anxiety manifest differently for every individual, which means what may benefit one person may not benefit the other.
SPECT scans reveal differences in the way an individual’s brain functions. This highlights why a one-size-fits-all mode of treatment is often ineffective. Each brain has a unique pattern of dysfunction associated with symptoms, which requires individualized treatment.
As mentioned earlier, sports and physical activities are powerful in enhancing mood and supporting brain health; however, they can be more effective if they are incorporated into a personalized brain health plan.
By tailoring interventions to align with an individual’s unique brain patterns, lifestyle, and symptoms, nutrition, therapy, sleep, and the other approaches can work in harmony to enhance emotional balance and promote lasting mental wellness.
Taking part in sports enhances both your physical and mental health. It helps your body to stay active while it promotes your emotional well-being. Team sports especially provide specific social benefits like shared goals, connection, and a sense of belonging. They enhance your mood, also reducing the feelings of isolation.
Regular exercise also supports your brain function. It supports cognition, memory, and emotional regulation. Although sports can be of great benefit, it’s important for you to remember that support is available when you are faced with intense or persistent symptoms.
If your symptoms persist despite making lifestyle changes, consider a comprehensive evaluation. Your provider will assess your brain function and also the underlying contributors to come up with a personalized plan for your long-term mental health.
The best sports for your mental health are the ones that blend physical movement with enjoyment and consistency. Options such as running groups, tennis, swimming, basketball, and strength training can support brain function, mood, and overall well-being.
Team sports provide shared goals, social connection, and a sense of belonging to improve mental health. They encourage structured activity and accountability, which reduces loneliness and supports emotional regulation.
Studies suggest that regular physical activity and sports are connected to reduced symptoms of anxiety. Exercise can help reduce stress hormones, support calming brain activity, and also improve overall stress resilience.
Exercise can be effective in supporting mood and can also reduce mild to moderate symptoms of depression. That said, it’s not a replacement for professional care. Depression requires support from a mental health professional.
When it comes to exercise, consistency is key. Aim for regular physical activity most days of the week, even in moderate amounts. The most helpful routines are those that can be maintained over time.
Depression, anxiety, and other mental health conditions can’t wait. At Amen Clinics, we practice precision medicine—using brain SPECT imaging and comprehensive evaluations to understand what’s really happening in your brain, not just your symptoms.
Our whole-body approach to holistic psychiatry combines cutting-edge neuroscience with natural ways to treat mental health conditions, including targeted nutrition, supplements, lifestyle strategies, therapy, and medications (when necessary). Every treatment plan is personalized to address the root causes of your struggles and support the health of your brain, body, and mind.
Don’t settle for guesswork. You deserve answers—and a plan built specifically for you. Speak with a Brain Health Advisor today at 888-288-9834 or visit our contact page to get started.
About the Reviewer
Kandace Licciardi, MD, Medical Director, Amen Clinics
Dr. Kandace Licciardi is a double board-certified psychiatrist in adult and forensic psychiatry and serves as Medical Director of Amen Clinics. She takes a comprehensive, whole-person approach to care, integrating evidence-based psychiatric treatment with lifestyle, social, and wellness factors. Dr. Licciardi has extensive experience treating depression, anxiety, bipolar disorder, psychotic disorders, and borderline personality disorder, with special expertise in early psychosis intervention. She completed her psychiatry residency at Maimonides Medical Center and her forensic psychiatry fellowship at New York University.
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