The Effect of Regular Exercise on Depression, Mental Well-Being and Life Satisfaction

Year 2025, Volume: 16 Issue: 3, 756 - 780, 26.12.2025

Duygu Eker , Serhat Turan

https://doi.org/10.54141/psbd.1649389

Abstract

This study aimed to examine the effect of regular exercise on depression (happiness), mental well-being, and life satisfaction. The research employed a pre-test/post-test control group experimental design. The study was conducted in 2024 in a gym in Balıkesir, Turkey, with 30 participants. During the study, a functional training method was applied to the experimental group for eight weeks, twice a week, with each session lasting one hour. Meanwhile, the control group did not perform any exercises. At the beginning of the study and after eight weeks, both the control and experimental groups were administered the "Personal Information Form, Short Form of Mental Well-Being Scale, Depression and Happiness Scale-Short Form, and Life Satisfaction Scale". According to the findings obtained in the study, the mental well-being rate increased by 42.86% in the experimental group and decreased by -3.01% in the control group; the life satisfaction rate increased by 97.20% in the experimental group and decreased by -1.41% in the control group, with a significant difference between the two groups in favor of the experimental group. In the final finding of the study, it was determined that the happiness rate increased by 22.87% in the experimental group and by 4.95% in the control group, with no significant difference between the two groups. In conclusion, it can be stated that functional training enhances mental well-being, life satisfaction, and overall happiness.

Keywords

Happiness , Life satisfaction , Mental well-being , Regular exercise , Sports

References

• Abell, B., Glasziou, P., & Hoffmann, T. (2017). The contribution of individual exercise training components to clinical outcomes in randomised controlled trials of cardiac rehabilitation: A systematic review and meta-regression. Sports Medicine - Open, 3(1), 19. https://doi.org/10.1186/s40798-017-0086-z
• Adamson, B. C., Ensari, I., & Motl, R. W. (2015). Effect of exercise on depressive symptoms in adults with neurologic disorders: A systematic review and meta-analysis. Archives of Physical Medicine and Rehabilitation, 96(7), 1329–1338. https://doi.org/10.1016/j.apmr.2015.01.005
• Aljawarneh, Y. M., Wardell, D. W., Wood, G. L., & Rozmus, C. L. (2019). A systematic review of physical activity and exercise on physiological and biochemical outcomes in children and adolescents with type 1 diabetes. Journal of Nursing Scholarship, 51(3), 337–345. https://doi.org/10.1111/jnu.12472
• Ammar, A., Mueller, P., Trabelsi, K., Chtourou, H., Boukhris, O., Masmoudi, L., … ECLB-COVID19 Consortium. (2020). Psychological consequences of COVID-19 home confinement: The ECLB-COVID19 multicenter study. PLOS ONE, 15(11), e0240204. https://doi.org/10.1371/journal.pone.0240204
• An, H.-Y., Chen, W., Wang, C.-W., Yang, H.-F., Huang, W.-T., & Fan, S.-Y. (2020). The relationships between physical activity and life satisfaction and happiness among young, middle-aged, and older adults. International Journal of Environmental Research and Public Health, 17(13). https://doi.org/10.3390/ijerph17134817
• Anderson, D., Seib, C., & Rasmussen, L. (2014). Can physical activity prevent physical and cognitive decline in postmenopausal women? Maturitas, 79(1), 14–33. https://doi.org/10.1016/j.maturitas.2014.06.010
• Barbaric, M., Brooks, E., Moore, L., & Cheifetz, O. (2010). Effects of physical activity on cancer survival: A systematic review. Physiotherapy Canada, 62(1), 25–34. https://doi.org/10.3138/physio.62.1.25
• Barlow, P. A., Otahal, P., Schultz, M. G., Shing, C. M., & Sharman, J. E. (2014). Low exercise blood pressure and risk of cardiovascular events and all-cause mortality: Systematic review and meta-analysis. Atherosclerosis, 237(1), 13–22. https://doi.org/10.1016/j.atherosclerosis.2014.08.029
• Becchetti, L., Pelloni, A., & Rossetti, F. (2008). Relational goods, sociability, and happiness. Kyklos, 61(3), 343–363. https://doi.org/10.1111/j.1467-6435.2008.00405.x
• Beck, A. T. (1964). Thinking and depression: II. Theory and therapy. Archives of General Psychiatry, 10(6), 561–571. https://doi.org/10.1001/archpsyc.1964.01720240015003
• Beck, A. T., Rush, A. J., Shaw, B. F., Emery, G., DeRubeis, R. J., & Hollon, S. D. (2024). Cognitive therapy of depression. Guilford Press.
• Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.
• Berrigan, D., Carroll, D. D., Fulton, J. E., Galuska, D. A., Brown, D. R., Dorn, J. M., … Paul, P. (2012). Vital signs: Walking among adults—United States, 2005 and 2010. Morbidity and Mortality Weekly Report, 61, 595–601.
• Bolsoy, N., & Sevil, Ü. (2006). Sağlık-hastalık ve kültür etkileşimi. Anadolu Hemşirelik ve Sağlık Bilimleri Dergisi, 9(3), 78–87.
• Boone, E. M., & Leadbeater, B. J. (2006). Game on: Diminishing risks for depressive symptoms in early adolescence through positive involvement in team sports. Journal of Research on Adolescence, 16(1), 79–90. https://doi.org/10.1111/j.1532-7795.2006.00122.x
• Brown, J. L., MacDonald, R., & Mitchell, R. (2015). Are people who participate in cultural activities more satisfied with life? Social Indicators Research, 122(1), 135–146. https://doi.org/10.1007/s11205-014-0678-7
• Bull, F. C., Al-Ansari, S. S., Biddle, S., Borodulin, K., Buman, M. P., Cardon, G., … Willumsen, J. F. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451–1462. https://doi.org/10.1136/bjsports-2020-102955
• Burton, D. A., Stokes, K., & Hall, G. M. (2004). Physiological effects of exercise. Continuing Education in Anaesthesia Critical Care & Pain, 4(6), 185–188. https://doi.org/10.1093/bjaceaccp/mkh050
• Büyüköztürk, Y. (2016). Deneysel desenler. Pegem Akademi.
• Chastin, S. F. M., De Craemer, M., De Cocker, K., Powell, L., Van Cauwenberg, J., Dall, P., … Stamatakis, E. (2019). How does light-intensity physical activity associate with adult cardiometabolic health and mortality? British Journal of Sports Medicine, 53(6), 370–376. https://doi.org/10.1136/bjsports-2017-097563
• Cuijpers, P., Noma, H., Karyotaki, E., Cipriani, A., & Furukawa, T. A. (2019). Effectiveness and acceptability of cognitive behavior therapy delivery formats in adults with depression. JAMA Psychiatry, 76(7), 700–707. https://doi.org/10.1001/jamapsychiatry.2019.0268
• Dağlı, A., & Baysal, N. (2016). Yaşam doyumu ölçeğinin Türkçe’ye uyarlanması: Geçerlik ve güvenirlik çalışması. Elektronik Sosyal Bilimler Dergisi, 15(59). https://doi.org/10.17755/esosder.263229
• Diener, E. (1984). Subjective well-being. Psychological Bulletin, 95(3), 542–575.
• Diener, E. (2000). Subjective well-being: The science of happiness and a proposal for a national index. American Psychologist, 55(1), 34–43. https://doi.org/10.1037/0003-066X.55.1.34
• Diener, E., Emmons, R. A., Larsen, R. J., & Griffin, S. (1985). The Satisfaction with Life Scale. Journal of Personality Assessment, 49(1), 71–75. https://doi.org/10.1207/s15327752jpa4901_13
• Diener, E., Oishi, S., & Tay, L. (2018). Advances in subjective well-being research. Nature Human Behaviour, 2(4), 253–260. https://doi.org/10.1038/s41562-018-0307-6
• Dolan, P., Kavetsos, G., & Vlaev, I. (2014). The happiness workout. Social Indicators Research, 119(3), 1363–1377. https://doi.org/10.1007/s11205-013-0543-0
• Downward, P., & Dawson, P. (2016). Is it pleasure or health from leisure that we benefit from most? Social Indicators Research, 126(1), 443–465. https://doi.org/10.1007/s11205-015-0887-8
• Downward, P., & Rasciute, S. (2010). The relative demands for sports and leisure in England. European Sport Management Quarterly, 10(2), 189–214. https://doi.org/10.1080/16184740903552038
• Downward, P., & Rasciute, S. (2011). Does sport make you happy? International Review of Applied Economics, 25(3), 331–348. https://doi.org/10.1080/02692171.2010.483572
• Frederick, D. A., Sandhu, G., Morse, P. J., & Swami, V. (2016). Correlates of appearance and weight satisfaction in a U.S. national sample. Body Image, 17, 191–203. https://doi.org/10.1016/j.bodyim.2016.05.003
• George, D., & Mallery, P. (2019). IBM SPSS Statistics 26 step by step (16. bs.). Routledge.
• Grasdalsmoen, M., Eriksen, H. R., Lønning, K. J., & Sivertsen, B. (2020). Physical exercise, mental health problems, and suicide attempts in university students. BMC Psychiatry, 20(1), 175. https://doi.org/10.1186/s12888-020-02583-3
• Hamer, M., Stamatakis, E., & Steptoe, A. (2009). Dose-response relationship between physical activity and mental health: The Scottish Health Survey. British Journal of Sports Medicine, 43(14), 1111–1114. https://doi.org/10.1136/bjsm.2008.046243
• Henriksson, M., Wall, A., Nyberg, J., Adiels, M., Lundin, K., Bergh, Y., Eggertsen, R., Danielsson, L., Kuhn, H. G., & Åberg, M. (2022). Effects of exercise on symptoms of anxiety in primary care patients: A randomized controlled trial. Journal of Affective Disorders, 297, 26–34. https://doi.org/10.1016/j.jad.2021.10.006
• Huang, H., & Humphreys, B. R. (2012). Sports participation and happiness: Evidence from US microdata. Journal of Economic Psychology, 33(4), 776–793. https://doi.org/10.1016/j.joep.2012.02.007
• Ibrahim, A. K., Kelly, S. J., Adams, C. E., & Glazebrook, C. (2013). A systematic review of studies of depression prevalence in university students. Journal of Psychiatric Research, 47(3), 391–400. https://doi.org/10.1016/j.jpsychires.2012.11.015
• Işık, Ö., & Doğan, İ. (2018). Effects of bilateral or unilateral lower body resistance exercises on markers of skeletal muscle damage. Biomedical Journal, 41(6), 364–368. https://doi.org/10.1016/j.bj.2018.10.003
• Joseph, S., Linley, P. A., Harwood, J., Lewis, C. A., & McCollam, P. (2004). Rapid assessment of well-being: The Short Depression-Happiness Scale (SDHS). Psychology and Psychotherapy: Theory, Research and Practice, 77(4), 463–478. https://doi.org/10.1348/1476083042555406
• Kandola, A., Lewis, G., Osborn, D. P. J., Stubbs, B., & Hayes, J. F. (2020). Depressive symptoms and objectively measured physical activity and sedentary behaviour throughout adolescence: A prospective cohort study. The Lancet Psychiatry, 7(3), 262–271. https://doi.org/10.1016/S2215-0366(20)30034-1
• Karagöz, Y. (2023). SPSS ve AMOS uygulamalı nicel-nitel-karma araştırma yöntemleri ve yayın etiği (4. bs.). Nobel Akademik Yayıncılık.
• Kaufman, V. A., Horton, C., Walsh, L. C., & Rodriguez, A. (2022). The unity of well-being: An inquiry into the structure of subjective well-being. International Journal of Applied Positive Psychology, 7(3), 461–486. https://doi.org/10.1007/s41042-022-00082-2
• Keldal, G. (2015). Warwick-Edinburgh Mental İyi Oluş Ölçeği’nin Türkçe formu: Geçerlik ve güvenirlik çalışması. *Journal of Happiness and Well-Being, 3*(1), 103–115.
• Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 35(4), 339–361. https://doi.org/10.2165/00007256-200535040-00004
• Loprinzi, P. D., & Davis, R. E. (2016). Bouted and non-bouted moderate-to-vigorous physical activity with health-related quality of life. Preventive Medicine Reports, 3, 46–48. https://doi.org/10.1016/j.pmedr.2015.12.005
• Maher, J. P., Pincus, A. L., Ram, N., & Conroy, D. E. (2015). Daily physical activity and life satisfaction across adulthood. Developmental Psychology, 51(10), 1407–1419. https://doi.org/10.1037/dev0000037
• Marfil-Carmona, R., Ortega-Caballero, M., Zurita-Ortega, F., Ubago-Jiménez, J. L., González-Valero, G., & Puertas-Molero, P. (2021). Impact of the mass media on adherence to the Mediterranean diet, psychological well-being and physical activity. Structure equation analysis. International Journal of Environmental Research and Public Health, 18(7), 3746. https://doi.org/10.3390/ijerph18073746
• Ministry of Health. (2020). Ulusal Ruh Sağlığı Eylem Planı (2021–2023). T.C. Sağlık Bakanlığı. https://dosyasb.saglik.gov.tr/Eklenti/39096,ulusal-ruh-sagligi-eylem-plani-2021-2023pdf.pdf
• Morgan, J. A., Singhal, G., Corrigan, F., Jaehne, E. J., Jawahar, M. C., & Baune, B. T. (2018). The effects of aerobic exercise on depression-like, anxiety-like, and cognition-like behaviours over the healthy adult lifespan of C57BL/6 mice. Behavioural Brain Research, 337, 193–203. https://doi.org/10.1016/j.bbr.2017.09.022
• Murray, C. J. L., Barber, R. M., Foreman, K. J., Ozgoren, A. A., Abd-Allah, F., Abera, S. F., Aboyans, V., Abraham, J. P., Abubakar, I., Abu-Raddad, L. J., Abu-Rmeileh, N. M., Achoki, T., Ackerman, I. N., Ademi, Z., Adou, A. K., Adsuar, J. C., Afshin, A., Agardh, E. E., Alam, S. S., … Vos, T. (2015). Global, regional, and national disability-adjusted life years (DALYs) for 306 diseases and injuries and healthy life expectancy (HALE) for 188 countries, 1990–2013: Quantifying the epidemiological transition. The Lancet, 386(10009), 2145–2191. https://doi.org/10.1016/S0140-6736(15)61340-X
• Nieto, I., Robles, E., & Vazquez, C. (2020). Self-reported cognitive biases in depression: A meta-analysis. Clinical Psychology Review, 82, 101934. https://doi.org/10.1016/j.cpr.2020.101934
• Nixdorf, I., Frank, R., & Beckmann, J. (2016). Comparison of athletes’ proneness to depressive symptoms in individual and team sports: Research on psychological mediators in junior elite athletes. Frontiers in Psychology, 7, 893. https://doi.org/10.3389/fpsyg.2016.00893
• Oliver, G. D., & Di Brezzo, R. (2009). Functional balance training in collegiate women athletes. Journal of Strength and Conditioning Research, 23(7), 2124–2129. https://doi.org/10.1519/JSC.0b013e3181b3dd63
• Özdel, K. (2015). Dünden bugüne bilişsel davranışçı terapiler. Türkiye Klinikleri Psikiyatri Özel Konular, 8(2), 10–20.
• Panza, G. A., Taylor, B. A., Thompson, P. D., White, C. M., & Pescatello, L. S. (2019). Physical activity intensity and subjective well-being in healthy adults. Journal of Health Psychology, 24(9), 1257–1269. https://doi.org/10.1177/1359105317691589
• Penedo, F. J., & Dahn, J. R. (2005). Exercise and well-being: A review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry, 18(2), 189–193. https://doi.org/10.1097/00001504-200503000-00013
• Piko, B. F., & Keresztes, N. (2006). Physical activity, psychosocial health and life goals among youth. Journal of Community Health, 31(2), 136–145. https://doi.org/10.1007/s10900-005-9004-2
• Richards, J., Jiang, X., Kelly, P., Chau, J., Bauman, A., & Ding, D. (2015). Don’t worry, be happy: Cross-sectional associations between physical activity and happiness in 15 European countries. BMC Public Health, 15(1), 53. https://doi.org/10.1186/s12889-015-1391-4
• Ruseski, J. E., Humphreys, B. R., Hallman, K., Wicker, P., & Breuer, C. (2014). Sport participation and subjective well-being: Instrumental variable results from German survey data. Journal of Physical Activity and Health, 11(2), 396–403. https://doi.org/10.1123/jpah.2012-0001
• Sabiston, C. M., Jewett, R., Ashdown-Franks, G., Belanger, M., Brunet, J., O’Loughlin, E., & O’Loughlin, J. (2016). Number of years of team and individual sport participation during adolescence and depressive symptoms in early adulthood. Journal of Sport and Exercise Psychology, 38(1), 105–110. https://doi.org/10.1123/jsep.2015-0175
• Sapmaz, F., & Temizel, S. (2013). Turkish version of the Short Depression-Happiness Scale: A validity and reliability study. Journal of European Education, 3(1), 34–39.
• Schaal, K., Tafflet, M., Nassif, H., Thibault, V., Pichard, C., Alcotte, M., Guillet, T., El Helou, N., Berthelot, G., Simon, S., & Toussaint, J.-F. (2011). Psychological balance in high-level athletes: Gender-based differences and sport-specific patterns. PLOS ONE, 6(5), e19007. https://doi.org/10.1371/journal.pone.0019007
• Schulz, P., Schulte, J., Raube, S., Disouky, H., & Kandler, C. (2018). The role of leisure interest and engagement for subjective well-being. Journal of Happiness Studies, 19(4), 1135–1150. https://doi.org/10.1007/s10902-017-9863-0
• Scully, D., Kremer, J., Meade, M. M., Graham, R., & Dudgeon, K. (1998). Physical exercise and psychological well being: A critical review. British Journal of Sports Medicine, 32(2), 111–120. https://doi.org/10.1136/bjsm.32.2.111
• Sigvartsen, J., Gabrielsen, L. E., Abildsnes, E., Stea, T. H., Omfjord, C. S., & Rohde, G. (2016). Exploring the relationship between physical activity, life goals and health-related quality of life among high school students: A cross-sectional study. BMC Public Health, 16(1), 709. https://doi.org/10.1186/s12889-016-3407-0
• Sirgy, M. J., Uysal, M., & Kruger, S. (2017). Towards a benefits theory of leisure well-being. Applied Research in Quality of Life, 12(1), 205–228. https://doi.org/10.1007/s11482-016-9482-7
• Smith, K. (2014). Mental health: A world of depression. Nature, 515(7526), 180–181. https://doi.org/10.1038/515180a
• Snedden, T. R., Scerpella, J., Kliethermes, S. A., Norman, R. S., Blyholder, L., Sanfilippo, J., McGuine, T. A., & Heiderscheit, B. (2019). Sport and physical activity level impacts health-related quality of life among collegiate students. American Journal of Health Promotion, 33(5), 675–682. https://doi.org/10.1177/0890117118817715
• Stringaris, A. (2017). Editorial: What is depression? Journal of Child Psychology and Psychiatry, 58(12), 1287–1289. https://doi.org/10.1111/jcpp.12844
• Tennant, R., Hiller, L., Fishwick, R., Platt, S., Joseph, S., Weich, S., Parkinson, J., Secker, J., & Stewart-Brown, S. (2007). The Warwick-Edinburgh Mental Well-being Scale (WEMWBS): Development and UK validation. Health and Quality of Life Outcomes, 5(1), 63. https://doi.org/10.1186/1477-7525-5-63
• Türkçapar, M. H., & Sargın, A. E. (2012). Bilişsel davranışçı psikoterapiler: Tarihçe ve gelişim. Bilişsel Davranışçı Psikoterapi ve Araştırmalar Dergisi, 1(1), 7–14.
• VanKim, N. A., & Nelson, T. F. (2013). Vigorous physical activity, mental health, perceived stress, and socializing among college students. American Journal of Health Promotion, 28(1), 7–15. https://doi.org/10.4278/ajhp.111101-QUAN-395
• Veenhoven, R. (2012). Happiness: Also known as “life satisfaction” and “subjective well-being”. In K. C. Land, A. C. Michalos, & M. J. Sirgy (Eds.), Handbook of social indicators and quality of life research (pp. 63–77). Springer. https://doi.org/10.1007/978-94-007-2421-1_3
• Vina, J., Sanchis-Gomar, F., Martinez-Bello, V., & Gomez-Cabrera, M. C. (2012). Exercise acts as a drug; the pharmacological benefits of exercise. British Journal of Pharmacology, 167(1), 1–12. https://doi.org/10.1111/j.1476-5381.2012.01970.x
• Vogel, T., Brechat, P.-H., Leprêtre, P.-M., Kaltenbach, G., Berthel, M., & Lonsdorfer, J. (2009). Health benefits of physical activity in older patients: A review. International Journal of Clinical Practice, 63(2), 303–320. https://doi.org/10.1111/j.1742-1241.2008.01957.x
• Vos, T., Abajobir, A. A., Abate, K. H., Abbafati, C., Abbas, K. M., Abd-Allah, F., Abdulkader, R. S., Abdulle, A. M., Abebo, T. A., Abera, S. F., Aboyans, V., Abu-Raddad, L. J., Ackerman, I. N., Adamu, A. A., Adetokunboh, O., Afarideh, M., Afshin, A., Agarwal, S. K., Aggarwal, R., … Murray, C. J. L. (2017). Global, regional, and national incidence, prevalence, and years lived with disability for 328 diseases and injuries for 195 countries, 1990–2016: A systematic analysis for the Global Burden of Disease Study 2016. The Lancet, 390(10100), 1211–1259. https://doi.org/10.1016/S0140-6736(17)32154-2
• White, R. L., Babic, M. J., Parker, P. D., Lubans, D. R., Astell-Burt, T., & Lonsdale, C. (2017). Domain-specific physical activity and mental health: A meta-analysis. American Journal of Preventive Medicine, 52(5), 653–666. https://doi.org/10.1016/j.amepre.2016.12.008
• Wicker, P., & Frick, B. (2015). The relationship between intensity and duration of physical activity and subjective well-being. The European Journal of Public Health, 25(5), 868–872. https://doi.org/10.1093/eurpub/ckv131
• World Health Organization. (2012). Adolescent mental health: Mapping actions of nongovernmental organizations and other international development organizations. WHO. https://www.who.int/publications/i/item/adolescent-mental-health
• Yarnal, C. M., Chick, G., & Kerstetter, D. L. (2008). “I did not have time to play growing up… So this is my play time. It’s the best thing I have ever done for myself”: What is play to older women? Leisure Sciences, 30(3), 235–252. https://doi.org/10.1080/01490400802017456
• Zhang, Z., & Chen, W. (2019). A systematic review of the relationship between physical activity and happiness. Journal of Happiness Studies, 20(4), 1305–1322. https://doi.org/10.1007/s10902-018-9976-0