Movement & Mental Health:
Why Exercise Matters for Wellbeing
By Heidi Scott LPC
As a therapist, the ultimate goal is to empower individuals to become resilient and self-sufficient—so much so that ongoing therapy becomes unnecessary. In this spirit, unlocking the full potential of mental health means doing more than talking; it often requires addressing lifestyle choices like movement and nutrition. Building on insights from my post about nutrition, let’s dive into how physical activity can drive mental wellness—and how you can start reaping these benefits right away.
The Scientific Link Between Movement and Mental Health
Current research consistently shows that any type of physical activity, even small amounts, can significantly reduce symptoms of depression and anxiety. In fact, recent large-scale analyses reveal that exercise is at least as effective, and often more so, than therapy or medication for conditions like anxiety and depression. Notably, higher-intensity or shorter-duration routines tend to provide the strongest immediate impacts, but nearly all forms of movement result in meaningful mental health benefits.
How Does Exercise Boost Mood?
Movement acts as medicine for mental health, supporting brain function in numerous ways from reducing stress hormones to boosting mood-regulating chemicals like serotonin and BDNF. Regular aerobic activity prompts the growth of new brain cells and increases blood flow, fostering a sharper memory, better learning, and greater resilience to daily stress. Resistance training, especially when integrated with mindful practice or social interaction, further reduces anxiety and depression while improving emotional regulation.
Overcoming Barriers: Making Movement Achievable
Taking that first step can feel overwhelming, especially when energy or motivation is low. The key is to start small and build momentum. Research suggests that as little as ten minutes a day or one hour per week has measurable positive effects. Walking, whether at lunchtime, after dinner, or outdoors, is a great way to begin. Simple resistance exercises using your body weight (like push-ups or sit-ups) are also accessible and cost-free options.
Consistency is easier when movement occurs early in the day, before energy and motivation dip. Amplify mental health benefits by pairing exercise with social engagement. Join a local gym, try a group class, or invite a friend for a walk. Even a neighborly stroll can offer emotional support and accountability.
Practical Tips for Getting Started
Start with short, achievable goals, like a ten-minute daily walk.
Mix activities: combine aerobic movement, like walking or cycling, with resistance exercises.
Incorporate social movement—join a class, club, or walk with friends.
Remember, group fitness is helpful but not essential. Find what best fits your routine and budget.
Embracing movement is a concrete, sustainable way to take charge of mental health, build resilience, and ultimately achieve greater independence from therapy. Every small step counts, and with the right approach, exercise can be a transformative catalyst on the path to lasting wellbeing.
Whether you are new to movement or looking to optimize mental health, integrating even modest activity into your routine can have life-changing effects. Begin small, follow the tips above, and focus on consistency—not perfection.