Moving Toward Mental Health: The Science, Strategy, and Soul of Exercise
“Movement is a medicine for creating change in a person's physical, emotional, and mental states.” — Carol Welch
More Than Movement
Exercise is often presented as a tool for weight loss or physical fitness. But in reality, it is much more than that. Movement is not just about physical appearance. It is a biologically and psychologically transformative process that supports the entire mind-body system. As the global mental health crisis deepens, researchers and clinicians are revisiting one of the most accessible yet underestimated interventions—regular physical activity.
This blog explores the growing body of science behind exercise and mental health. We will look at how exercise works on the brain and body, how it compares to medications, what types are most effective for specific conditions, and how you can begin and sustain a movement practice that nourishes your mental well-being.
The Science Behind the Sweat: How Exercise Impacts the Brain
Neurobiological Mechanisms
Exercise triggers a powerful set of changes in the brain. These include:
Increased production of serotonin, dopamine, norepinephrine, and endorphins, all of which help regulate mood and support stress resilience (Dishman et al., 2006)
Growth of new neurons, particularly in the hippocampus, which plays a key role in emotional regulation and memory (Erickson et al., 2011)
Boosted levels of brain-derived neurotrophic factor (BDNF), which supports neuroplasticity and cognitive function (Knaepen et al., 2010)
Reduction in systemic inflammation, now recognized as a contributor to both depression and anxiety (Eyre et al., 2013)
Regulation of the hypothalamic-pituitary-adrenal (HPA) axis, helping the body respond to stress in a more adaptive way over time (Stranahan et al., 2008)
Psychological Benefits
Exercise also brings about profound psychological shifts. It can:
Enhance a person’s sense of control and self-efficacy
Provide opportunities for social connection, especially in group settings
Offer moments of mindfulness and presence, especially through rhythmic or meditative movements like yoga or walking
Interrupt cycles of rumination and negative thought
Introduce structure and a sense of accomplishment into the day
Together, these changes create a fertile environment for emotional healing and mental clarity.
Exercise Compared to Medications
While antidepressants and anti-anxiety medications are important tools, the role of exercise in mental health care is often underappreciated. A 2023 umbrella review in the British Journal of Sports Medicine found that physical activity was highly effective for reducing symptoms of depression, anxiety, and psychological distress across a wide range of populations (Gordon et al., 2023). In fact, exercise showed a median effect size significantly greater than antidepressants or psychotherapy for depression.
Antidepressants often take several weeks to work and may carry side effects like gastrointestinal distress, emotional blunting, or sexual dysfunction (Cuijpers et al., 2020). Exercise, on the other hand, can improve mood within a single session and comes with side effects that are almost entirely beneficial, such as improved cardiovascular health, better sleep, and enhanced cognitive functioning.
Perhaps most compelling, longitudinal studies show that exercise is not only a treatment for depression, it can also prevent it. Physical activity may reduce the risk of developing depression by up to 26 percent (Schuch et al., 2018).
Mental Health Conditions That Benefit from Exercise
Depression
Both aerobic and resistance exercises have been shown to significantly reduce depressive symptoms. Walking, jogging, cycling, and strength training are all effective. Research suggests a minimum of 30 minutes of moderate activity, at least three times per week, is sufficient to see improvements within a few weeks (Cooney et al., 2013; Stanton & Reaburn, 2014).
Anxiety Disorders
Moderate-intensity aerobic activity helps reduce general anxiety. High-intensity interval training (HIIT) has shown benefit in more specific disorders like panic disorder and social anxiety. The key is consistency. Even low-to-moderate intensity movement can significantly ease symptoms when performed regularly (Stonerock et al., 2015).
Attention-Deficit/Hyperactivity Disorder (ADHD)
Exercise improves executive functioning, attention span, and impulse control. Some studies suggest acute bouts of aerobic exercise can enhance focus to a degree comparable with stimulant medications like methylphenidate (Pontifex et al., 2013).
Post-Traumatic Stress Disorder (PTSD)
Structured programs that combine aerobic and resistance exercises reduce symptoms of hyperarousal, depression, and emotional numbing. Movement may also support trauma processing by helping the body complete incomplete defensive responses and regulate the nervous system (Whitworth & Ciccolo, 2016).
Schizophrenia
People living with schizophrenia benefit from exercise in multiple ways. Regular movement can reduce negative symptoms, improve mood, and enhance cognitive performance. Group-based programs are particularly useful for promoting motivation and engagement (Firth et al., 2015).
Which Exercises Work Best?
Although any movement is better than none, certain types of exercise stand out for their strong evidence base and accessibility:
Walking: One of the most researched and widely accessible forms of exercise. Walking regularly can lift mood, reduce stress, and improve sleep.
Running: Provides a powerful boost to mood-regulating neurotransmitters and may help reduce symptoms of major depressive disorder.
Strength Training: Enhances self-esteem and reduces symptoms of depression and anxiety. Also contributes to metabolic health and longevity.
Yoga: Combines movement, breathwork, and mindfulness, which makes it ideal for stress, anxiety, and trauma.
Tai Chi and Qigong: Gentle, flowing movements paired with deep breathing support nervous system regulation and emotional balance.
HIIT (High-Intensity Interval Training): Effective in short durations and helpful for mood, cognitive function, and metabolic resilience.
The best exercise for mental health is one that you enjoy, can access consistently, and that aligns with your current physical abilities.
How Much Is Enough? General Guidelines
The World Health Organization and U.S. Department of Health and Human Services recommend:
At least 150 to 300 minutes of moderate-intensity aerobic activity per week (for example, brisk walking)
Or 75 to 150 minutes of vigorous-intensity activity (like running or intense cycling)
Plus at least two days of muscle-strengthening activity
Even a single session of physical activity can elevate mood and reduce acute symptoms of anxiety or stress. In other words, it does not take much to start feeling better.
From Intention to Habit: Making Movement Stick
Start Small
Avoid the “all-or-nothing” mindset. Instead of committing to five gym sessions per week, begin with two 10-minute walks. Focus on what feels doable, not ideal.
Anchor the Habit
Attach your new activity to an existing routine. For example, take a short walk after lunch or stretch while your coffee brews.
Track Your Progress
Use a journal, app, or simple calendar. Visualizing your effort helps build motivation and reinforces consistency.
Make It Enjoyable
Choose activities you like, whether it’s dancing, hiking, swimming, or martial arts. The goal is not punishment—it’s pleasure, presence, and play.
Find Community
Movement is easier to maintain when it is shared. Join a local walking group, a class at a studio, or an online accountability circle.
Be Gentle with Setbacks
Missed a workout? That is not failure. It is just part of the rhythm of being human. Begin again. Every step forward counts.
Beyond the Physical: The Deeper Medicine of Movement
Movement is more than exercise. It is one of the oldest forms of human expression and healing. Before there were clinics and medications, there were rituals of dance, communal walking, and ceremonial movement. These practices connected people to their bodies, to each other, and to something greater than themselves.
In many ways, moving the body is a way of returning to the Self. It is a reconnection with rhythm, vitality, and presence. When done with intention and care, movement becomes more than a health habit. It becomes a spiritual practice—a doorway into wholeness.
Final Thoughts
Exercise is not a cure-all, but it is one of the most potent and empowering tools for mental health. Whether used alongside therapy and medication or as a primary intervention, physical activity can bring measurable improvements in mood, cognition, and emotional resilience.
If you are struggling, you do not need to overhaul your life to begin healing. Just move. A walk around the block. A few stretches before bed. One gentle inhale. One step forward. It all counts. And it all adds up.
References
Cooney, G. M., Dwan, K., Greig, C. A., Lawlor, D. A., Rimer, J., Waugh, F. R., ... & Mead, G. E. (2013). Exercise for depression. Cochrane Database of Systematic Reviews, (9). https://doi.org/10.1002/14651858.CD004366.pub6
Cuijpers, P., Karyotaki, E., Weitz, E., Andersson, G., Hollon, S. D., van Straten, A., & Ebert, D. D. (2020). The effects of psychotherapies for major depression in adults on remission, recovery and improvement: A meta-analysis. Journal of Affective Disorders, 277, 486–497. https://doi.org/10.1016/j.jad.2020.08.057
Dishman, R. K., et al. (2006). Neurobiology of exercise. Obesity, 14(3), 345-356.
Erickson, K. I., et al. (2011). Exercise training increases size of hippocampus and improves memory. PNAS, 108(7), 3017–3022. https://doi.org/10.1073/pnas.1015950108
Eyre, H. A., et al. (2013). Treating depression and depression-like behavior with physical activity: an immune perspective. Frontiers in Psychiatry, 4, 3. https://doi.org/10.3389/fpsyt.2013.00003
Firth, J., et al. (2015). A systematic review and meta-analysis of exercise interventions in schizophrenia patients. Psychological Medicine, 45(7), 1343–1361. https://doi.org/10.1017/S0033291714003110
Gordon, B. R., et al. (2023). Association of efficacy of physical activity interventions with severity of depression and other characteristics. British Journal of Sports Medicine, 57(14), 893–903. https://doi.org/10.1136/bjsports-2022-106195
Knaepen, K., et al. (2010). Neuroplasticity—Exercise-induced response of peripheral brain-derived neurotrophic factor. Sports Medicine, 40(9), 765–801.
Pontifex, M. B., et al. (2013). Exercise improves behavioral, neurocognitive, and scholastic performance in children with ADHD. Journal of Pediatrics, 162(3), 543–551.
Schuch, F. B., et al. (2018). Physical activity and incident depression: a meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631–648. https://doi.org/10.1176/appi.ajp.2018.17111194
Stanton, R., & Reaburn, P. (2014). Exercise and the treatment of depression: a review of the exercise program variables. Journal of Science and Medicine in Sport, 17(2), 177–182.
Stonerock, G. L., et al. (2015). Exercise as treatment for anxiety: systematic review and analysis. Annals of Behavioral Medicine, 49(4), 542–556.
Stranahan, A. M., et al. (2008). Social isolation delays the positive effects of running on adult neurogenesis. Nature Neuroscience, 9(4), 526–533.
Whitworth, J. W., & Ciccolo, J. T. (2016). Exercise and post-traumatic stress disorder in military veterans: a systematic review. Military Medicine, 181(9), 953–960.
