Moving for Mental Health

Therapy, medication and mindfulness all play an important role in supporting mental wellbeing. But there’s another tool that we often forget – movement. Exercise isn’t just about building strength or losing weight; it can also lift our mood, reduce stress and help us feel more balanced day to day. Even gentle activity like walking, stretching or dancing in your lounge room can make a difference, and the science shows it really does support our mental health.

The Science Behind the Sweat

Exercise triggers a cascade of biological effects that can benefit mental health. When you move your body, your brain releases endorphins. You know the ones, those feel-good chemicals that act as natural painkillers and mood elevators. Movement can boost levels of serotonin and dopamine, chemicals that regulate mood, motivation and emotional well-being. And there’s more! Regular physical activity can reduce the stress hormone, cortisol. So, exercise may act like a natural antidepressant and anti-anxiety agent.

The Calming Connection

Feeling anxious or know someone who is? Sometimes the simplest step can help, so go for a walk. A gentle stroll, a yoga session or even just moving your body can create a sense of calm. If you enjoy more vigorous exercise like running, swimming or cycling, you’ll often find it helps release tension, lift your mood and improve sleep, all things anxiety can disrupt.

What’s more, the steady rhythm of movement, whether it’s the pace of a walk, the stride of a jog or the flow of yoga, can feel almost meditative. It’s a way to quiet racing thoughts and bring yourself back to the present moment.

Move Over Depression!

Depression can feel like a heavy fog, making even simple tasks feel overwhelming. But sometimes, the smallest step forward, like moving your body, can help shine a little light through the haze.

Research has shown that regular physical activity may be as effective as medication for mild to moderate depression. Exercise doesn’t just benefit the body, it can:

• boost self-esteem: “That felt good, I feel good.”
• create a sense of accomplishment: “I did it! I can try again tomorrow.”
• offer healthy distraction: noticing the birds, the breeze or a friendly dog along the way.

And while group classes or team sports can build connection and ease loneliness, you don’t have to start there. Even a gentle walk on your own can be a powerful first step.

Better Sleep, Sharper Focus

Mental health and sleep go hand in hand. When sleep suffers, anxiety and depression often worsen and when mental health is low, sleep can be disrupted. It’s a tough cycle that can leave you feeling stuck.

The good news? Exercise can help break that cycle. Moving your body helps regulate circadian rhythms, making it easier to fall asleep, stay asleep and wake up feeling refreshed. That extra rest strengthens your resilience and gives your mind space to recover.

And it doesn’t stop there. Better sleep plus regular movement means better brainpower, sharper memory, improved focus and clearer thinking. For anyone battling brain fog (and let’s be honest, who isn’t these days?), consistent exercise can truly be a game-changer.

Find what works

The beauty of exercise is its flexibility. You don’t need to run marathons or spend hours in the gym to feel the benefits. What matters most is consistency and enjoyment. Dancing, hiking, swimming, walking your dog or whatever keeps you moving is the best exercise for you.

Start small. Just 10 minutes a day can make a difference. Set goals that feel realistic, celebrate your progress, and most importantly, listen to your body. Over time, you’ll likely notice not only physical changes but also a brighter, more balanced state of mind.

Exercise isn’t a magic cure, but it’s a powerful piece of the mental health puzzle. Paired with therapy, good nutrition and mindfulness, movement can boost resilience and support overall wellbeing.

Sometimes the hardest part is simply beginning. So, take that first step, both literally and figuratively. Your mind and body will thank you.

References:

• Harvard Health Publishing. (2023). Regular physical activity can boost mood. Harvard Medical School. Retrieved from https://www.health.harvard.edu/mind-and-mood/regular-physical-activity-can-boost-mood
• Kvam, S., Kleppe, C. L., Nordhus, I. H., & Hovland, A. (2016). Exercise as a treatment for depression: A meta-analysis. Journal of Affective Disorders, 202, 67–86. https://doi.org/10.1016/j.jad.2016.03.063
• Kvam, L., et al. (2022). Comparative effectiveness of exercise and antidepressant medication in non-severe depression: A systematic review and network meta-analysis. British Journal of Sports Medicine, 56(23), 1375–1382. https://bjsm.bmj.com/content/56/23/1375