Movement and Mood: Why Exercise Helps with Mental Health

We all know that exercise is good for our bodies, as it helps us stay strong and energized. Physical activity helps us strengthen our muscles and bones, improves our heart health, and can reduce the risk of certain illnesses. However, what is often overlooked is just how powerful movement can be for our mental health. Whether it’s a walk around the neighborhood, taking a bike ride, or dancing in your living room, physical activity has the potential to lift our mood, clear our minds, and help us cope with daily stresses. In this post, I’ll explore why movement is so beneficial for mental health and how even small changes in your routine can make a big difference in how you feel.

The Brain’s Chemicals

When you exercise, your brain releases endorphins, often referred to as “feel-good” hormones. These chemicals act as natural painkillers and mood enhancers, helping to reduce stress and create a sense of well-being (Harvard Medical School, 2020; Mayo Clinic Staff, 2023). Further, engaging in exercise can reduce the levels of adrenaline and cortisol, which are stress hormones in the body (Harvard Medical School, 2020). It has been found that engaging in exercise can cause lower rates of depression and anxiety. A theory for this occurrence is that dopamine and serotonin are released during activity, causing an improved mood (Dishman et al., 2020). Research has also found that thinking, memory, attention span, and perception are improved due to physical activity.

What Counts as Exercise?

Exercise can feel daunting. The word “exercise” makes many people think of going on a long run, lifting heavy weights, or spending hours at the gym. Physical activity can often feel like a chore on your to-do list. The good news is that physical activity can look different for everyone. If you enjoy running a few miles, have at it! But there are also ways to make this activity feel more manageable. The U.S. Department of Health and Human Services recommends at least 150 minutes (or 2.5 hours) of moderate aerobic activity or at least 75 minutes of more intense activity per week (Mayo Clinic Staff, 2023).

This could look like heading to the gym after work, but this could also be accomplished by sprinkling physical activity in throughout your day. I often choose to bike over driving somewhere, enjoy setting aside time in my evenings to walk around my neighborhood, and I’ve gotten into the practice of taking the stairs over the elevator. I’ve also found that when I go grocery shopping and intentionally park a bit farther away from the store entrance, I’m able to squeeze in a few extra steps. Another idea is to watch your favorite show while walking on the treadmill or doing floor exercises. The goal is to get your heart pumping. Each of these shorter periods of physical activity can add up throughout the week, and getting into these routines can decrease depression and anxiety symptoms. When it comes to exercising, the most important part is finding activities which you enjoy in order to create consistency in your life.