When you think about exercise, you probably picture toned muscles, weight loss, or better physical health.  While those are all undoubtedly great benefits, the real magic of exercise is very often how it positively impacts our mental well-being.  

From lifting mood to reducing stress and calming those anxious thoughts, movement can be one of the most accessible tools to support your mental health; no matter your age, background, or fitness level.

This guide will walk you through how exercise can help with anxiety and depression, along with practical ways to get started, even if you’re a complete beginner.

Why exercise can support mental health

Exercise does far more than just burn calories. Regular physical activity can:

• Improve sleep quality
• Boost energy levels
• Sharpen memory and focus
• Lower stress levels
• Increase feelings of calm and positivity

The best part?  You don’t need to run marathons or spend hours in the gym to feel these benefits.  Even short bouts of movement can help to make a meaningful difference in how you feel day-to-day.

The relationship between exercise and depression

Exercise is often called a “natural antidepressant”.  Studies suggest that consistent activity can reduce symptoms of mild to moderate depression as effectively as certain medications, but without the side effects.  

For example, a Harvard study¹  found that running for just 15 minutes a day, or walking for an hour, can lower the risk of developing major depression by more than 25%[1].

Here’s why it works:

• Brain changes: Exercise can stimulate growth in the brain, reduce inflammation, and encourages healthier activity patterns that support mood regulation.
  
  
• Endorphin release: These “feel-good” chemicals can act as natural mood boosters.
  
  
• Distraction: Physical activity can shift your focus away from negative thought cycles.

The relationship between exercise and anxiety

Anxiety often present itself with racing thoughts, restlessness, and muscle tension.  Exercise can help to counteract these symptoms by:

• Releasing endorphins that ease worry and tension
• Reducing stress hormones in the body
• Encouraging mindfulness when you pay attention to your breath, body, or movement

To enhance the effect of exercise, try focusing on sensations as you move.  Pay mindful attention to things like the rhythm of your steps or the feeling of air against your skin.  This can quiet your mind and ground you in the present moment.

The relationship between exercise and stress

From a physical perspective, stress shows up through tight muscles, headaches, stomach issues, or even poor sleep.  Movement can break this cycle.  When you exercise, your muscles relax, your nervous system calms down, and your body releases tension. As your body starts to feel better, your mind often follows.

Other mental health benefits of exercise

Beyond the possibility of soothing anxiety and depression, exercise supports overall emotional balance by:

• Improving focus: Physical activity can sharpen concentration and memory.
  
  
• Boosting self-esteem: Achieving small fitness goals can build confidence.
  
  
• Enhancing sleep: Exercise can help to regulate your body clock and promote deeper rest.
  
  
• Building resilience: Moving regularly can make it easier to cope with life’s challenges without falling back on less-healthy habits.

How much exercise do you realistically need?

Rest assured, you don’t need hours of intense training!  It might look like:

• 30 minutes of moderate activity, 5 days a week.
  
  
• Breaking it up into shorter sessions (like three 10-minute walks) is perfectly fine.

Moderate means you’re breathing harder than usual but can still carry on a conversation.

Even a few minutes a day is better than nothing. The key is consistency over perfection.

How to overcome barriers to starting regular exercise

If you’re experiencing some form of anxiety or depression, getting started can feel overwhelming. Here are some beginner-friendly strategies:

• Start small: Try a 5-10 minute walk instead of aiming for a full workout.
  
  
• Pick activities you enjoy: Dancing, gardening, or biking all count.
  
  
• Be realistic: Schedule exercise when your energy is highest.
  
  
• Get social: Walk with a friend, join a class, or play with your kids.
  
  
• Reward yourself: Celebrate small wins with simple rewards like a relaxing bath or your favorite show.
• Walk the dog or take a stroll during lunch breaks.
  
  
• Use stairs instead of elevators.
  
  
• Dance around the living room to your favorite songs.
  
  
• Do outside work, gardening, or house cleaning at a brisk pace.
  
  
• Play active games with your children.

Easy, everyday ways to increase movement (without going to the gym)

• Walk the dog or take a stroll during lunch breaks.
  
  
• Use stairs instead of elevators.
  
  
• Dance around the living room to your favorite songs.
  
  
• Do outside work, gardening, or house cleaning at a brisk pace.
  
  
• Play active games with your children.

Conclusion

It sounds obvious, but it needs to be said:  Exercise isn’t about punishment, perfection, or chasing a certain body type. 

It’s about caring for your mind as much as your body.  Whether it’s a walk around the block, a bike ride, or dancing in your kitchen, every bit of movement helps.

If you’re struggling with anxiety or depression/low mood, think of exercise as a gentle but powerful ally.  Start where you are, move in ways that feel good, and let the benefits build over time.

[1] https://www.health.harvard.edu/mind-and-mood/more-evidence-that-exercise-can-boost-mood