When you think about exercise, you might imagine intense workouts at the gym, but physical activity is so much more than that. Whether it’s cleaning the house, walking the dog, gardening, or dancing, any form of movement can profoundly impact your mental health. But how does exercise improve mental health? And how can it be especially helpful for women looking to reduce anxiety or depression? Let’s break it down.
Why Bother with Exercise?
Our bodies were designed to move, but the modern world requires less physical activity. We spend more time sitting at desks, using technology, and living comfortably with modern conveniences. While this makes life easier, it has also disconnected us from the exercise and mental health benefits we could receive from joyful movement. Our mental health is affected by this sedentary lifestyle.
One key reason to incorporate more physical movement into your daily life is endorphins—hormones released during pleasurable activities, including exercise, laughter, and even sex. These feel-good hormones act as natural anti-depressants, painkillers, and mood enhancers, making exercise essential to reducing anxiety and managing stress.
Studies have shown that simply contracting your muscles releases endorphins. Many of our clients at Her Time Therapy strive to regulate their moods and manage anxiety and depression naturally instead of taking prescription medication. Exercise, combined with talk therapy, is by far the best way to do this.
What Stands in the Way of Exercise?
If you hate exercise, don’t know how to do it correctly, or feel too out of shape to start, it can feel overwhelming and not worth trying. Perfectionism and body image issues often contribute to these feelings. At Her Time Therapy, we support many “type A” women who report feeling embarrassed or even frozen at the thought of exercise, especially if it requires stepping into the gym or yoga studio with all those mirrors. Clients come to us feeling incapable of doing something unless they can do it perfectly and look perfect while doing it.
In these instances, reframing unhelpful beliefs and using positive self-talk is essential. Remind yourself that no one has a perfect body, and yours deserves joyful, healthy movement just as much as anyone else’s. Even starting with just 10 minutes of exercise can deliver the mental health benefits of exercise—you don’t have to be perfect to get started; you just need to start.
If you struggle to overcome negative self-talk, body dysphoria or even feel unsure about engaging in exercise safely while in recovery from an eating disorder, it can be incredibly supportive to work with a therapist while you add exercise and joyful movement into your life.
How Does Exercise Improve Mental Health?
Exercise improves physical fitness and helps the body and mind work as a cohesive unit. Whether it's running, yoga, or even stretching, exercise encourages mindfulness by bringing you into the present moment. This flow state lets you fully experience your body and mind, promoting emotional regulation and stress relief.
Another very important way that exercise helps improve your mental health is by helping you to build mental and emotional resilience. So much about life is hard - break ups, job transitions, financial stressors, etc. You know what else is hard? Holding a plank for one minute. Running a mile without stopping. Staying in a yoga flow when the room is heated to 100 degrees.
Each time you exercise, you do something hard, which delays returning to a relaxed state. Pushing yourself to hold a plank for just 5 seconds longer than you did last time builds mental and emotional resilience, which builds confidence and trust in yourself and helps you manage all the difficult things life throws at you.
Improving your physical fitness is like remodeling your home. Adding small changes, like a daily walk or some light stretching, can help you experience the long-term exercise and mental health benefits you aim for.
How to Reduce Anxiety and Depression with Movement
The brain’s frontal lobe is responsible for planning and problem-solving, but when it's overactive, it can lead to excessive worry, anxiety, and depression. Movement is one of the most accessible ways to quiet this mental noise. How to reduce anxiety? By stepping out of your head and into your body through movement and deep breathing, you shift your focus away from mental chatter and relieve symptoms of anxiety.
Depression can feel like an anchor holding you down. It tells you that getting out of bed is impossible and that going out of the house to meet up with friends isn't worth the effort. The fatigue that partners with depression makes exercise the furthest thing from your mind. Yet, sometimes, the best intervention we have to help manage depression is opposite action - that is, doing exactly the opposite of what depression is telling you to do. Next time you feel like you can't get out of bed, the goal should be to take yourself outside and go for a walk. If that feels impossible, start with baby steps. Putting your feet on the ground or standing next to your bed is a great start!
Small Movements, Big Benefits: Exercise and Mental Health Benefits
Incorporating more movement into your day doesn’t have to mean a strict workout routine. Start small—park farther away from the store, take a quick stretch break during work, or dance in the kitchen while cooking dinner. These simple actions can add up over time, providing a much-needed boost to your mental health.
We also encourage you to try multiple different forms of exercise until you find one that is fun. Yes, exercise can be fun! Some people get the “runners high” and love starting their day with a jog. Others find the energy in a rhythm cycling class to be as fun as going to a nightclub on Saturday night. Maybe you are the type that feels most confident and grounded after a hot yoga class. You’ll never know until you give yourself the gift of time to explore multiple methods of movement and find the one that feels good to add to your routine.
If it's hard to do this alone, hiring a certified personal trainer or scheduling an exercise class once a week with a friend has the double benefit of exercise and quality time with someone you feel supported by.
Establish a Healthy Exercise Routine with Therapy
Exercise and movement are powerful tools for managing anxiety and depression. By taking small steps to move more, you can start to feel more comfortable in your body and improve your emotional well-being. Remember, it’s not about perfection—it’s about finding joyful ways to incorporate movement into your daily routine.
For personalized support and strategies tailored to your unique journey, consider contacting Her Time Therapy, PLLC. We are a group of women serving women and are here to empower you and help you find balance through compassionate counseling and holistic approaches to mental health care.
Call/Text (720) 255-1667 | info@hertimetherapy.com | www.hertimetherapy.com
Shannon Duffy, MA, LPCC is a Licensed Professional Counseling Candidate at Her Time Therapy, PLLC, a group therapy practice specializing in teletherapy for women. She also works with those feeling disconnected in relationships and who may be struggling with anxiety, trauma, or transitions related to career, illness, or grief. Shannon believes that all humans are resilient and that negative situations can be catalysts for change, growth, and self-improvement.
About the Editor
Meagan Clark, MA LPC NCC BC-TMH is a Licensed Professional Counselor and the Founder and Clinical Director of Her Time Therapy, PLLC, a group therapy practice specializing in teletherapy for women. As a psychotherapist, Meagan specializes in working with female-identifying teens and adults who suffer from trauma, relationship issues, anxiety, and grief. Meagan believes in the empowering nature of integrative and feminist therapy to give women the knowledge and tools they need to navigate gender-based oppression, increase resiliency, and empower themselves to create a life they love.
*Disclaimer: This blog does not provide medical advice and the information contained herein is for informational purposes only. This blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a licensed health provider before undertaking a new treatment or health care regimen.
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