When we hear the term, “mental health,” perhaps what comes to mind first are words like therapy, depression, anxiety, self-care, boundaries, or healing from past trauma. Exercise is often not at the top of mind—but should it be? Exercise can be a topic that for many of us elicits feelings of shame, embarrassment, fear, or overwhelm. Maybe your doctor has said, “focus on diet and exercise,” or you’ve told yourself, “I’ll start exercising next week,” but it hasn’t quite happened. Maybe you just don’t know where to start. This blog is meant to inspire you to see the extraordinary medicine that is movement. I’ll explore the impact of movement on mental health, the kinds of exercise beneficial for various emotions, and how to take the first step.

How Movement Impacts Your Mental Health

Let’s begin by looking at the linked benefits between exercise and mental health.

Exercise offers neurochemical benefits, releasing serotonin, dopamine, and endorphins—neurotransmitters that boost mood. It also reduces cortisol and adrenaline, our stress hormones, helping us manage and reduce daily stress. Research by the American Psychological Association shows that movement can enhance neuroplasticity and cognitive function by promoting the growth of new neurons and boosting brain performance. And while it might seem counterintuitive, regular movement also improves sleep and increases energy. The stress relief and cognitive benefits support more restful sleep, leading to better energy levels during the day. Of course, physical health benefits like supporting heart health, managing blood sugar, increasing libido, and growing muscle are important—but the mental health impact alone can change how we experience life and manage stress.

Movement Prescriptions: Exercise for Specific Emotional States

Now that we’ve explored why movement is so impactful, let’s look at what I call movement prescriptions—specific exercises tailored to emotional states:

• Anxiety: Try walking (especially in nature), yoga, tai chi, or swimming. These repetitive, rhythmic movements help regulate the nervous system and calm racing thoughts.
• Depression: Brisk walking, running, cycling, or group fitness classes can help. These activities increase dopamine and serotonin and promote a sense of routine and goal setting.
• Anger or Frustration: Go for high-intensity workouts like HIIT, full-body circuit training, kickboxing, or strength training. These can help release pent-up energy and promote emotional processing.
• Overstimulation or Chronic Stress: Try pilates, barre, walking, or weight lifting with breathwork. These help activate the parasympathetic nervous system and support emotional regulation.

Where to Start If You’re Unsure or Intimidated

Maybe a certain workout stood out to you—or maybe you’re still thinking, “There’s no way I’m doing kickboxing!” I get it. I’ve been there too. Starting something new can feel intimidating, especially if you’ve labeled exercise as “hard.” But my encouragement? Start simple and wherever you can. Take a 15–30 minute walk a few times a week and notice how you feel. If the gym feels overwhelming, try an at-home Pilates video. Or grab some light weights at a local store and try squats and curls in your living room. The goal is not perfection or rigid discipline—the goal is joy, curiosity, and sustainability. Movement can help you tune into your body and identify what you need, not just as a coping strategy but as a regular check-in.

Movement as a Tool for Connection and Care

Some days, you may need gentle care: a slow walk, yoga, or simply rest. Other days, your emotions may need a stronger outlet: a run, a spin class, or heavy lifting.

Movement helps us listen to our bodies and care for them accordingly. It empowers us to do the “hard thing,” to show up for ourselves, and to grow from within.

The Mind-Body Connection: Bringing It All Together

Exercise can reduce stress, improve mood, and help us connect our emotional and physical selves. In therapy, we often explore the “mind-body connection,” and movement is a powerful way to support this outside the therapy room. Ask yourself: “What does my body need today?”

I hope that when you think about mental health, you begin to think about movement too.

Reach Out

Ready to Take the First Step? If you’re feeling overwhelmed by your emotions or unsure how to get started with movement, we’d love to support you. Whether you’re navigating emotional health or barriers to movement, reach out to us at Optimum Joy. Let’s find your version of thriving—whatever that may look like for you.