Moving Toward Mental Wellness: The Powerful Impact of Exercise on Mental Health

By: Pam Guthrie-Fleming, MA, CCC

One of the most effective — and often overlooked — interventions for mental health lies not in a pill bottle or a book,  but in our own bodies. Exercise, in its many forms, has repeatedly been shown to reduce symptoms of depression, anxiety, and trauma-related disorders. And while this connection has long been acknowledged, recent research over the past five years has deepened our understanding of why and how movement supports mental well-being.

The Science is Clear: Exercise Improves Mental Health

A 2023 systematic review in the British Journal of Sports Medicine analyzed over 90 studies and found that physical activity was 1.5 times more effective than medications or cognitive behavioral therapy (CBT) in reducing symptoms of depression, anxiety, and psychological distress — especially in people with mild to moderate symptoms (Smith et al., 2023). This does not suggest that therapy or medication is unnecessary, but it affirms exercise as a powerful complementary strategy.

In fact, the study showed that even short periods of physical activity — such as walking or light cycling for 20–30 minutes — could deliver significant mood benefits.

What’s Happening in the Brain?

Recent neurobiological studies have helped demystify why exercise is so beneficial. Here are a few key mechanisms:

• Neurotransmitter Boost: Exercise increases the availability of serotonin, dopamine, and norepinephrine — the same chemicals often targeted by antidepressant medications (Kandola et al., 2020).
  
  

• Neuroplasticity and Brain Growth: Physical activity boosts levels of brain-derived neurotrophic factor (BDNF), a protein that supports the growth of new neurons and the repair of brain cells affected by stress and depression (Stillman et al., 2021).
  
  

• Regulation of Stress Response: Regular exercise decreases cortisol levels and helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, which is often overactive in individuals with chronic stress and trauma (Marin Bosch et al., 2022).
  
  

Exercise and Anxiety: Grounding Through Movement

Exercise provides a powerful sensory grounding effect for those living with anxiety disorders. Engaging the body in rhythmic movement — such as running, swimming, or dancing — interrupts ruminative thought patterns and allows the mind to recalibrate. A 2020 randomized control trial showed that aerobic exercise three times per week significantly reduced generalized anxiety symptoms in adults, independent of fitness level (Herring et al., 2020).

Trauma and Somatic Healing

Trauma often lives in the body as much as the mind. Movement therapies that involve intentional physical activity — including yoga, martial arts, and dance — are increasingly used in trauma treatment. These practices not only promote physiological regulation but also restore a sense of agency and control over one’s body.

A study published in Frontiers in Psychology in 2021 found that trauma-informed movement interventions helped improve emotional regulation and reduced PTSD symptoms in survivors of interpersonal violence (Van der Kolk et al., 2021).

Making Movement Accessible

Despite the evidence, not everyone finds it easy to start exercising — especially those struggling with depression or chronic fatigue. That’s why compassionate pacing is essential. Starting with gentle walks, stretching, or even chair yoga can build confidence and restore a sense of safety in the body.

Final Thoughts: Reclaiming Joy Through Movement

Exercise is not a cure-all. It won’t erase trauma, solve systemic problems, or replace therapy. But it is one of the most accessible, empowering tools we have to support emotional resilience. And in a world that often keeps us sedentary, stressed, and disconnected — moving our bodies can help us come home to ourselves.

Personally, I have gone through phases where I do not exercise and during these phases I have felt okay physically and mentally. However, when I return to exercise I feel better physically, emotionally, and my thinking improves. Consequently, I feel I am a better friend, mother, wife, therapist, and all-round better person. Believe me, I am not running marathons, but I enjoy walking and cycling.

As a counsellor, I help my clients set reasonable and achievable goals, overcome obstacles to these goals, and develop skills like self-acceptance and self-compassion.

If you would like to discuss the topics covered in this blog, book a consultation with me by calling 306-914-3136 or sending an email to claritastherapy123@gmail.com. I would love to talk to you!

References

• Smith, L., et al. (2023). Effectiveness of physical activity interventions for improving depression, anxiety, and distress: An overview of systematic reviews. British Journal of Sports Medicine, 57(5), 292–300. https://doi.org/10.1136/bjsports-2022-106195
  
  

• Kandola, A., et al. (2020). Physical activity and depression: Towards understanding the antidepressant mechanisms of physical activity. Neuroscience & Biobehavioral Reviews, 107, 525–539.
  
  

• Stillman, C. M., et al. (2021). Exercise, fitness, and the aging brain: A review of functional MRI studies. NeuroImage, 223, 117960.
  
  

• Marin Bosch, B., et al. (2022). Exercise and the stress response: A review of neurobiological mechanisms. Psychoneuroendocrinology, 139, 105687.
  
  

• Herring, M. P., et al. (2020). Effects of exercise training on anxiety in adults with generalized anxiety disorder. Journal of Affective Disorders, 266, 486–494.
  
  

• Van der Kolk, B. A., et al. (2021). Somatic regulation and resilience: Trauma-informed movement in mental health care. Frontiers in Psychology, 12, 642320.