If you’ve ever struggled with your mental health, chances are someone has told you, "You should try exercising; it’s good for your mental health!" You’ve probably heard it so many times that it starts to feel like a tired cliche, and understandably so. When you’re battling anxiety, depression, or stress, even the idea of getting up and moving can feel like climbing a mountain. This article isn’t here to convince you that exercise will magically fix everything, but rather to offer information, empathy, and actionable steps for those looking to use physical activity as a tool to support their mental well-being.
Why Exercise Helps: The Science
Research consistently shows that exercise has tangible benefits for mental health. Engaging in physical activity boosts the production of endorphins, which are natural mood elevators. A study published in The Lancet Psychiatry found that individuals who exercise regularly report better mental health than those who do not. The research, which surveyed 1.2 million people, indicated that all types of exercise were associated with fewer days of poor mental health【1,2】.
Moreover, exercise has been shown to increase levels of brain-derived neurotrophic factor (BDNF), a protein that supports neuron growth and function. This is particularly beneficial for those with depression, as BDNF can enhance cognitive function and mood regulation【1】.
However, knowing the science doesn’t always make it easier to get started. When you’re already feeling low, anxious, or overwhelmed, the thought of getting out for a jog or hitting the gym can seem impossible. So let’s explore some compassionate, realistic steps to overcome that hurdle.
Acknowledging the Challenge
First, it’s important to acknowledge that starting to exercise when you're struggling with mental health can be incredibly tough. The idea of pushing through fatigue, hopelessness, or anxiety may feel like the last thing you can handle. This isn’t a reflection of laziness or weakness—it’s a very real part of what makes mental health challenges so difficult. The physical and emotional symptoms of conditions like depression and anxiety often rob you of the energy and motivation to take action.
This is not about saying, "Just do it!" because we know that’s not always helpful. Instead, consider that exercise doesn’t have to be daunting, and it certainly doesn’t have to be perfect. Even small movements can make a difference. In fact, a study published in JAMA Psychiatry found that just 15 minutes of moderate activity a day can reduce the risk of depression. 【3】We’re here to offer options and actionable tips for those moments when you feel ready to try, without pressure.
Actionable Steps to Get Started
1. Start Small
You don’t need to jump into a full workout regimen. Start with something as simple as stretching for five minutes or taking a short walk around your home. Studies have shown that even low-intensity exercises, such as walking, can improve mood and decrease feelings of anxiety.
2. Set Tiny, Achievable Goals
If going to the gym feels too overwhelming, break your goal into the smallest possible steps. Instead of committing to a 30-minute workout, aim for 5-10 minutes. Build from there, and celebrate each small victory.
3. Do Something Enjoyable
Exercise doesn’t have to mean intense cardio or lifting weights. If you enjoy dancing, hiking, or swimming, start there. Enjoyment is key to making movement sustainable. Research has found that exercise adherence is higher when the activity is something people genuinely enjoy.
4. Incorporate Mindfulness
Combine mindfulness practices with movement. Yoga, for example, has been shown to reduce symptoms of depression and anxiety. A study in the journal Frontiers in Psychiatry highlighted that yoga’s combination of physical movement and mindfulness significantly benefits those with depression.
5. Involve Social Support
Sometimes it helps to have a friend or loved one join you. Exercising with someone can make the activity feel more enjoyable and less isolating. Even virtual exercise classes or online communities can offer the connection and motivation needed to get moving.
6. Focus on How You Feel, Not on Performance
It’s easy to get discouraged by focusing on fitness outcomes, but mental health benefits come from simply moving your body. A study published in the American Journal of Psychiatry confirmed that regular exercise, regardless of intensity, can reduce the risk of developing depression.
Compassion Over Perfection
Exercise isn’t a cure-all for mental health, and it certainly isn’t easy to start when you’re already struggling. But understanding that any movement is beneficial, and giving yourself permission to start small, is a powerful step toward better mental well-being. On days when it feels like too much, it’s okay to rest. And on days when you feel ready, even five minutes of movement can be a victory.
Remember, the goal isn’t to become a fitness enthusiast overnight but to use movement as one of many tools to support your mental health, at your own pace, in your own time.
Sources:
1. Schuch, F. B., et al. (2018). Physical activity and incident depression: A meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631-648.
2. Chekroud, S. R., et al. (2018). Association between physical exercise and mental health in 1.2 million individuals in the USA between 2011 and 2015: a cross-sectional study. The Lancet Psychiatry, 5(9), 739-746.
3. Choi, K. W., et al. (2019). Assessment of bidirectional relationships between physical activity and depression among adults: a 2-sample Mendelian randomization study. JAMA Psychiatry, 76(4), 399-408.
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