How Movement Helps the Mind

At Marko Physical Therapy, we talk a lot about movement and function, but we also know that mental health is deeply connected to physical health. Your brain and body do not operate in isolation. When one suffers, the other often feels it too.

A recent article by Erik Vance in The New York Times “How Exercise Fights Anxiety and Depression” explores the growing body of research showing that movement is a powerful tool for improving mental well-being. While medications and therapy are helpful and often essential, exercise is one tool that benefits nearly everyone and comes with very few downsides.

Here are some ways you can use physical activity to help manage stress, anxiety, and depression.

Why Movement Helps Your Mind

Exercise increases blood flow, reduces inflammation, and supports brain plasticity. It also helps the brain release important chemicals like serotonin, dopamine, and endorphins that improve mood. Regular movement has been shown to increase the size and function of the hippocampus, a part of the brain closely tied to mood and memory.

This means that even if your day feels heavy or your energy feels low, movement can actually rewire your brain over time to cope better with stress and regulate emotions more effectively.

Tangible Steps to Use Movement for Mental Health

1. Start with something simple and manageable

If you are feeling low on energy or motivation, start small. Even five minutes of movement can help. Here are easy ways to begin:

• Take a ten-minute walk outdoors, especially in green spaces if available

• Stretch while listening to calming music or a favorite podcast

• Practice deep breathing in a seated position and raise your arms slowly overhead with the inhale

The goal is consistency, not perfection.

2. Try meditative or mindful movement

Some forms of exercise are especially helpful for calming the nervous system. Yoga and tai chi have been shown to reduce anxiety by helping you focus your attention and slow your breathing. They promote body awareness and give your mind a break from racing thoughts.

We recommend:

• Seated or standing tai chi for coordination and balance

• Beginner yoga flows that focus on breathing with movement

• Gentle mobility routines you can do first thing in the morning or before bed

3. Build up intensity only if and when it feels good

High-intensity workouts may benefit some people over time, but for others they can be overstimulating at first. If you are just beginning, you may want to stick with moderate movement and build from there.

Once your body starts to feel stronger and your energy improves, try adding:

• Bodyweight circuits with rest breaks

• Interval walking with short bursts of brisk pace

• Light resistance training using bands or light weights

4. Use movement to improve sleep and reduce stress

Poor sleep can worsen anxiety and depression. Movement during the day helps regulate your sleep cycle and lowers stress hormones like cortisol.

You can support this by:

• Taking a short walk in the late afternoon

• Doing gentle stretches before bed to quiet your mind

• Practicing diaphragmatic breathing to calm your body

5. Find support and accountability

Starting something new is hard, especially when you are not feeling your best. That is why connection matters.

Try to:

• Schedule walks with a friend or family member

• Join a beginner exercise class

• Work with a physical therapist to guide and support your progress

You are more likely to keep moving if you have someone to move with.

Final Thoughts

Mental health is complex, and no one solution works for everyone. But exercise is one of the most widely supported tools for boosting mood, calming anxiety, and helping the brain heal from stress. You do not have to run a marathon or lift heavy weights. You just have to start moving in a way that feels good for your body and your mind.

This blog was inspired by the article “How Exercise Fights Anxiety and Depression” by Erik Vance, published in The New York Times on July 16, 2025.ell?” by Jancee Dunn, published in the New York Times on July 18, 2025.

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If you need help with an exercise program tailored to your needs, Marko Physical Therapy can help.

Make an appointment today with a physical therapist. We offer both in-person and telehealth appointments.

Learn More: markophysicaltherapy.com

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