Movement for Mental Health: More Than Just Exercise

I'm going to be real with you. I live with Type 2 Bipolar, ADD, and Generalized Anxiety Disorder. It took me years (and a lot of trial and error) to find a combination of treatments that worked for me. But the BIGGEST help—the thing that consistently made me feel like myself—was movement.

Not just workouts. Any kind of movement.

 It’s what got me out of my busy, anxious mind and into the present moment. Moving my body helped me focus, calm down, and sometimes even just enjoy being alive.

And it turns out, there’s solid science behind why this works.

Why Exercise Helps the Brain

Exercise is the most researched type of movement for mental health. When you move your body—running, cycling, swimming, or even brisk walking—your brain responds:

• Around 20–30 minutes in, you get a burst of endorphins, the natural “feel-good” chemicals.

• Your brain also releases more serotonin and dopamine, which boost mood, focus, and motivation.

• At the same time, exercise lowers cortisol, the stress hormone that fuels anxiety.

Even small amounts help. The Anxiety & Depression Association of America notes that just five minutes of aerobic movement can start easing anxiety, while Harvard researchers have found that regular exercise can be as effective as antidepressant medication for some people. It certainly is a treatment I can't do without.

And here’s a fun fact: a Stanford study showed that walking can boost creativity by up to 60%. So if you’ve ever had a great idea mid-walk, now you know why. Hey- maybe I should start bringing a notebook and pen on my walks. 

Though we frequently think there has to be cardio or lifting weights in order for movement to be effective, I have good news for you: the mental health benefits of movement go way beyond traditional exercise.

Movement That Heals in Other Ways

Slow, Gentle Practices

Yoga, tai chi, and even simple stretching can do wonders. They calm the nervous system, slow your breathing, and help shift you out of that wired “fight-or-flight” mode into a steadier “rest-and-digest” state. Yoga can reduc both anxiety and depression symptoms—not because it burns calories, but because it helped people reconnect body and mind.

Walking with Intention

We often overlook the simplest option: a walk. A slow, mindful walk can clear mental clutter, lift your mood, and ease overthinking. And if you add nature into the mix—trees, fresh air, sunlight—the effects multiply. Nature walking has been shown to lower that awful cycle of negative thinking and reduce stress activity in the brain.

The Way We Hold Ourselves

Our posture and body language also affect our mental health. Standing tall with your shoulders back doesn’t just look confident - it creates confidence. Open, expansive body language can improve self-perception and even shift mood. Sometimes, the quickest way to change how we feel is simply to change how we’re standing.

Dancing It Out

There’s also the power of movement as expression. Dance/Movement Therapy, for example, helps people process emotions without needing words. Research shows it can ease depression, help trauma survivors, and improve body image. Put on music you love, let yourself move, and you’ll feel the difference. Movement can be joy, release, and self-understanding all rolled into one.

The Healing Touch

Movement is also about connection. Touch is one of the most important forms of physical interaction for mental health. From skin-to-skin contact with infants to a simple hug in adulthood, touch triggers the release of oxytocin—the bonding hormone that reduces anxiety and strengthens connection. For older adults, touch can help fight isolation and improve quality of life. It’s proof that we never stop needing safe, positive physical contact.

Learning from the Body

The truth is, our bodies hold knowledge that our minds don’t always access. Movement can show us where we carry stress (tight shoulders, clenched jaws), how we shrink ourselves, or how we open up to the world. By allowing ourselves to move, in whatever way we are drawn to, we create a channel for emotions that don’t always have words.

In that way, movement becomes more than just a way to “feel better.” It becomes a way to understand who we are.

An Invitation

If this resonates with you, I’d love to help you explore it further.

• Visit my developing website at TheStageCoach.Biz.

• Subscribe to my newsletter on my website or substack account for more insights and simple practices you can try anytime.

• Watch my videos for movement exercises that are short, accessible, and designed to lift your mood.

• Or reach out for a personal consultation, where I’ll walk you through movement practices tailored to your life and needs.

Movement changed my life. I believe it can change yours too.