You know movement makes you feel better—but what exactly is going on under the surface? When your thoughts are spinning and your energy’s nowhere to be found, how is exercise actually helping? And why does it matter?
This isn’t another “just go for a walk” lecture. We’re going to take a look at what’s actually going on inside your body—and why movement isn’t just a nice idea, but a tool that rewires your brain and helps you emotionally recover from stress, trauma, and daily life.
Maybe you’ve already noticed that movement changes your mood. Maybe you're just curious if it could help. Either way, you're here because you want the why—not just another list of recommendations.
So let’s get into it. The science behind movement as medicine is not only fascinating, it’s empowering. And it just might shift how you care for yourself going forward.
Why Movement Works as Medicine
So, why is movement such a powerful tool for mental health? Let’s take a closer look at what’s happening under the surface—on a biological and emotional level.
Did You Know? Exercise stimulates the release of BDNF—often called "brain fertilizer"—which promotes neuroplasticity, boosts memory, and enhances emotional resilience.
Let’s break down some key terms:
● Neurotransmitters are chemical messengers in your brain. When you move your body, it increases the release of serotonin (which stabilizes mood and sleep), dopamine (which supports motivation and attention), and endorphins (natural painkillers and mood lifters).
● Cortisol and adrenaline are stress hormones. They're useful in short bursts (like when you need to escape danger), but when they stay elevated due to chronic stress, they exhaust your body. Movement helps flush them out.
● BDNF (brain-derived neurotrophic factor) is a protein that promotes the growth of new neurons and strengthens connections between brain cells. It’s key for learning, memory, and mood regulation.
● The nervous system includes your brain, spinal cord, and all the nerves throughout your body. It has two main branches: the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest). Movement helps shift you out of fight-or-flight and into a calmer state.
In short, movement equips your body and brain to handle stress, improve focus, and regulate emotions—without needing a prescription.
How Movement Impacts the Brain and Nervous System
Neurochemical Benefits: Your Brain on Movement
● Serotonin increases, stabilizing your mood and sleep patterns.
● Dopamine rises, improving motivation, focus, and clarity.
● Endorphins release, providing natural relief and emotional lift.
● Cortisol decreases, easing physical stress symptoms.
Even a single session of aerobic exercise can boost executive functioning, memory, and attention (Ratey, 2008). Over time, movement strengthens brain regions like the prefrontal cortex (decision-making and impulse control) and hippocampus (learning and memory)—areas critical for emotional regulation (Erickson et al., 2011).
Nervous System Regulation: Completing the Stress Cycle
Stress activates your sympathetic nervous system—the part responsible for fight-or-flight. But many of us get stuck there, especially if we’re under chronic stress.
Fun Fact: Rhythmic movement like walking or cycling discharges stress hormones and activates your parasympathetic nervous system, which helps you rest, digest, and feel safe again. This is what Emily and Amelia Nagoski call "completing the stress cycle" in their book Burnout.
Trauma-Informed Lens: Restoring Body Trust
Trauma can make you feel disconnected from your body. You might feel numb, dissociated, or overwhelmed by physical sensations. But movement—especially when it’s gentle and predictable—can help restore that connection.
Practices like yoga, tai chi, or mindful walking build interoception, your ability to sense internal states (like hunger, pain, or your heartbeat). Improving interoception is crucial for emotional awareness and healing after trauma (van der Kolk, 2014; West et al., 2017).
Movement as an Emotional Processing Tool
We tend to think of emotions as mental experiences. But your body feels them too.
Anxiety tightens your chest. Anger clenches your jaw. Grief weighs you down. And when you don’t move through those sensations, they can stick around longer than you’d like.
Think of movement as a way to "digest" emotional energy. It doesn’t erase the feeling, but it helps move it through.
Movement metabolizes emotion:
● Anxiety: Walking or rhythmic motion grounds the nervous system.
● Anger: Boxing or sprinting releases intense energy.
● Grief: Yoga or dance helps sadness move through.
● Overwhelm: Stretching or rocking soothes overstimulation.
Even a few minutes of mindful movement can shift your emotional state and help you come back to yourself.
Real-World Strategies: How to Use Movement as Medicine
If you're feeling stuck because you're not sure how to start—or you think you need an elaborate workout plan to see any benefits—pause right there. You don’t need perfection. Try one of these real-life entry points:
Choose what feels good: Go for what feels good, not what looks impressive. Tune into your body—what would feel supportive today? A slow stretch? A walk around the block? A dance party in your kitchen?
Simplify the start: Start with one minute. Yes, really. One minute of stretching while the coffee brews. One minute of breathing with your arms overhead. Small shifts matter.
Match mood to motion: Feeling scattered? Try something repetitive like walking. Feeling angry? Get your heart rate up. Feeling low? Gentle yoga can help you reconnect.
Stack movement with habits: Walk while you catch up on a podcast. Stretch after brushing your teeth. Link it to something you already do.
Use your environment: If going outside is hard, do a few movements next to your bed. Sit and stand ten times from a chair. Movement doesn’t have to look a certain way.
Track your shifts: Keep a simple journal—what did you do, and how did you feel before and after? This builds awareness and motivation.
Recruit support: Invite a friend, or tell someone your plan. Accountability helps, and connection amplifies motivation.
Start with curiosity, not pressure: This isn’t about pushing yourself. It’s about exploring what helps you feel more like yourself.
Targeted Support: Movement for Specific Mental Health Diagnoses
|
Diagnosis |
Symptoms |
How Movement Helps |
Why |
Suggested Movement Types |
|
Depression |
Fatigue, low mood, brain fog |
Boosts serotonin and BDNF |
Serotonin regulates mood; BDNF enhances brain growth (Schuch et al., 2016) |
Walking, light jogging, dance, resistance training |
|
Anxiety |
Tension, restlessness, worry |
Increases GABA to calm the brain |
GABA reduces neural overactivity (Asmundson et al., 2013) |
Yoga, tai chi, swimming, cycling |
|
ADHD |
Inattention, impulsivity, mood swings |
Raises dopamine, sharpening focus |
Dopamine supports executive function (Gapin & Etnier, 2010) |
Martial arts, trampoline, sprints, HIIT workouts |
|
Autism Spectrum Disorder |
Sensory overload, anxiety, connection difficulty |
Stabilizes sensory input through rhythm |
Rhythm supports sensory regulation (Sowa & Meulenbroek, 2012) |
Repetitive movements, nature walks, dance, swimming |
|
Trauma / PTSD |
Hypervigilance, dissociation, numbness |
Enhances interoception and nervous system balance |
Movement reconnects body and mind (van der Kolk, 2014; West et al., 2017) |
Trauma-informed yoga, mindful walking, somatic practices |
How Much Is Enough?
You don’t have to spend hours at the gym. Research suggests that 30 minutes of moderate-intensity exercise, 3–5 times per week, can significantly reduce symptoms of anxiety and depression (American Psychological Association, 2011). But even 10-minute sessions can help. What matters most is showing up for yourself consistently.
What the Therapy World Already Knows
Therapists Have Been Onto This for Years.
And now, you can be too.
Therapists have known for decades what science now confirms: the body is a powerful tool for healing the mind.
|
Therapeutic Model |
How Movement Is Used |
Why It Works |
Research |
|
Somatic Experiencing |
Uses small movements to release trauma energy |
Discharges survival stress; restores regulation |
Brom et al., 2017 |
|
Dance/Movement Therapy |
Emotional expression through motion |
Accesses non-verbal trauma and strengthens self-awareness |
Koch et al., 2014 |
|
Trauma-Informed Yoga |
Blends mindful breath and motion with agency |
Rebuilds interoceptive safety |
van der Kolk, 2014 |
|
ACT (Acceptance & Commitment Therapy) |
Encourages values-based movement choices |
Boosts flexibility and values-aligned action |
Hayes et al., 2006 |
|
Behavioral Activation |
Prescribes physical activity to improve mood |
Increases positive reinforcement and daily momentum |
Mazzucchelli et al., 2009 |
Conclusion: Your Body Holds the Medicine
Your body isn’t broken.
It’s brilliant.
Every step, stretch, or sway is a step toward healing.
What if the relief you’re seeking isn’t out there—but already within you?
Movement doesn’t need to be perfect, punishing or overly complicated. It can be playful, gentle, expressive. It’s a way to be in conversation with your body and your emotions.
Let your body lead. It already knows the way.
Need support staying consistent with movement in a way that feels doable, not depleting? Almost Manic is a community focused on staying active in support of mental health. Join us as we come together to bridge the gap between fitness and mental resilience.
Auther: Chelsea Foster, LPC
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Sources
1. American Psychological Association. (2011). Exercise fuels the brain’s stress buffers.
2. Asmundson, G. J. G., et al. (2013). Let’s get physical: A review of the anxiolytic effects of exercise.
3. Brom, D., et al. (2017). Somatic experiencing for PTSD: A randomized outcome study.
4. Erickson, K. I., et al. (2011). Exercise increases size of hippocampus and improves memory.
5. Gapin, J. I., & Etnier, J. L. (2010). Physical activity and executive function in children with ADHD.
6. Hayes, S. C., et al. (2006). Acceptance and commitment therapy: Model, processes and outcomes.
7. Koch, S. C., et al. (2014). Effects of dance movement therapy on psychological outcomes.
8. Mazzucchelli, T. G., et al. (2009). Behavioral activation interventions for well-being.
9. Ratey, J. J. (2008). Spark: The Revolutionary New Science of Exercise and the Brain.
10. Schuch, F. B., et al. (2016). Neurobiological effects of exercise in major depressive disorder.
11. Sowa, M., & Meulenbroek, R. (2012). Effects of exercise on autism spectrum disorders: A meta-analysis.
12. van der Kolk, B. (2014). The Body Keeps the Score.
13. West, J., et al. (2017). Interoception and mental health: A roadmap.