Why Exercise Matters for Your Mental Health — Even When Motivation Is Low
As the first month of New Year’s resolutions wraps up, many of us are starting to feel the “resolution slump.” Exercise — one of the most common goals on people’s lists — can feel especially daunting right now. With long winter nights and less daylight, it’s completely normal for motivation to wane.
But what if the thing that feels hardest to start could also be one of the most powerful ways to lift your mood? Research consistently shows that physical activity has meaningful benefits for mental health — even when it’s light or moderate movement. You don't have to be a gym bro, long-distance runner or avid yogi to get the benefits of physical activity; so let's talk about what it could look like for you.
How Physical Activity Influences Your Brain and Emotions
Exercise supports your emotional wellness in several key ways:
🌟 Boosts Mood
When you move your body, your brain releases endorphins and neurotransmitters like serotonin and dopamine — chemicals that help reduce anxiety and and depression and support a more positive mood.
😴 Improves Sleep
Regular activity helps regulate your circadian rhythms, making it easier to fall asleep and stay asleep. Better sleep is closely tied to improved emotional balance and resilience.
🧠 Enhances Focus and Cognitive Function
Increased blood flow to the brain supports memory, attention, and executive functioning — so you can feel clearer and more present in your daily tasks.
💪 Builds Confidence and Self-Efficacy
Reaching even small movement goals — like a short walk or a few minutes of stretching — can increase your sense of accomplishment and self-esteem.
🧘♀️ Reduces Stress
Exercise naturally lowers levels of cortisol, the stress hormone, helping your nervous system relax and recover from chronic tension.
The ripple effects of movement extend beyond feel-good chemicals — they help regulate your nervous system and mood over time, making daily stressors easier to navigate.
Examples of Physical Activity and Their Mental Health Benefits
When we talk about “exercise,” it’s easy to picture intense workouts or gym routines — but movement comes in many forms. Different types of physical activity support mental health in different ways, and the best option is often the one that feels most accessible and sustainable for you.
Here are some common forms of movement and how they can positively impact emotional well-being:
🚶♀️ Walking
Walking is one of the most approachable and effective forms of physical activity for mental health.
Reduces symptoms of anxiety and depression
Encourages mindfulness and grounding, especially when done outdoors
Supports nervous system regulation and stress reduction Even short, consistent walks can create noticeable shifts in mood and energy.
🧘 Yoga and Stretching
Yoga combines movement with breathwork and mindfulness.
Helps regulate the nervous system
Reduces stress and muscle tension
Increases body awareness and emotional regulation This can be especially helpful for individuals experiencing anxiety, trauma, or chronic stress.
🏃♂️ Cardio Activities (Running, Cycling, Swimming)
Moderate cardiovascular exercise increases heart rate and blood flow to the brain.
Boosts endorphins and serotonin levels
Improves focus and cognitive function
Can provide a sense of emotional release These activities may be beneficial for people struggling with low mood or mental fatigue.
💪 Strength Training
Strength-based activities focus on resistance and muscle engagement.
Builds confidence and self-efficacy
Encourages goal-setting and a sense of accomplishment
Supports emotional resilience Seeing physical progress over time can positively impact self-esteem and motivation.
💃 Dance or Movement-Based Expression
Dance blends physical activity with creativity and self-expression.
Supports emotional processing
Encourages playfulness and joy
Helps reconnect the mind and body It can be a powerful outlet for emotions that are difficult to put into words.
🌿 Outdoor or Nature-Based Movement
Activities like hiking, gardening, or walking in green spaces offer additional mental health benefits.
Reduces stress and rumination
Improves mood and emotional clarity
Supports feelings of calm and connection Nature-based movement is often linked to decreased anxiety and improved overall well-being.
Finding What Works for You
There’s no “right” way to move your body. The most beneficial form of physical activity is one that feels safe, enjoyable, and sustainable for your lifestyle and mental health needs. Movement doesn’t need to be intense or time-consuming to be meaningful — consistency and compassion matter far more than intensity.
If you find that motivation, emotional barriers, or stress make movement difficult, therapy can help explore those challenges and support you in building habits that align with your mental and emotional well-being.
Movement + Therapy: A Supportive Combination
It’s important to acknowledge that exercise is not a substitute for therapy or clinical intervention when you’re struggling with depression, anxiety, or chronic stress. But it is a strong complement. Combining physical activity with therapeutic support can help you:
Exercise with intention and consistency
Set sustainable, customized goals
Process emotions that come up during your journey
Strengthen both mind and body in ways that support long-term well-being
At The Carlile Therapy Group, we emphasize a relational, somatically informed approach that explores how your mind and body interact — because real healing includes both.
You Don’t Have to Do It Alone
Starting a new exercise routine can feel overwhelming if you’re already dealing with low motivation, depression, anxiety, or stress. And that’s okay. What matters most is building movement habits that feel realistic and meaningful for you.
A therapist can help you:
Explore the emotional blocks around motivation
Set tailored movement goals
Walk with you through the ups and downs
Integrate exercise into a broader mental health plan
If you’re curious about how therapy and physical activity can work together to support your mental health, consider scheduling a session. We’d love to help you find the movement and momentum that fits your life and supports your emotional wellness.
Ready to talk with a therapist?
Consider scheduling a session with us at The Carlile Therapy Group so we can explore what “movement for your mind” can look like for you.
Contact us today to schedule a consultation with one of our compassionate, experienced therapists. We’d love to help you create a plan that supports your growth, healing, and everyday wellbeing.