We’ve all heard that exercise is good for our physical health, but did you know it can be just as powerful for your mental health, too? Now if you’re like me and have a love/hate (but most of the time hate) relationship with exercise, let’s rephrase this to just “movement.” The goal is just to move our bodies in whatever way feels comfortable and enjoyable for us! You don’t have to be an athlete or spend hours in the gym to feel the benefits. Whether it’s stretching, walking, dancing in your kitchen, or lifting weights, physical movement can be a real game-changer for your mind and mood. Many different types of movement can support your mental health journey and incorporating even small amounts of activity into your day can make a big difference.
Stretching is probably the most overlooked form of movement when it comes to mental health. But think about it—how do you feel after a big yawn and a long stretch? Calmer? More present? Stretching can help release physical tension that builds up from stress or anxiety. It’s a moment to breathe, slow down, and reconnect with your body. Regular stretching can also help improve sleep, reduce muscle tension, and give you a moment of mindfulness. You don’t need a yoga mat or a fancy routine, just reaching for the ceiling and touching your toes for a few minutes a day can give your nervous system a much-needed break. If you’re already in therapy, try stretching after a hard or heavy session to release some of that emotion from your body and see how it feels.
Even though it’s starting to get brutally hot, walking is another great movement for your mental health. Walking might seem basic but it’s a powerful way to get your blood flowing, help regulate your breathing, and give your brain a break from whatever’s weighing it down. A brisk walk around the block or through a nearby park can improve your mood and even reduce symptoms of depression and anxiety. Bonus points if you walk in nature. Studies show that being in green spaces—what some call “green therapy” or “ecotherapy”—can boost feelings of calm and connection. No need to hit a hiking trail every day, though. Even a walk around your neighborhood while listening to your favorite music or podcast counts. Double bonus points if you walk with friends! Socializing makes it more fun and helps boost your mood and fill your cup!
If you have absolutely no interest in running I hear you, I don’t blame you, and you can skip this section-But if you are a runner I’m sure you know how incredibly cathartic running can be. It’s known to trigger the release of endorphins, those feel-good chemicals that can create what’s often called a “runner’s high.” Running can also give you a sense of accomplishment, structure, and progress, all things that can be especially helpful when you’re feeling low or stuck. Plus, it’s a great way to work through emotions. Many runners say that it helps them “run out” their stress or process difficult thoughts. Having an amazing running playlist adds to the experience, or if you’re one of those crazy people who can talk and run at the same time then try running with a friend or joining a run club!
Another way to connect with others through movement are group fitness classes. Whether it’s spin, yoga, Pilates, kickboxing, or dance cardio, working out in a group setting offers community and can be incredibly motivating and help reduce feelings of isolation. There’s something really comforting about sweating it out next to others, even if you never exchange words. It’s a shared experience that reminds you you’re not alone, and that can go a long way for your mental wellness. Also, classes tend to be structured, so you don’t have to think about what to do next. Just show up, follow along, and let the instructor guide you through it. That mental break from decision-making is a gift in itself.
One of my personal favorites is weightlifting! Lifting helps build confidence, resilience, and discipline. There’s something incredibly empowering about watching yourself get stronger, physically and mentally. Especially with the growing trend of more women being in the gym, female weightlifting has begun to feel like a community. It can also be a powerful outlet for stress and frustration. That rep-by-rep focus can be grounding, and the routine can help bring a sense of stability, especially during emotionally chaotic times. I find that lifting forces you to be present and in tune with your body, helping me practice mindfulness.
Sometimes, the best way to move your body is to let go completely! Nashville is such a great place to go dancing! You can try line dancing, go to a concert, hit up a dance floor, take a class at a studio, dance at a party, or just alone! Whatever movement it is, it is pure emotional release. It taps into joy, silliness, self-expression, and creativity, and it doesn’t have to be structured or “good.” Dance has been shown to decrease symptoms of depression and anxiety, and boost overall feelings of happiness. Plus, it’s fun and fun is something we all need more of, especially when navigating mental health challenges.
If you’ve read all of this, it just feels like too much, and you don’t feel like moving, that’s completely okay too. When you’re feeling overwhelmed, depressed, or anxious, getting started can feel impossible. Start small. Stretch in bed. Walk for five minutes. Dance to one song. Give yourself permission to move in a way that feels good, not punishing. The goal isn’t perfection, it’s connection. Connecting with your body, your breath, and the present moment. Movement doesn’t have to look a certain way to count. If it gets you out of your head and into your body, that’s a win. There’s no one-size-fits-all approach to movement and mental health. What works for one person may not work for another, and that’s totally fine. The key is to find something you enjoy and can stick with, something that feels more like a gift to yourself than another item on your to-do list. So whether you’re dancing, walking, lifting, or stretching, just know that every little bit of movement is a step toward better mental health. Your mind and body are deeply connected—when you care for one, you support the other.