The Mental Health Benefits of Exercise

How Movement Can Help Ease Anxiety

Anxiety affects millions of people every day. And while therapy, medication, and support systems all play important roles in recovery, there’s one tool that often gets overlooked: exercise.

If you’ve ever wondered, “Can exercise help with anxiety?”, the answer is: yes, it can. Regular physical activity is one of the most effective (and free!) ways to reduce stress, improve mood, and support mental health long-term.

What Does Anxiety Really Feel Like?

Anxiety isn’t always loud or dramatic. Sometimes it’s the background hum of dread you carry with you throughout the day. Sometimes it’s a racing heart, stomach cramps, or the sudden need to escape a completely normal situation like a shop queue or a classroom.

It’s important to understand that anxiety is a normal human response to stress; it becomes a problem when it kicks in even when there’s no real danger.

This is where movement and routine come in.

Why Exercise Helps with Anxiety

The science-backed link between physical activity and mental health.

When you move your body, especially through aerobic exercise (think walking, cycling, dancing, or swimming), your brain releases chemicals like endorphins and serotonin, natural mood boosters that help regulate emotions, reduce tension, and create a feeling of calm.

We’ve already explored the strong connection between physical and mental health in a previous blog. If you’d like to dive deeper into how movement impacts mood and well-being, you can read it here.

The research says:

A study by the Mental Health Foundation found that people who engaged in physical activity reported feeling calmer, awake, and content than during periods of inactivity. And the effect was even stronger for those who started out feeling low.

So no, exercise isn’t just about fitness or body image. It’s about taking back control when your mind feels chaotic.

Mental Health Benefits of Exercise (Beyond the Obvious)

We all know that exercise strengthens muscles and improves heart health. But here are some less obvious, anxiety-specific benefits:

1. Creates Routine & Reduces Overwhelm

Anxiety thrives in unpredictability. If your days feel unstructured or overwhelming, adding regular movement, even something as simple as a daily 10-minute walk, helps anchor your routine and bring back a sense of stability.

Group classes or team activities are even better if you struggle to stay motivated solo; you’re more likely to stick to it when others are counting on you.

2. Boosts Endorphins (Your Natural Anti-Anxiety Chemical)

Endorphins act like little cheerleaders in your brain. They lift your mood, reduce physical discomfort, and help you feel more capable. And the best part? You don’t have to run a marathon to get them flowing.

Even a short, low-impact workout can improve your mood in under 30 minutes.

3. Builds Self-Esteem & Confidence

When you feel stronger in your body, it often shows up in your mindset too. Small wins, like being able to hold a stretch longer or jog an extra minute, send powerful messages to your brain: “I’m capable.”

This growing sense of self-worth can help combat the self-doubt that often fuels anxiety.

4. Encourages Healthy Social Connection

Exercise doesn’t have to be a solo activity. Whether it’s a yoga class, dance group, or hiking with friends, movement is a brilliant way to build connection, which is vital for mental health.

Even just seeing familiar faces at a weekly class can ease feelings of isolation, especially during difficult periods.

How to Start an Exercise Routine When You’re Feeling Anxious

If you’re struggling with motivation (understandable when anxiety takes over), here are some realistic ways to get started:

1. Start small. A 10-minute walk is better than nothing. Build gradually.
   

2. Choose what feels good. Don’t force yourself to go to the gym if that stresses you out. Try stretching, cycling, or even dancing in your kitchen.
   

3. Plan. Look at your week and slot in realistic sessions. Keep it flexible.
   

4. Track your wins. Use a simple app, journal, or fitness tracker to mark progress — not for perfection, but to celebrate consistency. You can always try the Discovery Journal: It tracks peaks in anxiety and stress, including the tracking of exercise and sleep, in order to build a picture of your day-to-day and help you discover patterns!

Learn More

1. Get social. Invite a friend to join or try a beginner-friendly class. Moving with others builds accountability and makes it more fun.
   

2. Reward yourself. Treat yourself to something small after workouts, a hot bath, or your favourite podcast.

Final Thoughts

If your anxiety feels out of control, it’s okay to feel overwhelmed. You’re not failing, you’re human.

But adding just a little movement into your week can be the beginning of a shift. Exercise is one of the simplest, most accessible tools for supporting mental health, and it starts with one small step.

So take a deep breath, find what feels good, and permit yourself to start slow. You’re not just working on your body, you’re caring for your mind.

Want to know more about the Mind-Body connection? Read our latest blog:

The Link Between Physical and Mental Health