MOVEMENT FOR ANXIETY AND DEPRESSION.
Exercise can help manage Anxiety and Depression.
Using Movement to Manage Anxiety and Depression
Anxiety and depression are two of the most common mental health challenges faced by people worldwide. While professional support, therapy, and medication can play crucial roles in recovery, there is another powerful tool that often gets overlooked: movement. At JY Exercise Physiology, I help clients harness the benefits of physical activity to support their mental health, improve resilience, and feel more in control of their wellbeing.
How Movement Helps with Anxiety and Depression
When you're struggling with low mood, overwhelming worries, or a lack of motivation, exercise might feel like the last thing you want to do. But scientific studies consistently show that regular physical activity has significant mental health benefits. Here’s why:
1. Boosts Mood-Enhancing Brain Chemicals. Exercise stimulates the production of serotonin, dopamine, and endorphins. These natural chemicals help regulate mood, improve feelings of wellbeing, and reduce sensations of pain and stress.
2. Lowers Stress Hormones. Movement helps reduce cortisol and adrenaline levels, which can calm your body's stress response and reduce feelings of anxiety.
3. Improves Sleep. Better sleep is vital for managing both anxiety and depression. Physical activity promotes deeper, more restful sleep, helping your mind and body recover.
4. Builds Emotional Resilience. Regular exercise teaches persistence, goal-setting, and coping skills. These qualities can help you handle daily stresses and emotional challenges more effectively.
5. Provides a Healthy Distraction. Focusing on movement can take your mind off negative thoughts, worries, and internal chatter, offering a mental break.
6. Increases Self-Esteem. Achieving fitness goals, even small ones, builds confidence and a sense of achievement, important for combating feelings of worthlessness common in depression.
Best Types of Movement for Anxiety and Depression
You don’t need to run marathons to benefit. Many types of movement can help manage mental health, and the key is finding what feels good and sustainable for you.
Aerobic Exercise: Activities like walking, jogging, swimming, cycling, or dancing increase heart rate and oxygen intake, boosting endorphin levels and energy.
Strength Training: Lifting weights or doing resistance exercises can build both physical and mental strength, promoting a sense of empowerment.
Yoga and Pilates: Mind-body exercises focus on breathing, balance, and body awareness, helping to calm the nervous system and enhance mindfulness.
Stretching and Mobility Work: Gentle stretching promotes relaxation, releases tension stored in the muscles, and improves overall wellbeing.
Group Exercise or Team Sports: Social interaction is vital for mental health. Exercising with others can boost motivation, foster connection, and reduce feelings of isolation.
How Much Exercise is Needed ?
The Australian guidelines recommend aiming for:
At least 150 minutes of moderate-intensity aerobic activity per week
2 sessions of strength training weekly
However, any movement is better than none. Even 10-minute bouts of activity throughout the day can add up and improve mental wellbeing.
Consistency, not perfection, is what matters most.
Tips for Getting Started
If you’re new to exercise or finding it hard to get motivated because of anxiety or depression, here are a few tips:
Start small: Begin with 5–10 minutes of movement and build from there.
Choose enjoyable activities: Walking in nature, dancing to music, gentle yoga, it should feel good, not like a punishment.
Schedule it: Plan your exercise like any other appointment.
Be kind to yourself: Some days will be harder than others. Progress over perfection!
Work with a professional: An Exercise Physiologist can create a personalised, supportive plan that’s tailored to your needs and goals.
How JY Exercise Physiology Can Help
At JY Exercise Physiology, we understand that mental health challenges are deeply personal. MY approach is:
Compassionate and understanding
Tailored to your energy levels and preferences
Focused on building confidence, not just fitness
Supportive of your mental and physical health journey
We work closely with your GP, psychologist, or other health professionals if needed to provide coordinated care that supports every part of you.
Movement is Medicine
Exercise is not a cure-all, but it can be a powerful part of your mental health toolkit. Through consistent, supportive movement, you can reduce symptoms of anxiety and depression, improve your quality of life, and rediscover your strength and resilience.
Contact me today to start your journey.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now to discuss how I can facilitate your needs.
Feel free to explore our other blogs to learn more and gain additional insights.
Call +61 421 967 711
