By Clifford Krauss, CSEP-CPT, Bachelor of Health and Physical Literacy
If you’ve ever felt the weight of stress, anxiety, or low mood and wondered whether exercise could make a difference, you’re not alone. In recent years, research has increasingly shown that exercise helps depression and anxiety as effectively—sometimes more so—than medication or therapy alone.
In this post, I’ll break down the latest research on how exercise improves mental health, explore the mechanisms behind it, and share practical ways to integrate movement into your routine or your clients’ programs. Whether you’re working with a trainer, training online, or just starting your fitness journey, you’ll see why movement can be one of the most powerful mental health tools you have.
Why Exercise Works as a Mental Health Tool
The Evidence So Far
Several large-scale reviews have confirmed that exercise significantly reduces symptoms of depression and anxiety.
A 2023 meta-analysis published in BMJ reviewed 218 randomized controlled trials involving over 14,000 participants and found that physical activity had moderate-to-large effects on reducing depression and anxiety—on par with or even exceeding the effects of medication and psychotherapy (BMJ, 2023).
Another review published by JAMA Network concluded that people who engaged in regular exercise experienced a 43% lower risk of developing depression compared to those who were inactive (JAMA Network, 2022).
This growing body of evidence supports what many coaches and therapists have seen firsthand: movement changes mood, and consistent movement sustains it.
What Happens in the Brain When You Move
Exercise impacts brain chemistry in powerful ways. Here’s how:
- Boosts neurotransmitters: Exercise increases serotonin, dopamine, and norepinephrine—chemicals that regulate mood and focus (Harvard Health).
- Reduces inflammation: Chronic inflammation is linked to depression. Regular physical activity helps reduce inflammatory markers in the body (NIH, 2021).
- Promotes neuroplasticity: Exercise increases brain-derived neurotrophic factor (BDNF), supporting neural growth and cognitive function.
- Improves stress regulation: It stabilizes the hypothalamic-pituitary-adrenal (HPA) axis, helping your body manage stress more efficiently.
These changes explain why many people report feeling calmer, more focused, and more optimistic even after a single workout.
How Much Exercise Is Enough to Help Depression and Anxiety?
The good news: you don’t need to train like an athlete to feel better.
Research suggests that 150 minutes of moderate aerobic activity per week—like brisk walking, cycling, or swimming—is enough to make a measurable difference in mood (Mayo Clinic).
If that sounds daunting, start smaller. Even 10 to 15 minutes of movement daily can improve mood and energy. Consistency matters more than intensity.
Try This Weekly Framework
- 2 strength training sessions: Focus on compound lifts (squats, deadlifts, presses) to build confidence and resilience.
- 2 cardio sessions: Brisk walks, cycling, or short runs—something that raises your heart rate.
- 1 mobility or yoga session: Helps calm the nervous system and improve recovery.
For busy individuals or those who prefer flexible routines, consider online fitness coaching to help you stay accountable and structured.
Why Strength Training Deserves Special Mention
While aerobic exercise has long been the go-to recommendation, strength training has shown equal, if not greater, benefits for mental health.
A meta-analysis published in JAMA Psychiatry found that people who participated in resistance training saw significant reductions in depressive symptoms—even without visible strength gains. This suggests that the act of challenging the body contributes to psychological resilience.
In my own coaching experience at NateFit Calgary, I’ve seen this firsthand. Clients who consistently lift—even twice per week—report better mood regulation, improved confidence, and less anxiety. The discipline of showing up, pushing through hard sets, and seeing progress carries over into every area of life.
The Mind-Body Connection: Why Consistency Beats Intensity
When it comes to how exercise helps depression and anxiety, the biggest factor isn’t how hard you train—it’s how often.
Building consistency creates structure, which can help regulate mood and sleep. That’s one reason I encourage clients to start small, then scale up. For example:
- Week 1: Walk for 15–20 minutes, three times per week.
- Week 2–3: Add one strength session.
- Week 4: Increase the walk to 30 minutes or add a yoga session.
By focusing on sustainable habits rather than perfection, you set yourself up for long-term success. For structured progression, check out our fitness programs designed to fit busy lifestyles.
A Case Example: Building Confidence Through Movement
One of my clients, Jarek, originally came to see me for a form check and a bit of a push. Within a few months, he discovered he loved lifting heavy—and I discovered that his discipline and consistency made him one of the most motivated people I’ve trained.
As he built strength and confidence, he also reported feeling calmer, less anxious, and more focused outside the gym. He wasn’t training for mental health per se—but the benefits showed up naturally.
That’s the power of regular training: when you move with intention, your mental state follows.
Key Takeaways: Using Exercise to Support Mental Health
- Start small and stay consistent. Even short sessions have measurable effects on mood.
- Mix strength, cardio, and flexibility. Each targets different aspects of stress and resilience.
- Track your progress. Note how your mood feels before and after sessions—this builds awareness.
- Don’t go it alone. Working with a coach or community boosts accountability and keeps you on track.
- Be patient. It often takes 4–6 weeks of consistent activity to notice sustained mental health improvements.
FAQs
Q1: Can exercise replace medication for depression?
Not necessarily. For mild to moderate depression, it can be as effective, but you should always consult a healthcare provider before making any medication changes.
Q2: What type of exercise is best for anxiety?
Yoga, mobility work, and steady-state cardio are great options for calming the nervous system.
Q3: How soon will I feel better after starting exercise?
Some people notice improvements after the first few sessions, while others see steady progress over 4–8 weeks.
Q4: What if I don’t enjoy exercise?
Start with something you can maintain—a walk, light resistance band work, or a short home session. Enjoyment improves adherence and results.
Q5: Can online coaching help me stay consistent?
Absolutely. Structured guidance and accountability through online coaching can help you build habits even when motivation dips.
Conclusion
Understanding how exercise helps depression and anxiety can change how you approach both physical and mental health. From boosting mood-regulating chemicals to building confidence through small wins, movement offers benefits that go far beyond the gym.
If you’re ready to take the next step, consider booking a session at NateFit Calgary or explore our fitness programsdesigned to help you build strength, resilience, and lasting mental health benefits through consistent movement.
Author Bio
Clifford Krauss, CSEP-CPT, Bachelor of Health and Physical Literacy
With 6 years of experience and a lifetime of sports and physical activity, my approach is a blend of real-world experience as an athlete and the most recent scientific knowledge available to create the best path for you to achieve your goals.
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