Exercise? I Thought You Said Extra Fries: Reframing Movement as Mental Health, Not Misery.
Let’s be real for a second. The idea of lacing up your sneakers for a morning jog can feel like a cruel joke, especially when just existing can be exhausting. Maybe you’re a teen dragging yourself through high school chaos, or an adult juggling jobs, bills, babies, or burnout (or all of the above). Either way, the word “exercise” can sometimes feel more like a threat than an invitation. So, if you're someone who has ever groaned at a yoga mat, cursed the treadmill gods, or used your bike as a very expensive clothes rack, you are so not alone. I am right there with you! Despite knowing all the science, I’ve had seasons where just walking to the fridge felt like a marathon.
In our fast-paced world, it’s easy to overlook the importance of physical activity. We may focus on how it helps us stay in shape or maintain a healthy weight, but physical activity offers much more than just physical benefits. Physical activity in any form, any intensity, and for any body, is one of the most powerful tools we have to boost our mental health. This isn’t about six-packs or bikini bodies. This is about our brains, our moods, our energy, and our peace.
Movement Is Medicine (And Science Says So)
Let’s bring in the nerdy stuff for a sec. Numerous studies have consistently highlighted the positive relationship between physical activity and mental health. Physical activity gives your body a way to let go of the tension, sadness, or frustration you might not have words for. Sometimes sweating it out is actually sobbing it out, and that’s healing too.
A meta-analysis published in JAMA Psychiatry in 2022 looked at over 97 studies and concluded that even small amounts of physical activity (like 10-15 minutes a day) significantly reduce symptoms of depression (Kandola et al., 2022). That’s literally less time than one episode of F.R.I.E.N.D.S.
You may be asking yourself, why? Well, when we move, our bodies release feel-good chemicals like endorphins, dopamine, and serotonin. Movement also reduces stress hormones like cortisol. That chemical cocktail? It's like a natural mood smoothie for your brain!
With that being said, exercise can also increase self-efficacy, which is the internal belief that we can handle anything life throws our way. And if you’ve ever made it to the end of a workout you didn’t think you could finish, you’ve felt this power. Holy freakin’ confidence.
But it doesn’t stop there. Physical activity stimulates the growth of new brain cells, particularly in the hippocampus, which is the area of the brain associated with memory and emotional regulation. It also enhances neuroplasticity, which is our brain's ability to adapt and change. Translation? Basically movement helps your brain stay flexible, sharp, and more resilient to stress (Sharma et al., 2006).
And let's not forget the often-overlooked benefit of simply being in your body. In a world where we often live in our heads (overthinking, anyone?), physical activity brings us back to the present moment. It grounds us. It reconnects us to ourselves in ways that words sometimes can't. This can be especially powerful when we struggle with body image or confidence. If you’ve ever felt disconnected or uncomfortable in your own skin, tuning into your physical body can feel foreign or even painful. But with gentle, mindful movement, we start to rebuild a relationship with our bodies. One small step, one breath, one stretch at a time. It’s not about loving how you look. It’s about learning to feel safe and present in your body again.
There’s No One-Size-Fits-All Way to Move
One of the biggest myths about physical activity is that it has to look a certain way. Like running 5Ks, lifting heavy weights, or doing daily spin classes. While those things are awesome for some people, they are not the only ways to move.
Maybe your version of movement is:
A slow walk around the block while listening to your favorite podcast
A dance party in your kitchen (highly recommended)
Gentle stretching while binge-watching reality TV
Playing tag with your kids or walking your dog
Bottom line is that every bit of movement counts. What matters most is consistency and choosing something that actually feels good for you. Because if it feels like torture, you won’t stick with it.
Seasons Change, and So Do We.
Here’s another important truth. Your relationship with movement will change throughout your life, and that’s normal and okay.
Some seasons you’ll be motivated, energized, and feel like a movement rockstar. Other times, you might be recovering from an injury, overwhelmed with school or work, going through pregnancy or postpartum, grieving, healing, or just plain tired. Life ebbs and flows, and so does your capacity.
Let’s normalize that puh-pleeeease! Let’s stop shaming ourselves for not doing "enough." Instead, ask yourself…What kind of movement feels supportive for me in this moment?
It’s Hard. You’re Not Lazy.
Let’s retire the idea that not exercising means you’re lazy. That narrative is not only wrong, it’s harmful. Life is complex. Mental illness, executive dysfunction, trauma, parenting, exhaustion, lack of access, chronic health conditions, and simply being human can all make movement feel impossible.
Struggling to "just do it" doesn’t mean something is wrong with you. It means you’re carrying a lot. And maybe you need support, not shame.
There were seasons in my life when getting out of bed and making it to the couch felt like a major victory. That didn’t mean I wasn’t trying, it meant I was surviving. Honoring where you are isn’t weakness, it’s wisdom. It’s practicing self-awareness and courage.
But honoring where you are doesn't mean staying stuck there. You can hold space for your struggle and still move forward. Slowly. Gently. One small, kind step at a time.
If you’re in a hard season right now, I see you. You’re not failing, you’re figuring it out. And that counts. Remember to meet yourself where you’re at.
So, Where Do You Start?
Start where you are. And I mean that literally.
Here are a few non-scary ideas to help you gently ease into movement:
Set a 5-minute timer and move however you want.
Try a free YouTube beginner yoga, HIT class, or dance class.
Walk while on the phone with a friend.
Squat while waiting on the last two minutes of your meal to heat up.
Stretch while watching TV.
Play a movement-based video game.
Join a beginner-friendly class at a local community center.
And here’s the kicker…if you do none of these things today, that’s okay too. Try again tomorrow. Or the day after. Set attainable goals for your “here and now.” This isn’t a race. This is a lifelong relationship with your mind and body.
You’re Worth Showing Up For.
Let’s be clear. Movement isn’t a moral obligation. It’s not about earning your rest or proving your worth. It’s an act of care. A signal to your body and brain that you are still showing up for yourself, even in small ways.
You don’t need a full routine, a perfect mindset, or a burst of motivation. Your journey isn’t measured by perfection or how many steps you take, but by how gently you speak to yourself along the way. Speak with compassion. Tell yourself, “I’m here, I matter, and I want to take care of myself in the ways I can.”
In my work, I’ve seen how powerful those tiny shifts can be. Not because they “fix” everything, but because they remind us we’re allowed to feel better.
So whatever step you take today, big or small, fast or slow, know this… you are worthy of feeling good. You are allowed to start over as many times as you need. And you are not behind, you’re rebuilding, in your own time, in your own way.
From someone who gets it, I am proud of you. You’ve got this.
References:
Kandola, A., Ashdown-Franks, G., Hendrikse, J., Sabiston, C. M., & Stubbs, B. (2022). Physical activity and depression: Towards understanding the antidepressant mechanisms of physical activity. JAMA Psychiatry, 79(6), 550–559. https://doi.org/10.1001/jamapsychiatry.2022.0030
Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary Care Companion to The Journal of Clinical Psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a
