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Can You Run From Anxiety… and Actually Win? The mental health benefits of exercise

  • Lauren Cruz, Admin At Pacific Mindscape
  • Oct 2
  • 3 min read
By: Lauren Cruz

Group fitness

As I sat restlessly at my desk, I started to wonder... if I can shop away an overthinking mind, could I sweat my way to better mental health?


There I was—somewhere between my walk to my kitchen and my fifth existential crisis of the week—wondering why I felt so foggy, so sluggish, so off. Shopping while feeling off is a recipe for disaster, so that idea was quickly scrapped. I then closed my laptop, reluctantly threw on my worn-out yoga pants and drove to my nearby gym. I made my way towards the stair master and started stepping one stair at a time. Step... step... step... (okay, it was more dramatic and more out of breath). After about 10 minutes and a puddle of sweat later, I realized something: I felt lighter. Not in the calorie-counting way, but in the mental baggage I was dragging around like an emotional carry-on kind of way. Science, as it turns out, agrees with me.


Group yoga

Research shows that exercise—yes, that thing we keep saying we’ll do tomorrow—has serious mental health benefits. It boosts serotonin, dopamine, and endorphins (Schuch et al., 2016), the lovely little chemicals that keep us from crying in the Ralph's parking lot. What is even more amazing, is that it literally grows parts of your brain, like the hippocampus, which is all about memory and emotional regulation (Erickson et al., 2011). It’s like a soul-lifting facial, but for your neurons. And my body began to change; not only was I feeling better, I was looking better one day (or step) at a time.


When days are full of overthinking, I use the gym as a temple of solitude, a place where I can sweat my stress out and leave without saying a word. Other days, I join a group class. Living in a city where spin classes are social events and yoga studios feel more like confessionals, I experienced how suddenly strangers became co-conspirators in a shared, sweaty mission to the finish line. It reminds me that we are all presently trying together- breathless, shaky and still showing up.


So, the next time your mood is stuck in a rut and your brain feels like an overstuffed inbox, try a little movement. Spin, stretch, shimmy —whatever gets your blood flowing and your spirits lifting. Because while you can’t run away from your problems, sometimes, a jog (or walk) around the block is a good start.


Here are some evidence-based tips to help get the benefits of exercise for your mental health:

  • Use the "5-Minute Rule"- starting is often the hardest part, committing to just 5 minutes can overcome mental resistance. (You got this!)

  • Start Small and Build Up- even 10 minutes of physical activity can improve mood. Begin with short walks, stretching or a few yoga poses. Any movement is better than none.

  • Choose Activities You Enjoy- enjoyable exercise is more likely to be sustained. Try dancing, cycling, pilates, Zumba, walking your dog, or even active video games (Wii Fit :-) ).

  • Exercise Outdoors When Possible- outdoor activity in nature improves mood and reduces anxiety more than indoor activity. Try a walk in the park, a hike or an outdoor yoga session.

  • Incorporate Movement into Your Day- from standing, walking during breaks, taking the stairs, walking during calls or stretching while watching TV can improve mental health symptoms.

  • Connect with Others While Moving- social exercise boosts mood and accountability.

  • And most importantly, Be Kind to Yourself on Off Days. Self-compassion reduces guilt and increases long-term habit formation. Even the best athletes have days off.

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