Exercise as a tool for mental health and self-care

Many people struggling with anxiety or depression experience low motivation, fatigue, or overwhelm, making exercise feel especially difficult. However, small and realistic changes in physical activity can improve mood, increase energy, and strengthen self-esteem over time.

Regular movement—such as walking, strength training, yoga, or group activities—can support emotional regulation and provide a sense of structure and control during periods of stress or uncertainty.

What research says about exercise and mental health

According to Faulkner and Taylor’s work, Exercise, Health, and Mental Health, there is strong evidence supporting the psychological benefits of physical activity across a range of mental health concerns.

Anxiety

• Exercise has a low-to-moderate anxiety-reducing effect
• Single sessions of moderate exercise can reduce short-term stress reactivity
• Regular movement supports nervous system regulation over time

Depression

• Multiple studies show a relationship between exercise and reduced depressive symptoms
• Aerobic and resistance training can support treatment for moderate-to-severe depression
• Exercise may improve energy, motivation, and sleep

Mood and emotional regulation

• Physical activity is associated with improved mood and emotional balance
• Positive effects have been observed for tension, fatigue, confusion, anger, and stress
• Exercise supports resilience and stress recovery

Practical ways to incorporate exercise into daily life

Exercise does not need to be intense or highly structured to be effective. Consistency, enjoyment, and realism are more important than intensity.

Helpful strategies include:

• Exercising with a partner or friend for accountability
• Joining a recreational or team-based activity to increase motivation
• Choosing activities you enjoy (e.g., walking, cycling, swimming)
• Starting with short sessions and gradually increasing duration

For individuals who have experienced trauma, burnout, or major life stressors, exercise can provide both physical release and grounding. Many people report feeling more emotionally regulated and confident when movement becomes part of their routine.

Exercise, counselling, and long-term mental health

In counselling and psychotherapy, progress is often stronger when individuals engage in supportive self-care outside of sessions. Exercise can complement therapeutic work by improving emotional stability, increasing energy levels, and supporting self-worth.

While therapy addresses thoughts, emotions, and behavioural patterns, physical activity can reinforce these changes by strengthening both mental and physical resilience. Exercise is often discussed alongside anxiety treatment, stress management, and mood regulation strategies.

When to seek professional support

If anxiety, depression, or stress continues to interfere with your daily functioning, relationships, or quality of life, working with a regulated mental health professional can help.

Learn more about working with a psychologist: Psychologist in Vaughan, online therapy across Ontario, or couples counselling in Vaughan.

Frequently Asked Questions

How much exercise do I need for mental health benefits?

Even small amounts of regular movement can be beneficial. Many people notice improvements with 20–30 minutes of moderate activity a few times per week.

Can exercise replace therapy for anxiety or depression?

Exercise can support mental health, but it does not replace therapy when symptoms are persistent or severe. Psychotherapy addresses underlying emotional and cognitive patterns that exercise alone cannot.

What if I have no motivation to exercise?

Low motivation is common with anxiety and depression. Therapy can help you set realistic goals and address barriers that make exercise feel overwhelming.

Is exercise helpful for stress-related burnout?

Yes. When used appropriately, exercise can improve stress recovery, emotional regulation, and energy—especially when paired with counselling and lifestyle support.