The Connection Between Physical Exercise and Mental Health
Did you know your brain and body are best friends when it comes to mental wellness?
We often think of mental health and physical health as two separate things. But the truth is, they’re deeply interconnected. One of the most powerful — and scientifically proven — ways to support your mental health is through physical activity.
What Happens in Your Brain When You Exercise?
When you engage in physical activity, your body releases feel-good chemicals like endorphins, dopamine, and serotonin. These chemicals:
Improve your mood
Reduce stress and anxiety
Boost your energy and motivation
Help regulate sleep
Research from the Harvard T.H. Chan School of Public Health found that running for just 15 minutes a day or walking for an hour reduces the risk of major depression by 26%.
Exercise also promotes neurogenesis — the creation of new brain cells — especially in the hippocampus, the area of the brain responsible for memory and emotion regulation. This means better emotional balance, clarity, and resilience.
It’s Not Just About the Gym
Physical exercise doesn’t have to mean intense workouts. What matters most is consistency and movement that suits your lifestyle. Here are some accessible options:
Walking in nature – boosts mood and calms the nervous system
Stretching or yoga – promotes mindfulness and physical flexibility
Dancing – a joyful way to get your heart rate up
Strength training – improves self-esteem and physical confidence
Start with what feels manageable. Even 10 minutes a day can make a real difference.
Exercise and Trauma Recovery
For individuals recovering from trauma, physical movement can be a way to safely reconnect with the body. Trauma often disrupts our internal sense of safety and embodiment.
Research published in Frontiers in Psychology (2019) shows that somatic movement (like mindful walking, tai chi, or yoga) can reduce trauma symptoms and support emotional regulation.
Incorporating movement into therapy — or pairing it with talk therapy — can deepen healing by releasing trapped energy, reducing hypervigilance, and restoring a sense of control.
Mental Health Benefits Backed by Science
The Journal of Psychiatric Research found that regular aerobic exercise can be as effective as antidepressants in treating mild to moderate depression.
A meta-analysis in The Lancet showed that individuals who exercised had 43% fewer days of poor mental health each month.
The Canadian Mental Health Association promotes daily movement as a cornerstone of holistic mental care.
Let’s Move Toward Healing — Together
If you're struggling with low energy, anxiety, trauma, or depression, moving your body can be part of your healing journey.
As a trauma-informed nurse psychotherapist, I work with clients to create personalized healing plans that may include physical movement, mindfulness, DBT, CBT, and emotional support.
Let’s work together to get your mind and body in sync again.
Visit hptherapy.ca to learn more or BookNow to get started!
Written by Ibrahim Al-Sadi, RN, Nurse Psychotherapist
CBT | DBT | Trauma-Informed | Integrative Therapy for Adults & Adolescents