Move More, Stress Less: How Physical Activity Improves Mood
Updated: Oct 12
When we think about improving our health, exercise is often one of the first things that comes to mind, yet finding time for it can be a challenge. Regular physical activity does more than help us stay fit. Its benefits extend to nearly every aspect of our well-being, from improving mental health and maintaining physical strength to supporting long-term health and longevity.
For adults, making time for physical activity is an important investment in overall health. According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes (2½ hours) of moderate-intensity aerobic activity each week, or 75 minutes of vigorous-intensity activity, along with muscle-strengthening exercises on at least two days per week.¹
But what does that mean in practice? It means finding activities that get your heart pumping and your muscles working. Brisk walking, hiking, swimming, cycling, or playing tennis with a friend can all count toward your weekly activity goals. And you don't need to complete those 150 minutes all at once. For example, a 30-minute walk five days a week can help you meet the recommended amount.
Exercise and Mental Health: More Than a Mood Boost
Beyond its physical benefits, exercise can meaningfully impact mental health. Regular physical activity can improve mood, reduce stress, and help manage symptoms of anxiety and depression. Research supports exercise as a valuable component of
mental health care.
A 2024 systematic review and meta-analysis published in The BMJ, which examined 218 studies involving more than 14,000 participants, found that activities such as walking, jogging, yoga, and strength training were associated with reductions in depressive symptoms.² The benefits aren't limited to intense workouts.
Whether it's the endorphin release during physical activity, the chance to step away from daily stressors, or the sense of accomplishment that comes from reaching a fitness goal, movement can improve how we feel. For someone experiencing depression, even getting outside for a short walk may be an important accomplishment.
For someone managing anxiety, physical activity can provide a constructive outlet for restlessness and tension. Exercise is not a substitute for necessary mental health treatment, but it can be a valuable part of a comprehensive approach to emotional well-being.
Building Strength and Supporting Long-Term Health
While aerobic exercise supports cardiovascular health, muscle-strengthening activities matter just as much. As we age, maintaining muscle strength becomes increasingly important for mobility, balance, and everyday functioning.
Resistance exercises help preserve muscle mass, support bone health, and make everyday activities, such as carrying groceries, climbing stairs, or getting up from a chair, easier.³
Fortunately, building strength doesn't necessarily require a gym membership or expensive equipment.
Activities such as lifting weights, practicing resistance-based yoga, using resistance bands, or doing body-weight exercises like push-ups and squats can strengthen major muscle groups. Beyond supporting physical function, regular exercise is linked to a lower risk of several chronic health conditions, including cardiovascular disease, type 2 diabetes, hypertension, and certain cancers.³ These benefits make physical activity an important part of maintaining independence, protecting long-term health, and supporting quality of life.
Small Steps Can Make a Meaningful Difference
One of the biggest misconceptions about exercise is that it requires hours at the gym to be effective. The good news is that you don't have to spend an hour on a treadmill every day to benefit from movement. Even short periods of physical activity can improve your health. Current guidelines recognize that activity accumulated in smaller intervals counts toward weekly recommendations, and some movement is better than none.¹
Consider what this might look like in your daily routine:
Take a brisk 10-minute walk during your lunch break.
Begin your morning with a short Pilates or stretching session.
Walk around the neighborhood after dinner.
Practice a few minutes of yoga before bedtime.
Take the stairs when practical or incorporate movement breaks throughout your workday.
These activities may seem small, but they create opportunities to move more consistently. A short walk may help clear your mind after a stressful meeting, while an evening yoga session might help you unwind before bed. If you're just beginning, there's no need to push yourself to meet every recommendation right away.
Start with what feels manageable and gradually increase your activity as your strength, endurance, and confidence improve. The goal is to build a sustainable routine, not another obligation that adds stress to an already busy day.
The Importance of Moving More and Sitting Less
Along with making time for exercise, consider how much of the day you spend sitting
or otherwise inactive. Prolonged sedentary behavior is linked to increased health risks, especially when overall physical activity is low. Regular movement can help counter some of these risks and support cardiovascular and metabolic health.³
For those who spend much of the workday seated, simple changes can make a difference. Standing up periodically, stretching, walking between tasks, or taking a short movement break may reduce stiffness and break up long periods of inactivity.
You don't have to overhaul your entire routine. Sometimes, becoming more active
begins with recognizing small opportunities to move throughout the day.
Making Movement Part of Everyday Life
Exercise doesn't have to look the same for everyone. Some people enjoy the energy of a group fitness class, while others prefer a quiet walk outdoors. The most effective routine fits your abilities, interests, and lifestyle. And remember, consistency matters more than perfection.
Missing a workout doesn't erase your progress, and a shorter session is still worthwhile. So, the next time you're tempted to skip a walk or settle onto the couch after a long day, remember that movement supports your well-being.
Your mental and physical health are worth the investment. You don't need to start with an ambitious fitness plan. Start small, find movement you enjoy, and build from there. Small, consistent efforts can make a meaningful difference in how you feel today and how you care for your health in the years ahead.
References
Centers for Disease Control and Prevention. (2025). Adding physical activity as an adult.https://www.cdc.gov/physical-activity-basics/adding-adults/
Noetel, M., et al. (2024). Effect of exercise for depression: Systematic review and network meta-analysis of randomised controlled trials. BMJ, 384, e075847.https://doi.org/10.1136/bmj-2023-075847
U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans (2nd ed.).https://odphp.health.gov/moveyourway
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