How Exercise Improves Mood and Well-Being
By Lori Hirst, LCPC, Christian Psychological Associates
Your mental health is super important. At times with the busyness of life, it can get put on the back burner. You may be getting tired of hearing from your doctor: “Exercise to improve your health.” Did you know that exercise can also improve your mental health? It’s true! You may hear your therapist recommending physical exercise. Everyday tasks and responsibilities can give us stress. A certain amount of stress is good, motivating, and can build resilience. But when stress levels are chronic or too high, there is a higher level of the stress hormone, cortisol, in our body. This can affect quality of sleep, among other things. Inadequate sleep will lead to tiredness, irritability, difficulty focusing, and mood issues. Research shows that physical movement and exercise decreases levels of cortisol and may increase norepinephrine and dopamine, which are involved in the stress-response system in the brain (Bhushan et al., 2020). Physical movement can be a great way to de-stress and improve your regulation. In fact, according to APA, “Many experts believe routine exercise is as powerful in treating anxiety and mood disorders as antidepressants.” (Dishman et al., 2020). You can get similar benefits as taking antidepressant medication when you exercise regularly.
In the Roadmap for Resilience: The California Surgeon General’s Report on Adverse Childhood Experiences, Toxic Stress, and Health, Nadine Burke Harris and co-authors named the following factors as Stress Busters for building resilience:
- Healthy supportive relationships
- High-quality, sufficient sleep
- Balanced nutrition
- Regular physical activity
- Mindfulness and meditation
- Access to nature
- Behavioral and mental healthcare (Bhushan et al., 2020).
Notice that physical activity is on this list. It takes a balance of all these strategies to build resilience and overall well-being.
Bruce Perry, M.D., Ph.D., trauma expert, and Oprah Winfrey, state in their book, What Happened to You? that a well-rounded approach to treatment including therapy, relational work, dancing, going on walks, and a structured schedule of rhythmic activities helped a client to reduce anxiety symptoms and improve their sleep. (Perry & Winfrey, 2021).
Our bodies were made to move! Regular physical movement has the potential to “improve your mood, help you relax, and lower symptoms of mild depression and anxiety.” (Mayo Clinic, 2025). Connection with others is also an essential component of well-being. There are ways to connect with others while getting the benefits of physical movement. Get out there and go for a hike, go for a bike ride, go for a swim, workout at the gym, go for a walk, or play pickleball with a friend! It really is one of the best ways to improve your mental health.
For more information or to set up an appointment, you may contact Christian Psychological Associates at (309) 692-7755 or visit them online at www.christianpsychological.org. Their Bloomington office is located at 102 North Main St. They also have offices in Peoria at 3716 West Brighton Ave. and Eureka at 114 North Main St.
References available upon request