Movement for the Mind: How Exercise Can Strengthen Mental Health

May 16, 2025 — Exercise has long been recognized for its physical benefits, but growing research and expert insight show that it’s also a powerful tool for supporting mental health. Yet for many people, the gym remains a place to burn calories or build strength—rather than a space for emotional resilience and nervous system support.

Experts say it’s time to change that mindset.

“When you approach movement with awareness and intention, it becomes more than just a workout—it becomes therapy,” said Dana Santas, a veteran mind-body coach in professional sports. “You can train your brain while you train your body.”

Studies show that consistent physical activity helps ease symptoms of anxiety and depression, sharpens cognitive function, and improves sleep—an essential factor in emotional stability. However, Santas emphasizes that not all movement is equal. The key lies in how you move, breathe, and connect with your body.

The Mind-Body Connection

At the center of this connection is the nervous system, particularly the vagus nerve, which links the brain to key organs and affects everything from heart rate to emotional regulation. By exercising with mindful breath and intentional movement, people can activate the parasympathetic nervous system—the body’s “rest and recover” mode—helping to reduce stress and promote calm.

By contrast, high-intensity training done with poor breathing or no recovery can spike stress hormones and leave people feeling more depleted than refreshed.

Rethinking Your Routine

You don’t need to completely overhaul your workouts to tap into their mental health benefits. Santas recommends five core strategies to infuse more mindfulness into movement:

1. Anchor with Breath: Use deep, focused breathing before, during, and after workouts. Breathing with intention calms the nervous system, supports posture, and strengthens core control.

2. Add Mobility with Intention: Integrate breath-coordinated mobility work into your warm-ups or recovery days. Moves like hip flexor releases and spinal twists can improve flexibility while promoting calm and body awareness.

3. Balance Your Intensity: Avoid back-to-back high-intensity workouts. Low-impact activities like yoga, walking, and body-weight exercises can restore energy and emotional balance.

4. Train with Presence: Whether lifting weights or stretching, focus on precision and alignment. Stay mentally engaged to reduce injury and gain both physical and mental clarity.

5. Check In With Yourself: Pause for 30 seconds before and after workouts to assess how you feel. Ask: “What do I need—energy or grounding?” This self-awareness makes movement a tool for emotional regulation.

Sample Week for Mind-Body Fitness

To structure a balanced routine:

• 2 days: Strength training with mindful breathing and mobility work.

• 2 days: Low-intensity movement (like walking or Pilates) with breath focus.

• 1 day: Active recovery with stretching and breathwork.

• 2 days: Mixed training combining mobility, strength, and light cardio.

While structure is important, Santas stresses flexibility: “Movement should meet you where you are. Some days that means intensity; other days, it means stillness.”

Ultimately, the shift toward mind-body fitness is not about doing less—it’s about doing what supports your whole self. By aligning movement with breath and presence, people can build not just stronger bodies, but calmer minds and more resilient lives.