Exercise to Boost Mood & Reduce Anxiety or Depression.
Engaging in regular physical activity and exercise isn’t just great for physical fitness, it’s also a powerful tool for boosting mood, raising energy levels, reducing anxiety, and managing mild to moderate symptoms of depression. In a busy modern world however, it can be easy to get caught up with other responsibilities and push exercise to the end of the list of priorities. Unfortunately this can make problems with mental health and overall well-being worse, and leave a variety of significant benefits on the table. In this article, we explore how exercise supports mental health, review specific Australian exercise guidelines, and offer a practical, beginner‑friendly protocol with actionable tips to help you get started and to stay on track.
How Exercise Can Improve Anxiety and Depression Symptoms
Research consistently shows that exercise is useful for boosting the “feel‑good chemicals” or endorphins in our brains, improving sleep, disrupting unhelpful or negative cycles of thinking, and reducing symptoms of depression and anxiety (Melo et al., 2016; Schuch et al., 2016; Schuch et al., 2018; Dunn et al., 2005). Not only does exercise stimulate the release of endorphins for an immediate boost, but it also helps regulate the autonomic nervous system by promoting parasympathetic activation and reducing levels of stress hormones like cortisol. This process can soothe the nervous system and offers a natural way to alleviate anxiety symptoms while promoting greater overall emotional balance (Paluska & Schwenk, 2000; Rethorst et al., 2009). There are even suggestions that a single bout of exercise can be useful for improving mood and self-esteem (Ellis et al., 2013).
Enhance Sleep &
Reduce Anxiety
Consistent physical activity and exercise has been linked to improved sleep quality and a reduction in anxiety symptoms by regulating stress hormones (Paluska & Schwenk, 2000).
Boost Self-Esteem
& Empowerment
Setting and achieving exercise goals can restore a sense of control and self‑efficacy which is essential when you feel overwhelmed or out of control (Schuch et al., 2018).
Interrupt Negative
Thought Patterns
Exercise is a healthy distraction that can help break the cycle of rumination often present in depression and anxiety, and create space for helpful thought processes (Craft & Perna, 2004).
Foster Active
Mindfulness Practice
Focusing on the physical sensations during exercise can function as anchors for mindfulness practice, which bring attention into the present moment to reduce rumination and worry.
When you exercise, you’re not just moving your body. You are actively changing the environment and stimulus for your mind and brain which influences the way that you process and respond to stress, emotions, physical sensations, and unhelpful thoughts. For example, noticing a fast heart rate and rapid breaths out of nowhere feels scary and seems concerning — “I’m having a heart attack!”. Noticing these same things after running up a flight of stairs however, makes this a non-threatening event which is dismissed as you can easily reassure yourself — “I just need to catch my breath”.
Exercise can also serve as an excellent active form of mindfulness practice which can be used to anchor you to the present moment (Lutz et al., 2008; Shapiro et al., 2005). Think of the concentration required for proper form when lifting weights in the gym, the conscious control of posture and breathwork during yoga, or the narrowed focus of smoothly releasing an arrow during archery. This preferential focusing of attention can help give your mind a break from churning over events from the past or worrying about how things will turn out in the future. The tension felt in the muscles can serve to brings focus into the here-and-now and be a tangible reminder of the beneficial activation and growth occurring. The mindful engagement and focus required by exercise can be a powerful tool for improving mood and managing anxiety or depression, especially when combined with other treatment methods such as therapy or potentially medication, to maximise its benefits (Dunn et al., 2005).
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The following mechanisms which relate to shifting nervous system activation, elevating mood-related neurochemicals, occupying the mind to distract from unhelpful thoughts, and increasing perception of one’s own ability to achieve goals can all potentially work in tandem to produce multiple beneficial effects for mental health. Though still debated, these different, yet related theories, suggest several explanations for the antidepressant and anxiolytic (anxiety reducing) effects of exercise.
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Exercise raises the core body temperature which can help activate a relaxation response and reduce muscular tension, thereby alleviating anxiety. This rise in core body temperature, enhanced blood flow, and vasodilation is thought to influence brain regions, including the hypothalamus and brain stem, to reduce physical and psychological tension. Although most research has focused on the benefits to anxiety, this effect could also indirectly benefit symptoms of depression by promoting a calmer state (deVries, 1981; Raglin & Morgan, 1985) as the physiological signalling of potential threats or danger has been downregulated in the brain and nervous system.
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Exercise triggers an increase in β‑endorphins which are natural opioid peptides primarily produced by the pituitary gland and associated with euphoria and pain relief. These endogenous opioids are believed to benefit individuals with depression and anxiety by enhancing mood, fostering a sense of well‑being, and reducing perception of pain (Johnsgård, 1989; Morgan, 1985; Carr et al., 1981; Farrell et al., 1982; Markoff et al., 1982). Although higher levels of plasma endorphins are correlated with improved mood, there is debate whether these peripheral levels accurately reflect central brain activity. Exploring this, follow-up studies using opioid receptor blockers have produced mixed outcomes, indicating that additional mechanisms, such as those mediated by the endocannabinoid system, likely also play a role in generating mood elevation and what’s known as the “runner’s high” which is most commonly associated with moderate intensity aerobic exercise (Koltyn, 2000; Raichlen et al., 2013).
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One of the most common explanations for the impact of exercise on mood is that physical activity boosts the availability of key neurotransmitters (e.g., serotonin, dopamine, noradrenaline) which are typically lower in people experiencing depression. Although animal studies support this mechanism, human evidence directly linking exercise induced monoamine changes to improvements in mood is less definitive due to invasive nature of attempting to assess monoamine levels in the central nervous system rather than peripherally, leaving room for further research (Post et al., 1973; Tang et al., 1981; Jacobs, 1994; Craft & Perna, 2004). That being said, readjusting imbalances in monoamine levels is often what is targeted through prescribed medications (e.g., SSRIs/SNRIs) and it appears that exercise can play a contributory role in acutely influencing these monoamine levels as well. Due to the shorter-term or transient nature of exercise’s affect on neurotransmitters however, pharmacotherapy is likely supported with exercise rather than replaced by it (Jacobs, 1994; Kvam et al., 2016).
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Exercise provides an effective cognitive distraction by engaging the mind in physical activity and occupying cognitive resources, such as the short-term memory, thereby interrupting negative thought cycles and reducing rumination. This mechanism can help shift focus away from depressive thoughts and towards more positive experiences and interpretations of events (Leith, 1994; Morrow & Nolen-Hoeksema, 1990; Nolen-Hoeksema & Morrow, 1991). This can greatly improve the quality and type of cognitive processes, especially when combined with therapy to direct these thoughts most beneficially.
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Regular engagement in appropriate exercise can foster a strong sense of mastery and control, enhancing self‑efficacy and confidence in being able to play a role in influencing outcomes through dedicated effort. The psychological boost that comes from this helps counteract feelings of helplessness and negative self-evaluation, which can contribute to reductions in depressive symptoms (Bandura, 1997; Martinsen, 1990; Craft, 2005) as the individual can feel more empowered and able to bring about positive changes in their own life. This can also be critical for improving engagement in ongoing behavioural activation and adaptive coping during times of stress in the future.
Australian Guidelines for Exercise Interventions for Mood
Health authorities in Australia recommend incorporating regular exercise as part of a comprehensive approach to improve physical and mental health and well-being. According to the Physical Activity and Exercise Guidelines for All Australians (Australian Government Department of Health, 2014), aim for:
2.5-5 hours of Moderate or 1.25-2.5 hours of Vigorous activity, or an equivalent combination of both, per week.
These guidelines emphasise that you don’t need high‑intensity workouts to see benefits. If new to exercise or returning after a break, start out slowly with manageable goals, such as a 10‑minute walk, and build up gradually. Over time, this could be developed into two or three 30-minute walks with two strength training sessions during the week, and a swim or hike on the weekend. This can sound like a lot initially, so remind yourself that it all adds up and can be distributed in minimum 10-minute blocks however suits you best.
Strength training at least twice per week, with 48 hours in between sessions for muscle recovery.
Adding strength training (e.g., squats, lunges, push‑ups, and resistance bands, free weights, machines) can enhance physical confidence and mental focus. Exercises for balance and flexibility (e.g., yoga, tai chi, dance, martial arts) are also encouraged for people 65 years and older.
Minimise and break up long periods of sitting.
A short walk during lunch, refilling a water bottle, or some light stretching can all add movement throughout the day. If you get hyperfocused on tasks and only notice discomfort or pain afterwards, setting a timer or using smartwatch reminders can help prompt regular breaks until this becomes a habit.
If you haven’t been active for a while, consider a check‑up with your GP and if you have pre‑existing injuries or health concerns, advice from a physiotherapist or exercise physiologist could help. They can offer a tailored plan and guidance that ensures exercise is safe and fosters sustainable, rewarding progress.
Example Exercise Protocol
Week 1
Goal: Take a 10‑minute walk three times during the week.
Focus: Set yourself up for success by enjoying the fresh air and ease into building the habit of getting moving.
Week 2-4
Increase: Extend your walk to 20 minutes, three to four times per week. If it feels easy, go a bit longer.
Enhance: Listen to music, invite a friend, or add stretching before and after. Consider incorporating some yoga or bodyweight exercises throughout the walk.
Week 5+
Progress: Aim for 30‑minute walks, two to three times per week, and two separate sessions focused on strength training.
Diversify: Consider sampling some different outdoor activities or team sports as your body adjusts to more exercise. Plan some different routes to mix it up and try something new every few weeks.
5 Tips to Get on Track and Stay on Track
1. Create a Consistent Routine
Setting a daily alarm or calendar reminders to prompt your preferred workout time can help build physical activity and exercise into your normal routine. This can also be paired with an adaptive statement you say to yourself such as “it’s time to unwind and clear my head after work”, “this will help wake me up and get going”, or “this habit is supporting my long-term health”. If exercise can be integrated into the day, such as commuting to work via bicycle, this can also make it easier to consistently meet your goals.
2. Set Clear, Achievable Goals, and Plan Ahead for Obstacles
Writing down exercise goals and your reasons behind them can be helpful reminders for motivation. It’s best to place these somewhere that you see every day, such as on a sticky note on your monitor, a whiteboard in your room, or in your phone’s notes app. Tracking progress can also provide a sense of achievement and momentum with things like scrunching that sticky note into a ball and putting it in a jar on your desk, snapping a photo of a highlight from your walk, or the old classic, crossing each session off a calendar with a big red marker.
Remember that when (not if) things go off track, this is a part of the process and getting back on track is more helpful than beating yourself up about it. Remind yourself not to fall into the all-or-nothing thinking trap of thoughts like “I don’t have time for the whole thing so I won’t bother, everything is ruined”. Try to notice the unhelpful thought and practise saying something adaptive instead (more on this below), and anticipate challenges by keeping backup options in mind. Things like indoor workouts during bad weather or scheduling shorter sessions on busier days if needed can support getting back on track sooner.
All-or-Nothing Thinking
The tendency to describe things using extreme terms where something is either this or that, success or failure, perfect or ruined. Commonly words in this thinking trap are: always, never, everything, nothing, nobody, everyone, worst, total.
“There’s no point going now, I’ll never get the whole workout done and everyone will think I’m a total loser. I always screw everything up!”
3. Find a Way to Make Exercise Enjoyable
At the risk of sounding obvious, select activities that you enjoy and if you’re unsure what these are, be open to sampling lots of different things, some of which you may only do once. For many people, their last experience with organised exercise was at school and this may not have been positive or enjoyable. As an adult however, you have the freedom to select the activities you want. In Australia, popular choices include indoor rock climbing, bush or beach walking, stand-up paddle boarding, running, yoga, dance classes, and weightlifting. Team sports can also be extra rewarding as they create routine and opportunities to form meaningful friendships.
Partnering up with workout buddy, like a friend or neighbour can make it more enjoyable. Sending a simple message like, “keen for a walk tomorrow after work?” or “Pilates and coffee after on Saturday morning?” can boost accountability and motivation. If you have a pet, even mentioning the ‘W-word’ to a four-legged friend can help get you up and moving, if you can get the lead on that is!
4. Listen to Music or Podcasts/Audiobooks
You can enhance your workouts further by listening to music, podcasts, or audiobooks. The type and speed of music matters though too. For cardiovascular exercise, research indicates that music with a tempo between 120 to 140 BPM can boost performance and motivation (Karageorghis & Priest, 2012). So consider searching for a higher BPM playlist to help get you in the zone. Podcasts or audiobooks can also be a great way to catch up on content you enjoy, learn something new, or keep you entertained.
5. Practice Adaptive Thinking or Self‑Compassion, and Reward Progress/Effort
One of the most crucial tips is to practise being supportive of yourself, especially on days when motivation is low, rather than being critical or judgemental of yourself. The aim is to encourage a healthy relationship with exercise, rather than a punitive, demanding, or demeaning one. It can be easy to become disheartened with what feel like setbacks, so if you miss a scheduled workout or are finding it hard, here are a few examples of things to remind yourself of:
“I tried my best today and one missed session doesn’t erase all of my progress.”
“I’ve worked hard and need a rest day. I'll benefit from a day off and will be fresh for tomorrow.”
“I’m proud of myself for making time, no matter how much.”
“Every day isn't perfect and I’m making progress with every step.”
“That's enough for today, I want to enjoy it not force it.”
“Every session is a win. I’m making progress one day at a time.”
“I tried my best today and one missed session doesn’t erase all of my progress.” “I’ve worked hard and need a rest day. I'll benefit from a day off and will be fresh for tomorrow.” “I’m proud of myself for making time, no matter how much.” “Every day isn't perfect and I’m making progress with every step.” “That's enough for today, I want to enjoy it not force it.” “Every session is a win. I’m making progress one day at a time.”
Finally, remember to reward yourself for working towards your goals too. Rewards help to positively reinforce beneficial behaviours and can be important with exercise programs, as positive outcomes often take some time to develop. Rewards along the way can keep you motivated while working towards a longer-term goal. I typically encourage rewarding with experiences rather than things. This might be spending extra time on things you enjoy, exploring a new interest, booking a holiday trip, or organising a movie with friends.
How a Psychologist Can Help You
By taking the time to plan out and incorporate exercise that feels good to you into your life, you can benefit from improvements in mood, self‑esteem, and overall mental well‑being. But, while exercise can be a simple and effective strategy, it isn’t always easy. Working with a psychologist can help reshape your thinking by developing strategies for setting intrinsically motivating and personally rewarding goals, overcoming feeling overwhelmed, developing a healthy mindset towards exercise, or decreasing highly critical and negative self-talk which ruins self-esteem and confidence. If you are struggling with starting or maintaining an effective exercise routine, a psychologist could support you to identify and move past the personal barriers keeping you stuck and guide you on how exercise can be used as a powerful tool for managing symptoms of anxiety or depression.
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