How you feel affects how you move. But the connection goes both ways—how you move also affects how you feel. When you’re tired or stressed, your body slows down. When you’re anxious, your body may speed up or freeze. But research shows movement itself can shift your mental state. It’s a two-way connection between the body and brain, and you can use it to your advantage.
The Impact of Exercise on Mood
Aerobic activity like walking, cycling, or strength training can help regulate your body’s stress response. For people who live with anxiety, it reduces the reactivity of the “fight or flight” system, making physical symptoms like a racing heart feel less alarming over time.
Exercise has also been shown to ease symptoms of depression. In some cases, it works as well as medication or therapy. Movement increases a brain protein called BDNF, which supports the growth of nerve fibers and helps regulate mood.
Even short sessions can make a difference. For people with ADHD, a 20-minute bike ride improved motivation, energy, and focus. While it didn’t change hyperactivity, it helped reduce fatigue and low mood—an important step in feeling more in control.
How Meditative Movement Helps
Not all movement needs to be high intensity. Meditative forms like tai chi, yoga, or qigong focus on awareness—of your breath, your posture, and your body in space. This type of movement has been shown to reduce symptoms of depression and anxiety, and in some cases, ease post-traumatic stress.
By tuning into the body while you move, you can shift your mental state without forcing yourself to think or reframe. Posture, breathing, and rhythm work together to help reduce stress and improve how you feel.
Moving With Others Can Boost Self-Esteem
Physical activity doesn’t have to be solo. When you move in sync with someone else—like walking in rhythm or doing the same movement at the same time—it can improve how you feel about yourself.
A study found that participants who mirrored someone else’s movements felt better afterward than those who didn’t. This simple act of synchrony increased self-esteem and sense of connection. Past research shows it also improves cooperation and recall, which may explain why group movement therapies, like dance therapy, are effective in treating depression.
Movement as a Mental Health Tool
Movement gives you another way in when thinking your way out of stress isn’t working. On tough days, it can be hard to reframe your thoughts or stay positive. But movement doesn’t require mental effort in the same way. A walk, a short workout, or mindful stretching can offer a reset when you need it most.
Mental health and physical movement are deeply connected. When you can’t access change through thoughts, you may find it through your body. And when that shift happens, it can open the door to other changes, too.