I’ve had my fair share of struggles—stress, anxiety, and moments of feeling completely drained. Life can be tough, and at one point, I felt like I was barely keeping my head above water. That’s when I discovered… nope, not exercise… but the nightclub.
At 23 years old, I had a brand-new set of stresses—a demanding job in the financial sector, the pressure of finding my place in the world, and simultaneously starting my degree. From dancing at home to dancing with friends to taking all kinds of dance classes, movement had always been my personal therapy.
It was an unfortunate fall down a flight of stairs that led me to my love for fitness. However, I wasn’t the one who took the tumble—it was my aunt. Aqua therapy, aqua fitness, and eventually aerobics were prescribed for her recovery, and I accompanied her to every class. While my aunt slowly healed, I was discovering a vital part of myself.
Every time I moved my body—whether it was for the entertainment of my siblings, personal recreation, or supporting my aunt—I felt an instant shift in my mood. The stress didn’t disappear overnight, but it became manageable. I started looking forward to these activities and even researched how to become a fitness trainer. Not because I wanted buns of steel, but because I loved how fitness made me feel. It helped me handle whatever life threw my way.
And the best part? It wasn’t just in my head. Science proves that exercise has a direct impact on mental health.
The Science Behind the Mood Boost: Endorphins & Beyond
If you’ve ever heard of a “runner’s high,” it’s not a myth—it’s chemistry. When you exercise, your brain releases endorphins, magical neurotransmitters that act as natural painkillers and mood elevators. According to a study published in the Journal of Psychiatry & Neuroscience, exercise increases the production of these feel-good chemicals, significantly reducing symptoms of depression and anxiety.
But endorphins aren’t the only heroes in this story.
Exercise also:
• Lowers cortisol (the fat-inducing stress hormone), reducing feelings of anxiety.
• Boosts serotonin and dopamine—the same neurotransmitters targeted by antidepressant medications.
• Improves sleep—which, let’s be honest, makes everything in life better.
Just 30 minutes of moderate exercise, three to five times a week, has been shown to significantly improve mood, according to Harvard Medical School. So, if you’ve ever doubted the power of movement, know that science backs it up.
Fitness as a Coping Mechanism for Life’s Challenges
Life throws curveballs—stressful jobs, heartbreak, financial struggles, parenting meltdowns (both yours and your kid’s). In those moments, it’s easy to turn to Netflix and junk food for comfort. And trust me, I’ve been there. But I’ve found exercise to be a healthier, long-term coping mechanism and a powerful form of self-care.
There have been days when I felt too exhausted to function, physically or mentally. Instead of sinking into the couch, I pushed myself to move… even if it was just a walk. Every single time, I finished feeling better than when I started. It’s like pressing a mental reset button.
I’ve also seen this transformation in others. Some of my clients have told me that fitness helped them through grief, anxiety, and even major life transitions. It’s not always about achieving the perfect body—it’s sometimes about strengthening your mind to handle whatever comes your way.
Making It Work for You: Finding Joy in Movement
Some of you are reading this thinking, “But I hate the gym!” And I get it. The good news? You don’t have to lift weights or run miles to experience the mental benefits of exercise. The key is to find movement that you actually enjoy.
Here are some ideas:
• Love music? Try dance workouts or Zumba.
• Enjoy nature? Go for hikes or outdoor walks.
• Like a challenge? Try strength training or martial arts.
• Prefer something low-impact? Yoga, Pilates, or a flexibility class are great options.
The goal isn’t to force yourself into something you hate but to find something that makes you feel good. Because when you enjoy it, you’ll stick with it—and that’s where the magic happens.
Overcoming Mental Barriers to Exercise
Let’s be real: sometimes, the hardest part of working out is just starting. I’ve had days where I’d rather do anything else—like organize my wardrobe or scroll through social media for eternity. Sound familiar?
Here’s how I push through:
• I remind myself how good I’ll feel afterward.
• I start small. If I really don’t feel like it, I commit to just 5-10 minutes.
• I make it fun. A killer playlist, a new workout outfit, or even a reward afterward can make all the difference.
And most importantly, I give myself grace. Some days will be harder than others, and that’s okay. Progress, not perfection.
The Bigger Picture: A Lifestyle, Not a Quick Fix
Exercise isn’t a one-time thing. It’s not just so you can pass a mandatory physical for a job. It’s not just until you can fit into that dress for the reunion. It’s a long-term investment in your mental and physical well-being.
Over time, the benefits compound:
• You handle stress better.
• You feel more confident and capable.
• Your energy levels improve.
For me, fitness has become a non-negotiable part of my self-care. Just like I wouldn’t skip brushing my teeth, I don’t skip movement—because I know how much better it makes me feel.
Your Journey Starts Now
If you’ve been feeling stuck, overwhelmed, a little off, or just meh, I encourage you to move your body today—even if it’s just for a few minutes. You don’t need fancy equipment or a gym membership. You just need you.
Start small. Find what you love. And most importantly, keep showing up for yourself. Because the best version of you? It’s already inside—you just need to move a little (or a lot) to find it.