Mindful Movement

The Importance of Physical Activity in Mental Health and Wellness

I believe that mental health is not separate from physical health, it is deeply interconnected. One of the most important, evidence-based lifestyle interventions for improving emotional well-being, cognitive clarity, energy, sleep, and stress resilience is regular physical activity. Incorporating at least 30 minutes of movement each day can make a significant impact on a person’s mental and emotional state. This doesn’t have to be strenuous or rigid. It can be any form of intentional movement that aligns with one’s personal interests, values, and physical abilities. Whether it’s a heart-pounding cardio session or a slow, meditative walk through nature, the body and mind thrive when they are in motion.

Exercise has been proven to reduce symptoms of depression, anxiety, and trauma-related disorders. Some of that research occured here in Burlington, VT at the University of Vermont Medical Center. Any physical activity helps regulate the nervous system, increase feel-good neurotransmitters like dopamine and serotonin, and decrease the effects of cortisol, the body’s stress hormone. Movement also helps people connect to their bodies in healing ways, especially for those recovering from disconnection or dissociation due to chronic stress, burnout, or trauma. For many, exercise becomes a vital part of their self-care plan, offering structure, routine, empowerment, and even a sense of accomplishment.

There are many different paths to include exercise and movement into daily life, and finding a routine that feels sustainable, enjoyable, and safe is key. Below are just a few of the powerful ways individuals can incorporate movement as part of their emotional and psychological healing journey.

Cardiovascular Training

Also known as aerobic or endurance training, cardiovascular exercise raises the heart rate and builds stamina over time. Activities like running, cycling, fast-paced walking, swimming, or using an elliptical machine improve circulation, reduce inflammation, and are directly linked to improved mood and emotional regulation. Cardiovascular exercise has even been found to reduce the frequency and intensity of panic attacks, making it a vital component of treatment for anxiety disorders. Many clients also report that it helps them “get out of their head” and “feel more alive.”

Strength Training

Lifting weights, using resistance bands, or engaging in bodyweight exercises (such as push-ups, squats, or lunges) helps build muscle, improves posture, and enhances physical confidence. For clients recovering from trauma or chronic stress, strength training can be incredibly empowering. It reinforces a sense of personal agency, physical resilience, and control over one’s body. Strength training is also associated with better sleep and hormonal balance, which are crucial for mental and emotional recovery.

CrossFit and High-Intensity Interval Training (HIIT)

For those who enjoy variety and a challenge, CrossFit and HIIT offer structured, high-intensity workouts that build both strength and endurance. These programs often have a community-based atmosphere, which can add social engagement and belonging to the benefits of physical movement. The neurochemical effects of these workouts—such as endorphin release and improved cognitive focus—can support the treatment of depression, ADHD, and trauma-related symptoms. However, for those with chronic health conditions or trauma histories, it’s important to work with a trained professional who understands how to adapt intensity in trauma-sensitive ways.

Aerobic Exercise

Aerobic classes, dance routines, step workouts, and other rhythm-based movement programs promote cardiovascular health and coordination while lifting mood and reducing tension. Aerobic movement, especially when combined with music, can stimulate brain areas associated with memory and emotional expression. For those who feel stuck in rigid thought patterns or emotional shutdown, aerobic movement can help reintroduce joy, vitality, and spontaneity.

Martial Arts

Practices like karate, taekwondo, judo, Brazilian jiu-jitsu, or kickboxing are not only physically demanding but also spiritually and mentally enriching. Martial arts offer a unique blend of discipline, self-control, body awareness, and personal empowerment. They can help build confidence, regulate aggression, and support boundary-setting—especially important for individuals healing from trauma, bullying, or codependency. The mind-body connection cultivated through martial arts often extends into everyday life, helping clients maintain mindfulness and assertiveness under stress.

Qi Gong and Tai Chi

These ancient Chinese practices are gentle forms of movement that integrate breath, intention, and flowing sequences. Qi Gong and Tai Chi are often described as “meditation in motion,” offering stress reduction, energy balance, and nervous system regulation. These practices are especially helpful for those experiencing chronic pain, trauma, anxiety, or nervous system dysregulation. They emphasize grounding, inner strength, and awareness of life energy (qi), which can be transformative for clients seeking emotional equilibrium and spiritual growth.

Yoga

Yoga offers a spectrum of movement styles, from restorative and yin yoga to more active vinyasa or power yoga. It combines breathwork, physical postures (asanas), and mindfulness techniques that support both emotional regulation and physical health. Yoga has become a cornerstone of trauma-informed care due to its emphasis on internal safety, bodily awareness, and non-judgmental self-observation. Clients often find yoga helps them process and release emotional experiences stored in the body while cultivating a greater sense of presence and self-acceptance.

Walking and Hiking

Simple, accessible, and profoundly healing, walking is one of the most effective ways to promote mental wellness. Whether done on a treadmill, around the neighborhood, or through a forest trail, walking improves circulation, stimulates brain activity, and reduces symptoms of depression and anxiety. Hiking, especially in nature, offers the added benefit of immersion in the natural world, which is shown to lower blood pressure, enhance creativity, and reduce rumination. Clients who walk or hike regularly often report clearer thinking, more grounded emotions, and increased connection to the world around them.

Swimming

Swimming is a full-body, low-impact activity that improves cardiovascular health, flexibility, and muscle tone while calming the nervous system. The water’s sensory input has a naturally soothing effect, which can be beneficial for individuals with sensory sensitivity, autism spectrum experiences, or high anxiety. Swimming can be both invigorating and meditative, and it often becomes a form of play and freedom for adults rediscovering joy through movement.

Other Kinetic Experiences

There is no single right way to move the body. Gardening, dancing, rock climbing, paddleboarding, skiing, snowshoeing, rollerblading, and even cleaning or organizing with intention can serve as meaningful forms of kinetic expression. What matters most is that movement becomes a regular and enjoyable part of a person’s lifestyle. For some, a quiet sunrise walk while listening to an audiobook may be just as beneficial as a 45-minute gym workout. For others, expressive dance in the living room or a martial arts class twice a week brings connection, expression, and vitality.

How Does Therapy Connect with Physical Activity & Exercise?

In therapy, we work with each client to explore their relationship to physical activity, identify any barriers to movement—such as shame, trauma, chronic pain, disability, or motivational struggles—and co-create a compassionate, individualized plan that honors their strengths, preferences, and needs. We understand that for many people, movement has been a source of stress, judgment, or disconnection. Our goal is to reclaim movement as a form of care, expression, and integration. Whether it’s reclaiming the joy of dance, building strength in the gym, or finding stillness in a forest walk, every act of movement is a step toward a healthier, more conscious self.

How do I make this a part of my daily maintenance plan for self-care?

Making physical activity a consistent part of your daily maintenance plan for self-care means intentionally treating movement as a foundational practice—just like nourishing food, restful sleep, hydration, and emotional processing. This doesn’t require perfection, rigid schedules, or hours at the gym. Rather, it requires a compassionate mindset, realistic planning, and deep alignment with your own values and energy levels. The goal is to view movement not as a chore or punishment, but as a sacred, embodied act of love toward your future self.

To make movement a sustainable, healing part of daily life, it’s helpful to start by redefining what “exercise” means for you. Movement can be slow, gentle, vigorous, brief, spontaneous, ritualistic, playful, structured, or spiritual. The key is to embed it into your self-care in a way that makes it emotionally meaningful and physiologically accessible. Here’s how you might begin:

Start by identifying your “why.” Why does movement matter to your emotional well-being? Perhaps it helps you discharge emotional tension, feel more grounded, process anxiety, energize your mornings, or reconnect with your body. When you connect movement to a meaningful outcome, you’re more likely to view it as restorative rather than obligatory.

Next, consider your current needs and lifestyle rhythms. Do you prefer quiet, reflective mornings? Then a 10-minute yoga practice, a tai chi routine, or a mindful walk could be a gentle way to start the day. Do you need stress relief after work? Perhaps swimming laps, strength training, or going to a martial arts class offers a cathartic outlet. Do you need more time in nature to regulate your nervous system? Plan to hike once a week or take a walk around your neighborhood park during lunch.

To ensure regularity, schedule your movement like you would a therapy session or important meeting. Put it on your calendar as a non-negotiable form of self-care. This not only creates consistency but also reinforces that your health and emotional regulation are priorities. Begin with small, achievable steps—five minutes of stretching or walking is better than nothing at all, and it helps build the habit of showing up for your body.

You can also create a movement menu for your week, filled with activities that match your mood, energy, and circumstances. For example:

Feeling anxious? Go for a brisk walk or try a high-energy aerobic routine.
Feeling sluggish? Try gentle yoga or flowing tai chi.
Need to clear your mind? Swim, dance, or hike outdoors.
Need empowerment? Do strength training or a martial arts session.
Need connection? Try a group fitness class or a walk with a friend.

Allow room for flexibility, pleasure, and variation. Too much rigidity can create guilt or resistance, especially if trauma histories, body image issues, or executive dysfunction are in the picture. Instead, allow movement to be guided by curiosity and compassion. Some days, mindfulness-based movement may look like qi gong in your pajamas, and other days it may look like CrossFit, swimming, or dancing barefoot in your kitchen.

To stay motivated, you may also track your mood and energy before and after movement. This strengthens the mind-body connection and helps reinforce the positive emotional effects. You might journal for a few minutes about how your body felt, what thoughts arose, or how your nervous system responded. Over time, this reflection builds somatic awareness and reinforces your internal motivation.

Incorporating movement into your daily maintenance plan also means making peace with rest. Some days, true self-care may involve stillness. On those days, stretching, breathwork, or restorative yoga may be enough. Honoring rest and recovery is a vital part of sustainable movement, especially if you are navigating chronic illness, mental health struggles, or fatigue.

Finally, think of movement as a way to restore relationship with your body. For many, trauma, stress, and systemic oppression have disrupted a safe connection to embodiment. Movement becomes a way of reclaiming autonomy, re-establishing trust in bodily sensations, and expressing freedom and creativity. This is why physical activity is not just a “health habit”—it’s a relational and spiritual practice. It is the daily act of saying to your body, I care for you. I see you. I’m here for you.

As part of a self-care maintenance plan, this kind of intentional movement can be integrated alongside other daily practices like mindful eating, journaling, connecting with others, hydration, time in nature, or therapeutic rituals. With consistency and care, movement becomes a form of embodied mindfulness—an anchor that supports regulation, healing, and growth across the lifespan.

If working with a therapist or coach, this plan can be personalized further to ensure your unique needs, limitations, preferences, and goals are respected and affirmed. Movement should never feel like a punishment—it should feel like an offering of support to the parts of you that crave vitality, strength, and peace. If you or someone you care about is interested in exploring how physical activity and mindful movement can become part of a mental health and wellness journey, please contact me. Together, we can discover what movement means for healing, empowerment, and whole-person wellness.