Feeling down? Try exercising. It’s a science-backed way to improve your mood.
feeling low? move your body
Humans Are Built to Move
Unlike sloths, humans aren’t built to be motionless for hours on end — and staying still carries a hidden cost.
Beyond the increased risk of obesity, sedentary lifestyles are now linked to falling IQs, shortened attention spans, memory loss, decreased creativity, and a global rise in anxiety and depression. Sitting too long doesn’t just weaken the body — it dulls the mind and spirit.
Lack of movement also accelerates ageing, making us old before our time. Studies show that middle-aged adults who sit for more than two or three hours a day lose mental sharpness faster than their more active counterparts. When the body slows down, the brain follows.
show up first, improve later
We all have those days when everything feels a little heavier — when the world seems duller and your usual spark fades. While rest and reflection matter, science is clear about one simple, powerful antidote: move your body.
The Science Is In
Groundbreaking research published in the BMJ (2024) reviewed over 1,000 clinical trials and 128,000 participants, revealing that exercise can be as effective as — and sometimes more effective than — antidepressants or therapy for easing symptoms of depression and anxiety (BMJ, 2024; 384:e075847).
And this is not new wisdom.
A JAMA Psychiatry (2023) meta-analysis found that as little as 75 minutes of moderate activity per week — just a brisk walk every other day — significantly reduced the risk of depression.
In the American Journal of Psychiatry (2018), people who exercised regularly were 44% less likely to develop depression, regardless of age, background, or genetics.
Science is now confirming what ancient cultures already knew: movement heals.
5 Proven Benefits of Exercise for Low Mood and Depression
Boosts Natural Antidepressants
Increases serotonin and endorphins, helping rebalance mood and energy (Cochrane Review, 2020).Reduces Stress and Anxiety
Calms the nervous system and lowers cortisol (Frontiers in Psychiatry, 2021).Improves Sleep and Energy
Enhances rest and daytime alertness (Sleep Medicine Reviews, 2020).Builds Confidence and Routine
Creates a sense of agency — small wins that rebuild self-trust.Fosters Connection and Community
Moving with others brings belonging and shared strength.
Why Movement Works
When you move, your body releases serotonin, dopamine, and endorphins — natural mood-lifters that bring clarity and calm.
Exercise lowers stress hormones like cortisol, supports neurogenesis in the brain, and restores a sense of rhythm — a feeling of coming home to yourself.
It’s not about performance or pressure; it’s about presence — reconnecting body and mind, giving your thoughts room to breathe.
Start Where You Are
You don’t need a plan.
Start with a walk, a stretch at sunrise, or a dance in your kitchen.
The best movement is the one that feels right for you — simple, joyful, repeatable.
“A little movement every day nourishes both body and soul — it’s the Mediterranean way: natural, balanced, and life-affirming.”
A Note from the Heart
As a trustee of Doctors in Distress, I see how vital this message is — especially for healthcare professionals.
We care deeply for others, often forgetting to care for ourselves.
Creating time for movement, stillness, and connection is not indulgent — it’s essential.
By speaking about mental health with honesty and empathy, we make it safer for others to do the same.
And in those quiet moments — when you move, breathe, and simply exist — healing quietly begins.
References
Noetel M et al. BMJ, 2024; 384:e075847.
Pearce M et al. JAMA Psychiatry, 2023; 80(4):365–374.
Harvey SB et al. AJP, 2018; 175(1):28–36.
Cooney GM et al. Cochrane Review, 2020.
Erickson KI et al. PNAS, 2016; 108(7):3017–3022.
Stubbs B et al. Frontiers in Psychiatry, 2021; 12:706757.
Kredlow MA et al. Sleep Medicine Reviews, 2020; 52:101310