How many times have you been told that you should exercise?

How many times have you responded with “yeah, I know” and then struggled to actually do something consistently?

Exercise is often discussed in terms of physical health. Improving fitness. Building strength. Managing weight. But many people also notice something else when they move regularly. Their mood shifts. Their thinking changes. They often feel more capable of responding to the day ahead.

I notice this in my own life.

On days where I exercise, particularly earlier in the day, I often feel more motivated, mentally clearer, and generally more positive toward myself. I am also more likely to continue moving throughout the day or engage in other physical activities later on.

In contrast, on days where I have been inactive, I can feel physically sluggish and sometimes interpret this as laziness rather than recognising how strongly movement can influence mood, energy, motivation, and even self-perception.

The relationship between exercise and wellbeing is not simply physical or psychological. It involves both.

There are a number of ways that we may benefit from exercise. I have broken them into three broad areas:

physical benefits
neurological benefits
emotional benefits

Physical Benefits (our body)

Exercise can support our physical wellbeing in a number of ways.

Regular movement may:

improve muscle tone and strength
improve endurance
support joint health and bone strength
increase metabolism and energy expenditure
improve the efficiency of the cardiovascular system, including the heart and lungs

Physical wellbeing and mental wellbeing are closely connected. Sleep, stress tolerance, energy levels, and recovery can all influence psychological functioning.

Importantly, exercise does not need to involve elite fitness or highly structured training programs to have benefits. Consistent movement over time is often more important than intensity or perfection.

Neurological Benefits (our brain)

Research has increasingly explored the relationship between exercise, brain functioning, mood, and cognition.

Exercise increases blood flow to the brain, which may support cognitive functioning and concentration.

Research has also found that exercise may influence the hippocampus, a part of the brain involved in memory and emotional regulation.

Physical movement can also influence neurotransmitters and other neurochemicals associated with mood and wellbeing, including serotonin and endocannabinoids such as anandamide. These systems are thought to contribute to some of the positive psychological effects people experience following exercise.

Exercise may also influence attention and stress regulation. Many people notice that movement helps interrupt cycles of worry, overthinking, or mental fatigue, allowing attention to reconnect more fully with the present moment.

This relationship between movement, attention, and emotional regulation can become particularly relevant during periods of stress, pressure, or anxiety.

Research in neuroscience has increasingly explored the relationship between exercise, mood, memory, stress regulation, and cognitive functioning.

In the video below, neuroscientist Wendy Suzuki discusses some of the ways movement may influence the brain and mental wellbeing.

Did you know that even a single episode of exercise can have a positive impact on brain functioning?

You can read more here:

Medical News Today article on exercise and brain function

Emotional Benefits

Exercise can also influence emotional wellbeing in a number of ways.

Many people notice changes in:

mood
stress levels
anxiety
motivation
emotional energy

Many people notice that movement influences how they feel emotionally. Mood may improve, stress can feel more manageable, and people may feel more motivated or mentally energised following exercise.

Movement may also help reduce anxiety for some people by:

supporting nervous system regulation
expending physical energy
shifting attention
increasing behavioural activation

Exercise can additionally create opportunities for social interaction and connection, particularly when movement occurs alongside other people.

Importantly, movement does not need to be perfect or highly structured to have emotional benefits. Walking, swimming, cycling, dancing, or spending time outdoors may all contribute positively to wellbeing. At times, continuing to move despite discomfort, low motivation, or emotional difficulty may also involve developing greater distress tolerance over time.

And do you know how much exercise is recommended?

According to the Australian Government Department of Health, sedentary behaviour should be minimised across the lifespan.

Current Australian physical activity guidelines recommend:

children and adolescents accumulate at least 60 minutes of moderate to vigorous activity daily
adults engage in 150–300 minutes of moderate intensity activity, or 75–150 minutes of vigorous activity weekly
muscle and bone strengthening activities are included regularly across the week
older adults remain physically active on most days where possible

You can read the full guidelines here:

Australian physical activity guidelines

So… how do you implement this?

Movement does not need to start with major lifestyle changes. Often it begins with small decisions that make activity feel more possible and sustainable.

Sometimes it may involve:

getting off public transport a stop earlier
walking for 10 minutes a few times throughout the day
stretching between periods of sitting
swimming
cycling
dancing to music at home where no one can see you
simply spending more time outdoors

Sustainable movement often develops with small and realistic changes rather than all-or-nothing approaches.

Once movement begins, many people notice that it becomes easier to continue moving throughout the day.

Music can also help. Research has found that music may positively influence mood, motivation, and emotional regulation, which can make movement feel more approachable and enjoyable

Sport Australia’s Find Your 30 initiative also provides practical suggestions for incorporating movement into everyday life.

Find Your 30 by Sport Australia

Final thoughts

Exercise is not only about fitness or appearance.

Movement can influence physical health, emotional wellbeing, brain functioning, stress responses, attention, and the way we relate to ourselves throughout the day.

The goal is not perfection or constant motivation.

Often, it is about developing a healthier and more sustainable relationship with movement over time.

If you would like support managing anxiety, mood difficulties, motivation, or wellbeing, you are welcome to contact me here.

Exercise & Wellbeing