Sweat and strength: The role of exercise in mental wellness

AUSTIN (KXAN) — While therapy and medication are cornerstones of mental health care, experts say exercise can also be helpful.

One in 10 adults in the United States experienced depression from 2020 to 2023, according to the Centers for Disease Control and Prevention. The agency's data shows the U.S. is in mental health crisis, impacting people of all ages.

“For some people, exercise works as well as antidepressants, although exercise alone isn’t enough for someone with severe depression,” said Dr. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School, in a Harvard Medical School article.

It’s a promising message, but one that doesn’t overlook the reality many face: depression often saps the motivation to begin.

The Challenge of Getting Started

Depression doesn’t just affect the mind - it takes a physical toll, too. Mental health experts say symptoms include disturbed sleep, low energy, and appetite changes.

One way to get started is to take five minutes daily walking or any activity you enjoy. Soon, five minutes of activity will become 10, and 10 will become 15.

The Mayo Clinic echoes this advice, stating that while links between exercise, depression, and anxiety aren’t fully understood, the mental benefits are real. Physical activity can ease symptoms, elevate mood, and even prevent relapses in some cases.

The Science of Sweat

Exercise naturally boosts endorphins, the brain’s feel-good chemicals, and helps reduce levels of the stress hormone cortisol. Working out outside adds the bonus of sunlight exposure, which can increase vitamin D levels and help regulate mood.

According to experts, exercise helps build emotional resilience. Regular physical activity can:

• Boost confidence: Reaching fitness goals, big or small, provides a sense of accomplishment and improves self-image.

• Promote social connection: Whether it’s a group fitness class or a friendly nod during a neighborhood walk, human interaction can ease loneliness and lift spirits.

• Encourage healthy coping: Replacing unhealthy habits like excessive drinking or negative self-talk with movement offers a more constructive way to handle stress.

Turning Fear Into Focus

Fitness enthusiast Chris Carter knows this firsthand. He celebrated his birthday by running a half marathon, a feat he credits with helping him stay mentally strong. “Turn fear into focus,” he says, a mantra that highlights the emotional strength built through physical challenge.

This mindset is central to the annual Murph Challenge, a grueling workout held every Memorial Day in honor of Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005. Murphy’s signature workout, now famously known as “Murph,”—includes:

• 1-mile run

• 100 pull-ups

• 200 push-ups

• 300 air squats

• Another 1-mile run

All completed while wearing a 20-pound weight.

The workout isn’t just about fitness - it’s about facing discomfort with purpose. “Murph is our way of stepping into discomfort with intention,” reads a local gym’s invitation to the challenge. “Honoring sacrifice with sweat. Showing up with our people and doing something hard that reminds us who we are. We carry the weight because they did.”

A Note of Caution

While fitness can be a powerful ally in supporting mental health, it’s not a replacement for professional care. If you’re experiencing symptoms of depression or anxiety, it’s important to speak with a qualified mental health provider. Help is available 24 hours a day by calling or texting 988.