Movement Is Powerful Medicine For The Mind As Well As The Body

The evidence keeps stacking up that movement is one of the most reliable ways to lift mood, lower anxiety, build confidence, and feel more like you. Today’s coverage in Fitt Insider highlighted a new editorial in the British Journal of Sports Medicine urging clinicians to prescribe exercise as a first-line treatment for depression  - with structured plans, not vague “be more active” advice. 

Below is what the best current research (and UK guidance) actually says - plus a simple, doable starter plan for anyone who is looking to improve their mental-health without resorting to medication, punishing workouts or feeling overwhelmed.

The Research and The Evidence

BJSM (British Journal of Sports Medicine) editorial: a psychiatry team argues that not prescribing exercise for depression could be poor practice, calling for personalised FITT-based prescriptions (Frequency, Intensity, Time, Type) and better training for clinicians. Media summaries note that many mental-health professionals receive little to no exercise-prescription training.

 NICE (National Institute for Health & Care Excellence) already includes group exercise as an evidence-based option for new episodes of depression and even as an add-on when medication alone isn’t helping. In routine care, social prescribing also links people to community activity like walking groups or parkruns. 

What the evidence says 

1. Exercise reduces symptoms of depression, anxiety and distress.
   
   A 2023 umbrella review (high-level analysis of many studies) concluded physical activity is effective for mild-to-moderate depression and anxiety across diverse populations.
   
   
2. Strength training helps, not just cardio.
   
   A meta-analysis of 33 randomised trials found resistance training produced a moderate reduction in depressive symptoms (number needed to treat ≈ 4). Translation: it works for many people.
   
   
3. You don’t need loads to benefit.
   
   A large analysis in JAMA Psychiatry (The Journal of American Medical Association) showed small doses of weekly activity are linked with substantially lower risk of depression. Earlier work suggests even about 1 hour per week of any-intensity activity could prevent a meaningful slice of future depression cases.
   
   
4. Brain changes are part of the story.
   
   Aerobic exercise can increase hippocampal volume (a memory and emotion hub) in older adults — one likely mechanism for cognitive and mood benefits.
   
   
5. Global and national bodies agree.
   
   WHO (World Health Organisation) states regular physical activity reduces symptoms of depression/anxiety and enhances brain health; UK guidance echoes this and recommends lifestyle activity to support wellbeing.  

How movement builds confidence & self-esteem (not just “fitness”)

Movement builds confidence as much as it builds biceps. 

The key is to make it regular - by that I mean daily. But the good news is that it doesn’t have to be a full blown 1 hour workout each day … even a 5 minute Pilates routine, a 15 minute brisk walk, or a simple strength set, can start to release ‘feel good’ hormones or endorphins. These are considered natural painkillers and mood boosters, along with other neurotransmitters like dopamine, serotonin, and endocannabinoids. These chemicals reduce pain and stress, enhance mood and energy, and contribute to feelings of euphoria, which is often described as a “runner's high”.

Each time you prioritise movement and exercise you’re laying down positive patterns in your subconscious brain. You’re helping to establish a database of information that will (with commitment and repetition) replace negative feelings (low self-esteem, feeling stuck in a rut, a lack of confidence in yourself, ) with feelings of positivity and a sense of “I can do this!”. 

So often, as women we can feel like we’re stuck in a rut - a never-ending cycle of caring for everyone else but ourselves - fuelled by caffeine and poor sleep.

What carving out even 5 or 10 minutes of exercise does: 

1. It tells your subconscious brain that you are important and you value your health.   
2. It creates a feeling of moving forward and this creates momentum because your achievements compound. Imagine having £10 and doubling it, and doubling it again… just doing that 10 times gets you to over £10,000)....  
3. Your subconscious doesn't think - it follows the instructions your conscious brain gives it. If you’re thinking “I’m so exhausted, I feel there’s no hope, I feel overwhelmed” this is relayed to your subconscious - and remember it will assume because this is what you're always thinking you must want more of it. The cycle continues.  
4. Exercise breaks the cycle - it’s a “pattern interrupt”.   
5. The more you do something the easier it gets. The easier it gets the more enjoyable it becomes and you want to do more of it.

Your subconscious brain is keeping the score. Self-esteem and confidence grow through evidence.

But - improving self-esteem and gaining more confidence isn’t an instant switch - it’s a stack of small wins done daily. It’s making a daily commitment to yourself (even 5 minutes) that requires discipline to start with - not willpower.

Stick with it and within as little as 2 weeks you could start to feel the shift. Then the ripple effect begins as you sleep better, choose better food, set better boundaries, and say yes to more of the life you want. 

No punishment, no perfection. Just simple, regular movement that teaches your body, and your mind, to trust you again.

To Sum Up:

Learning and progressing a movement pattern (from a 10-minute Pilates routine to learning a dance routine) gives “wins” that translate to everyday life. UK resources for the public explicitly note physical activity boosts self-esteem and confidence, which in turn supports better mental health. 

Movement quickly raises neurotransmitters like endorphins and serotonin, improves sleep, and lowers physiological stress - the “you feel better after you move” effect most of us notice. 

Group-based activity, walking clubs, and parkrun-style events add belonging and routine which are two potent mood buffers. UK primary care actively signposts to these through social prescribing and the parkrun practice initiative. 

“How much is enough” for mental health?

• You’ll see mood benefits from very small amounts (even ~10 minutes per day), especially if you’re starting from low activity.
  
  
• General targets: WHO recommends 150–300 minutes moderate activity or 75–150 minutes vigorous weekly plus muscle-strengthening 2+ days. Think of these as a range, not a rulebook.
  
  
• For depression specifically: NICE includes group exercise as a treatment option; outdoor activity may confer extra wellbeing benefits. 
  

The bottom line is this: the best dose is the one you’ll stick to. Consistency beats intensity and generally it’s easier when you have a routine and support in place.

A simple, non-punishing starter plan (fits busy, real lives)

Goal: Lift mood, reduce stress, build confidence with doable steps.

Daily (5-10 min):

• Morning mobility “micro-dose”. Gentle stretches for spine, hips, ankles. (Think: oiling the hinges.
  
• Breath reset - perhaps later in the day (Box Breathing: Inhale 4 counts; Hold 4; Exhale 4; Hold 4  - repeat 4-6 times) to downshift the nervous system.
  

3 x week (20-30 min):

• Brisk walk (outdoors if possible) or easy cycle. Aim for “slightly breathless but can chat.” Green / outdoor settings can add an extra mood lift. 
  

2 x week (15-25 min):

• Strength “snacks” - movements using bodyweight or light weights: squats, wall push-ups, loaded calf raises, bicep curls. Progress by adding reps each week.
  

1 x week:

• Social movement. Join a friend for a walk, try a low-stress class, or sample a local parkrun (you can walk it). The social piece helps motivation and mood. 
  

Notes: If you’re under active care or have a mental-health condition, loop in your GP or care team before changing activity. NICE recognises exercise as an option - your clinician can help tailor it. 

What to choose: cardio vs strength vs mind-body?

• Cardio (walk, cycle, swim): excellent for stress relief and sleep; supported by brain-health research.
  
  
• Strength (Pilates, resistance bands, bodyweight, weights): strong evidence for reducing depressive symptoms; also builds joint confidence and everyday capacity.
  
  
• Mind-body (Pilates, yoga, tai chi): helpful for interoception, posture, balance, and calm; a good “gateway” to more movement. (Many trials in the umbrella review included these formats.) 

Pick the one you’ll actually do this week - then layer in others as energy and confidence grow.

Common questions

Is exercise “as good” as meds or therapy?

It’s usually comparable for mild-to-moderate symptoms, and it pairs well with other treatments. For more severe depression, it’s often an add-on rather than a replacement. Your care should be personalised. 

How fast will I feel better?

Some people notice a mood lift immediately after a single session; bigger, steadier gains emerge over 2–6 weeks of regular practice, depending on dose and starting point. (That’s consistent with trials and guideline timelines.) 

What if I’m worried about injury or fatigue?

Start low, go slow. Short bouts, most days, are safer and more sustainable than heroic sessions. If you have medical conditions, ask your GP about local social-prescribing options for supported activity. 

The empowering takeaway

Movement is not a punishment for your body - it’s a joyful way to improve your clarity, confidence, and sense of freedom. The science says even small, consistent steps can shift mood and self-belief, often faster than we expect. 

You’re not chasing perfection, just progress that compounds week on week. The only things you need to focus on are taking action and taking it one day at a time. 

And to do that you need to find a rhythm you can repeat: plan the activity, the time of day and the place you’ll do it - then begin.