Movement for Mental Health: How Science and Spirit Align

Movement for Mental Health: How Science and Spirit Align

For years, I treated exercise like a box to check. I’d push through a workout because I thought I “should” — for weight, for health, for discipline. But it wasn’t until I faced seasons of stress and low mood that I realized movement was something deeper. It wasn’t just about fitness — it was about healing.

The Breakthrough

I still remember one morning when everything felt heavy — my thoughts spiraled, my body felt sluggish, and I couldn’t see a way forward. Instead of collapsing back into bed, I went for a walk. At first my feet dragged, but with each step, something shifted. The air felt lighter, my chest opened, and my thoughts untangled. By the time I returned, I wasn’t “fixed,” but I was different.

That day was a turning point. Movement stopped being about calorie burn and became a lifeline for my mind and spirit.

What Science Says

Research backs up what I felt that morning — movement literally changes the brain:

• Neurotransmitters and Mood BoostersExercise increases serotonin (linked to happiness and calm), dopamine (motivation and reward), and endorphins (natural pain relievers and mood elevators). A Harvard study showed even 15 minutes of running or an hour of walking daily reduced the risk of depression by up to 26%.

• Neuroplasticity and ResiliencePhysical activity sparks brain growth and strengthens connections, improving resilience against stress and supporting long-term mental health. Dr. Wendy Suzuki’s research highlights how exercise boosts memory and protects against cognitive decline.

• Stress RegulationMovement reduces cortisol, the stress hormone, while improving vagal tone (the health of the vagus nerve), which supports calm and emotional regulation.

• Whole-Body IntegrationFrom increased blood flow and oxygenation to improved sleep cycles, movement sets the stage for healing both brain and body.

And here’s the beautiful part: you don’t need a gym membership. Walking, dancing, yoga, hiking, even gentle stretching all offer measurable benefits.

What Spirit Affirms

Long before neuroscience had words for it, spiritual traditions knew the power of movement:

• Yoga was designed as a pathway to still the mind through movement and breath.

• Indigenous dance rituals used rhythm and motion to release energy, tell stories, and connect with the divine.

• Breath and posture practices in meditation remind us that the body is the vessel for spiritual presence.

When I move now — whether on a trail, in the yoga studio, or in my living room — I feel that same truth. Movement clears stuck energy, creates space for spirit, and grounds me in the present. It’s science and spirituality agreeing: movement heals.

A Daily Practice of Renewal

Today, I see movement as a kind of daily reset button. Some days it’s a mountain hike that fills me with awe; other days it’s five minutes of stretching between calls. No matter the form, I always come back lighter, more hopeful, more myself.

Movement has become my meditation, my therapy, and my prayer.

The Invitation

If you’ve only ever known exercise as a “should,” I invite you to experiment. Start small. Go for a walk. Put on music and dance in your kitchen. Stretch in the quiet of the morning. Notice how your mood shifts.

Science proves it works. Spirit confirms it heals. And your own body will remind you:

Movement is medicine.