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Break the Cycle: Transform Your Mental Health with Exercise

Writer's picture: Lurreley Arzola TorresLurreley Arzola Torres
women exercising for their mental health

In today’s fast-paced world, you're juggling multiple roles: caregiver, professional, partner, and friend.


With all of these responsibilities, your mental health can take a backseat, often leading you to feel burnt out, anxious, and even depressed.


But what if there was a simple, accessible way to feel better, reduce stress, and regain balance?


The answer lies in regular physical exercise, a powerful tool to transform your mental health and well-being.


The Hidden Mental Health Crisis

You face unique mental health challenges due to hormonal changes, social expectations, and caregiving responsibilities.


According to the World Health Organization (WHO), women are nearly twice as likely as men to experience depression, with an estimated 280 million people globally suffering from this condition.


The problem is clear: mental health struggles are pervasive, and traditional solutions like medication or therapy can feel out of reach for many due to stigma, cost, or accessibility.


This is where exercise comes in—an affordable, effective, and holistic way to improve mental well-being.


Why Movement is the Medicine You Need

Physical activity has a profound impact on your mental health, and the benefits are backed by extensive research.


Here’s how regular exercise helps:

  • Releases Feel-Good Hormones: exercise triggers the release of endorphins, natural mood elevators that reduce feelings of stress and anxiety.

  • Reduces Symptoms of Depression and Anxiety: studies show that moderate-intensity exercise, like aerobic exercise and mind-body exercise, can be as effective as antidepressants in some cases.

  • Improves Cognitive Function: regular movement enhances focus, memory, and problem-solving skills by increasing blood flow to the brain.

  • Promotes Better Sleep: Physical activity helps regulate sleep patterns, which are often disrupted by stress and mental health challenges.


Simple Ways to Transform Your Routine

To make exercise a sustainable habit, consider these options customized to different needs:


  • Stress Relief: try yoga for mindfulness and relaxation. Yoga not only improves flexibility but also encourages deep breathing, which helps lower cortisol levels.

  • Mood Boost: engage in cardiovascular exercises like jogging, swimming, or dancing to elevate your spirit. Even a 20-minute dance session in your living room can leave you feeling energized and uplifted.

  • Building Resilience: strength training fosters a sense of empowerment and confidence. Lifting weights, even with light dumbbells, can help you feel strong both physically and mentally.

  • Social Connection: join a group fitness class or running club to reduce isolation and build community. Exercising with others creates accountability and makes the activity more enjoyable.

  • Nature Walks: spending time outdoors while walking or hiking can amplify the mental health benefits of exercise. Being in nature has been shown to reduce feelings of anxiety and promote mindfulness.

  • Structured Programs: consider apps or online fitness programs that provide guided workouts tailored to your fitness level and goals. This can add variety and keep you motivated.

  • Mindful Movement: practices like Tai Chi combine gentle physical activity with mindfulness, making it an excellent choice for stress management and overall well-being.


By experimenting with different types of exercises, you’re more likely to find an activity that aligns with your interests and lifestyle, ensuring long-term consistency and enjoyment.


Take the First Step

With this information, it’s time to take action.


Here’s how to get started on your journey to improved mental health through exercise:

  1. Start Small: begin with just 10-15 minutes a day and gradually increase the duration as you build consistency.

  2. Find Your Passion: choose an activity you genuinely enjoy, whether it’s dancing, walking, or lifting weights.

  3. Set Realistic Goals: focus on achievable milestones to stay motivated and track progress.

  4. Incorporate Movement into Daily Life: walk during lunch breaks, take the stairs, or do a quick workout at home.

  5. Enlist Support: partner with a friend, join a class, or find an accountability group to keep you on track.


Your Path to Better Mental Health Starts Here

Improving your mental health is not about perfection, but persistence.


Start where you are, use what you have, and do what you can.


Every step forward, no matter how small, is a victory. So, take a deep breath and step into a healthier, happier you, one movement at a time.


If you’re ready to break the cycle and take charge of your mental health, I invite you to join the Radiance Inner Circle—a supportive community designed for women just like you.


Here, you’ll find the encouragement, accountability, and practical tools you need to make lasting changes in your wellness journey.


Whether you’re just starting out or looking to maintain your momentum, the Radiance Inner Circle membership program is a space to grow, connect, and thrive together.


Click the button below to learn more about the Radiance Inner Circle and take the next step toward a brighter, healthier you!


 

References: 

  1. World Health Organization. Depressive disorder (depression). World Health Organization. Published March 31, 2023. https://www.who.int/news-room/fact-sheets/detail/depression

  2. Mayo Clinic. Exercise and Stress: Get Moving to Manage Stress. Mayo Clinic. Published August 3, 2022. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

  3. Xie Y, Wu Z, Sun L, et al. The Effects and Mechanisms of Exercise on the Treatment of Depression. Frontiers in Psychiatry. 2021;12(1). doi:https://doi.org/10.3389/fpsyt.2021.705559

  4. Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga. 2011;4(2):49-54. doi:https://doi.org/10.4103/0973-6131.85485

  5. Clinic CH. Dance for Heart Health: Cardiovascular Benefits of Dancing. CardioVascular Health Clinic. Published May 1, 2024. https://cvhealthclinic.com/news/dance-heart-health-benefits/

  6. Sani NA, Yusoff SSM, Norhayati MN, Zainudin AM. Tai Chi Exercise for Mental and Physical Well-Being in Patients with Depressive Symptoms: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health. 2023;20(4):2828. doi:https://doi.org/10.3390/ijerph20042828.   

  7. CDC. Benefits of Physical Activity. Physical Activity Basics. Published April 24, 2024. https://www.cdc.gov/physical-activity-basics/benefits/?CDC_AAref_Val=https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

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