Exercise & mental health
Why Many Therapists in British Columbia Recommend Exercise for Mental Health
Many people in British Columbia struggle to find energy or motivation to add exercise into their daily lives. Busy schedules, financial pressures, and the stress of current events can leave us feeling drained or stuck in cycles of doom-scrolling.
However, in the past five years, research has consistently shown that regular movement can significantly reduce symptoms of depression and anxiety. A 2024 meta-analysis found moderate improvements in mood and mental health across randomized trials — with walking, jogging, yoga, and resistance training among the most effective options. In some cases, the mental health benefits of exercise are comparable to traditional psychotherapy and medication, making it a strong complementary strategy that many therapists now recommend.
Moderate Exercise Can Make a Big Difference
While vigorous or high-intensity workouts have clear health advantages, moderate activity is enough to support better mental health. Simple actions such as short walks, light stretching, cycling to work, or gentle home workouts can all make a difference.
One important message for counselling clients is that “something helps.” Even modest increases in activity — far below public-health targets — are linked to lower rates of depression and anxiety. Whether you’re starting small or returning after a break, consistent, moderate activity can meaningfully improve mood and resilience.
Exercise Takes Many Forms — Find What Works for You
As a therapist and coach, I often emphasize that movement should feel enjoyable, not punishing. While some people thrive in a gym setting, others prefer more creative or flexible approaches. Movement is movement — it doesn’t have to be “formal” exercise to count.
When working with clients, I often suggest:
Dance to your favourite playlist in the kitchen
Walk a neighbour’s dog at the park
Try a free yoga or tai chi video online
Join a community fitness, hiking or run group
Research supports a wide variety of activities — aerobic exercise (like walking or dancing), resistance training (weights or bands), and mind-body practices (yoga or tai chi) have all shown benefits for mood and anxiety. Choosing an activity that fits your preferences and lifestyle makes it more sustainable, and sustainability predicts long-term benefit.
How Exercise Supports the Brain and Mental Health
Exercise helps both the brain and body. Physiologically, it boosts brain-derived neurotrophic factor (BDNF), supports neuroplasticity, and regulates key neurotransmitters like serotonin and dopamine. It also improves sleep, reduces inflammation, and builds confidence, all of which help stabilize mood and reduce anxiety.
From a psychological perspective, regular movement fosters a sense of control and self-efficacy. It provides structure, opportunities for social interaction, and a natural way to reduce stress, outcomes that many clients discuss with their therapists as part of a holistic treatment plan.
Movement and Chronic Pain: Building Hope Through Action
For those living with chronic pain or fatigue, exercise can feel daunting. Yet research shows that consistent, low-intensity exercise has can help reduce pain and improve daily functioning.
Recent research reports that movement therapies can relieve chronic low-back and musculoskeletal pain and lower recurrence risk. Even short walks or light stretching can provide measurable benefits. It’s always best to discuss any new exercise plan with your primary care provider or a certified health professional to ensure safety and success.
Why Therapists Recommend Gradual, Personalized Exercise Plans
As the saying goes, “the longest mile is the one to the door.” Because pain, fitness level, and mental health needs vary, therapists and counsellors in BC typically help clients start small, with achievable, individualized goals such as:
A 10–20 minute walk a few times per week (throw on your favourite podcast, call an old friend, or just enjoy the sounds of nature)
Light strength training or stretching sessions
Beginner-friendly yoga or movement videos
These gradual steps reduce fear of movement, increase confidence, and support adherence — and adherence strongly predicts mental health improvement. Small, consistent efforts can add up to significant progress in mood, energy, and well-being.
Looking for a Therapist in British Columbia?
If you’re exploring therapy or counselling in BC, consider working with a clinician who takes a holistic approach — one that supports mental health through evidence-based psychotherapy, mindfulness, and physical well-being.
At Slack Tide Counselling we offer online therapy for individuals throughout British Columbia, helping clients build realistic, compassionate routines that include both emotional and physical self-care. Exercise (like most things in life) doesn’t need to be perfect to help, it just needs to start.
