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01 / PHYSICAL WELLNESS

Movement & the Brain

How physical activity influences your brain, stress response, and mental health.

Movement does more than strengthen your muscles. It also affects brain signaling, stress regulation, sleep, and emotional well-being. You don't have to be an athlete to experience the benefits. Different forms of movement can support your health in different ways. 

01 / UNDERSTAND THE SCIENCE

What happens in your brain when you exercise?

Physical activity affects several systems involved in how your brain functions.

Neurotransmitters

Physical activity can influence signaling, and norepinephrine. Which are chemicals that help regulate motivation, mood, attention, and alterness.

Dopamine

Motivation, reward, and focus

Serotonin

Mood, emotional, stability, and
well-being

Norepinephrine

Alertness, attention, and stress response

Brain-derived neurotrophic factor (BDNF)

Exercise can increase BDNF, a protein that supports the survival, function, and adaptability of neurons. This may contribute to improved learning, memory, and emotional regulation.

BDNF

Supports the growth and plasticity of neurons (brain plasticity).

Your stress-response system

During physical activity, your heart rate and breathing may increase as your body responds to physical demands. Regular exercise can support how your body responds to stress over time.

02 / THE EVIDENCE

What does research show?

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Exercise can help reduce depressive symptoms.

A 2024 study found that walking or jogging, yoga, and strength training were among the most effective forms of exercise for reducing depressive symptoms.

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A single session can reduce anxiety. 

The CDC reports that a single session of moderate-vigorous physical activity can reduce short-term feelings of anxiety and improve sleep quality. 

03 / APPLY WHAT YOU'VE LEARNED

Three ways to support your brain through movement

01

Choose an activity
you can realistically repeat.

Walking, dancing, cycling, swimming, and strength training are all options. 

Why it may help

Regular participation allows you to build physical fitness and potentially experience longer-term health benefits.

02

Start with a manageable amount.

Try a short walk, gentle stretching, or another accessible activity.

Why it may help

Starting with a realistic goal can reduce barriers to getting started. You can gradually adjust based on your needs and abilities

03

Notice how your body responds.

Pay attention to your mood, energy, stress level, and physical comfort before and after movement. 

Why it may help

Your experience can help you identify what feels supportive and recognize when adjustments may be needed.

04 / YOUR NEXT STEP

Try one type of movement you'd like to try this week.

Ask yourself: What activity feels realistic for me? When could I make time for it? What might make it easier to get started?

Remember:

Physical activity is one tool for supporting well-being, not a replacement for healthcare, adequate rest, or other needs.

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