Lauren Ruhl is a licensed professional counselor and sport psychology consultant at Greenepsych, a private practice near Philadelphia. She received her bachelor's degree from Lebanon Valley College and her master’s in Sport & Performance Psychology from the University of Denver. Lauren provides individual and group mental skills training for athletes, parents, teams, and coaches, working with clients from middle school to post-college. Specializing in injury recovery due to her personal history, she guides athletes through the mental challenges of rehab, helping them manage pain, stress, isolation, and identity issues while developing strong mental coping skills.
Article3 min read
Can Exercise Really Improve Your Mental Health?
- Lauren Ruhl LPC CSCS
- Arash Javanbakht MD
- Oct 1, 2025
- 3
Most of us have heard time and time again about the benefits of exercise on mental health. But if it was that easy, everyone would be doing it already. Many feel skeptical about whether exercise really can help depression and anxiety symptoms or are intimidated by the effort required to start a routine. What may surprise you is how quickly you’ll feel noticeable benefits from exercise and how little you need to incorporate into your routine.
How Exercise Benefits Your Mental Health
- Exercise leads to measurable changes in your brain. Brain growth factors increase, and parts of the brain involved in reducing anxiety and depression (e.g., hippocampus) grow larger.
- Exercise improves your mood and increases energy levels. Endless studies have shown that exercise boosts your energy and mood—even a single session can improve your mindset. These effects can help lift the sadness and apathy that accompany depression and reduce symptoms of anxiety in as little as a week.
- Setting fitness goals gives you a sense of purpose. Improving your fitness level requires taking control of your schedule and putting in consistent effort. Creating reasonable goals gives you something to work towards and provides a sense of accomplishment when you reach them.
- Your sleep quality improves when you exercise. Exercise is scientifically proven to increase sleep quality and satisfaction. It’s during this deep sleep that your body and mind repair themselves. More recovery time leads to lower levels of the hormones that cause depression and anxiety.
Tip sheet:
How to Build the Best Exercise Routine for Depression and Anxiety
- Pick exercises you love. Hate running on the treadmill? Don’t force yourself—you’ll end up resenting your exercise routine and be more likely to skip it. Choose ways to exercise that feel genuinely enjoyable to you, whether that’s dancing, swimming, weightlifting, or a team sport.
- Try switching it up. If you tend to get bored with the same exercise schedule, don’t be afraid to change what you’re doing. Take the opportunity to try a new activity or learn a seasonal sport.
- Get an accountability buddy. You’re less likely to skip the gym when someone else is counting on you to be there. Ask a friend if they’d like to join or sign up for a group class that requires you to pay a deposit.
- Find small opportunities in your daily routine. You don’t need to spend an hour on the treadmill every day to improve your fitness. Waiting for the coffee to finish brewing? Do a few light stretches. Catching up with a friend on the phone? Walk around the house instead of sitting down. As long as it keeps your heart rate up, it counts!
- Don’t think of it as all or nothing. When the day gets away from you and you run out of time for the exercise session you’d planned, use the time you do have. Spending five minutes dancing to your favorite music is better than throwing the whole idea away.
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