“Exercise is the most potent and underrated antidepressant.”

— Bill Phillips

The Science of Movement

For those of you who, like me, need science-backed proof to stay motivated, here’s a fun fact that keeps me going: regular exercise can actually help with emotional regulation over time. This was huge for me, especially in overcoming panic attacks. In the short term, exercise activates the sympathetic nervous system (the “fight or flight” response), raising your heart rate and pumping extra blood into your muscles. But over time, consistent exercise helps your body reduce its stress response, meaning you’ll get better at handling daily stress.

There’s also plenty of evidence that physical activity increases levels of serotonin, dopamine, and endorphins—chemicals that help you feel happy, energized, and less anxious. So, it’s not just about physical strength or looking better in your jeans (though if that helps, whatever works!); it’s about strengthening your mental well-being too.

Our Rocky Relationship with Exercise

For many of us, our relationship with exercise doesn’t start on the best foot. I was one of those kids who dreaded PE class—awkward, uncoordinated, and convinced that avoiding activity was the best way to dodge embarrassment. I didn’t realize back then that the real key to overcoming my awkwardness was engaging in more activity, not less.

As adults, when we do exercise, it’s often out of obligation. We get caught up in chasing quick results or feeling pressured to make changes for our health. This approach—fueled by reluctance, calorie restriction, and overexertion—can leave us exhausted and disheartened when progress inevitably slows. It’s a vicious cycle: push too hard, burn out, and eventually give up.

Looking back, I see now that my biggest mistake was treating exercise like a punishment—something to endure or avoid instead of embrace. The real transformation happened when I shifted my mindset. By focusing on building strength, balance, and overall well-being instead of fixating on appearances, I started to experience real progress—both physically and mentally.

The Turning Point

I had fallen into the common trap: if exercise feels like punishment, it’s easy to lose motivation before you ever get to see the long-term benefits. That’s why consistency is key. Once you build some momentum, it’s easier to keep going. Starting from zero over and over again? That’s exhausting.

Now, I exercise to feel connected to my body, to build strength and balance, and to address areas of weakness that cause discomfort or pain. On days when I struggle to give it my all, I’ve learned not to avoid activity entirely. Instead, I adjust the intensity to match my energy and motivation levels.

What I’ve discovered is that the days I feel least inclined to move are often the days I benefit from it the most. What truly matters isn’t pushing to the limit every time—it’s the energy I gain, the improvement in my mood, and the noticeable reduction in overall pain.