How Movement Supports Mental Health - and Why It Makes Perfect Sense for Therapy

So much of therapy is now focused on “evidence-based practice” - which means using interventions that are proven by science. More and more, therapists are becoming aware of how much evidence there is to support combining talk-based approaches with movement. Part of our mission at Run Walk Talk® is to make movement-based psychotherapy ubiquitous, because movement isn't just physically beneficial; it's a powerful tool for mental well-being. Here's a high-level look at the science behind how it works:

When you move your body, your brain releases chemicals that directly impact your mood. Endorphins, for example, are released during exercise, which have pain-reducing and mood-boosting effects (Harvard Health Publishing, 2021. Exercise is an effective anti-depressant).

Regular movement also helps regulate the body's stress response. Exercise can modulate the hypothalamic-pituitary-adrenal (HPA) axis, leading to a reduction in cortisol levels and a more balanced stress response (Mayo Clinic, 2022. Exercise and stress: Get moving to manage stress).

Furthermore, exercise has been shown to promote neurogenesis, the growth of new brain cells, particularly in the hippocampus, an area associated with memory and mood (Erickson et al., 2011. Exercise training increases size of the hippocampus and improves memory). It also contributes to increased levels of brain-derived neurotrophic factor (BDNF), which supports neuronal survival and growth (Cotman et al., 2007. Exercise builds brain health: key roles of growth factor cascades and synaptic plasticity).

Beyond these physiological effects, movement can provide a mental break, offering a space for processing thoughts and reducing rumination. This can be particularly helpful in managing anxiety.

Though we never emphasize “fitness” in the traditional sense in a Run Walk Talk® engagement, achieving fitness goals, even small ones, can contribute to a sense of accomplishment and improved self-efficacy. Social aspects of exercise, such as participating in group activities, can also foster social connection and reduce feelings of isolation (Lubans et al., 2016. Physical activity improves executive function in a way that is dependent on cardiorespiratory fitness).

Essentially, movement provides a range of benefits for mental health, impacting both biological and psychological well-being. This is why combining movement with talk therapy can be so powerful; it addresses mental health on multiple levels, leveraging both physiological and psychological mechanisms for a more holistic approach to well-being. If you're interested in learning how to integrate movement into therapeutic practices, explore our certification program at runwalktalk.com/certification.