Mental health and movement: Why exercise helps more than motivation

The month of January can mess with your rhythm. One minute you’re in holiday mode, the next your calendar is full again. It’s dark before dinner. The days are cold. You just feel a bit off.

You may start to feel lower energy. Then shorter patience. Then all of a sudden, everything starts to feel like effort. Some people feel this more strongly as seasonal depression or Seasonal Affective Disorder (SAD). If what you’re feeling is sticking around for weeks or affecting daily life, it’s a good idea to check in with a healthcare professional.

The CDC reports that physical activity is linked to reduced anxiety in the short term, and it can support sleep and lower risk of depression over time.

Just like in Start With New Year’s Pre-Resolutions, motion creates momentum. Take the first few small steps first and then build from there.

Below are simple ways to use movement to support your mental health this winter and find a few small ways to feel more like yourself again.

Step 1: Use movement for stress relief

When you’re stressed, your brain doesn’t always need a hard workout. It often needs a state change. Try thinking of movement as a reset button:

  • A walk to clear mental noise
  • A strength session to feel steady and capable
  • A stretch to release tension you didn’t realize you were holding
  • A class to get out of your head and into your body

There’s real science behind why this works. Exercise supports brain chemistry that can help with stress and mood. Studies also show aerobic exercise can increase hippocampal volume (a brain region tied to memory and stress resilience) and is associated with BDNF, a protein involved in brain health.

If the goal is wellbeing, your only goal is to leave feeling a little lighter than you arrived.

Step 2: If motivation is low, go smaller and win anyway

If you’re finding that motivation is a little harder to come by, start small. This is where the social media trend “walk with me” gets it right — focusing on consistency over intensity.

Pick one of these movements you can do every day, even on a low day:

  • 10 minutes on the treadmill
  • One lap around the block
  • A 15-minute GoodLife On-Demand workout
  • A gentle yoga or mobility class using GoodLife Group Fitness
  • Two strength moves (example: squats + rows) for 2–3 sets

The point is to build a pattern your brain recognizes: I can do something today.

Step 3: Turn your workout into a mental health check-in

A lot of mental health check-in content comes down to this: name what you’re feeling, then choose what actually helps.

Before you move, ask:

  • What’s my stress level today (1–10)?
  • What emotion is loudest right now?
  • What would actually help: calm, energy, or confidence?

Then match the workout to the day:

  • If you need calm: yoga, stretching, slower walk, lighter weights, longer rest
  • If you need energy: incline walk, short cardio bursts, intervals, a faster-paced class
  • If you need confidence: strength training, machines, a coached session, or a routine you already know

If you want more simple habits that support your mood outside the gym too, Building Better Mental Health is a good read.

Step 4: Exercise for anxiety works best when it’s simple and steady

Anxiety often shows up as mental looping — overthinking, rehearsing, scanning for what could go wrong.

Steady movement helps because it gives your brain something physical to focus on: breathing, rhythm, repetition. Physical activity can reduce short-term feelings of anxiety, even after a single session.

Try:

  • Incline treadmill walk + a good playlist
  • Bike or elliptical at an even pace
  • A beginner-friendly strength circuit
  • A group fitness class where you can follow along without planning

Bonus tip: leave your phone in your locker (or on Do Not Disturb). Even one workout without scrolling can feel like a mental reset.

Step 5: When winter feels heavy, build a “light + move” routine

This is the season where a little structure can help.

Here are two anchors that work well in January:

  • Get some daylight exposure when you can
  • Move your body in any form, even briefly

Movement can look like:

  • A lunchtime walk
  • A quick gym visit during staffed hours
  • A morning stretch near a bright window
  • A low-pressure class that gets you out the door

Step 6: Move with other people

One of the fastest ways to support mental health is to reduce isolation. Working out with others can help you show up on the days you’d skip and make January feel less quiet.

Try one of these light social options:

  • Book the same class time each week (you don’t need to know anyone)
  • Join a small training session
  • Try a virtual workout with a friend and text after
  • Make it a “meet you there” walk

For more on the mental health benefits of moving with other people, check out our blog, Stronger Together.

Here’s a simple 7-day “move your body for your mind” plan

  • Day 1: 10–20 minute walk
  • Day 2: Strength (20–30 minutes counts)
  • Day 3: Rest + stretch (5–10 minutes)
  • Day 4: Class (choose the most approachable option)
  • Day 5: Cardio reset (incline walk, bike, or elliptical)
  • Day 6: Move with someone (or in a busier space)
  • Day 7: Recovery + short outdoor walk if possible

If you’ve been meaning to get back into the gym, a 3-visit pass can be the easiest re-entry point. It’s enough time to test-drive what actually supports your mood — a class, a treadmill walk, a strength session, or a calmer corner of the club.

Build your three visits around what your mind needs most: calm, energy, or connection.

Get a 3-visit trial pass today