How MOVEMENT Helps You Heal (Essential 8 Series – Part 2)
Episode 60: Spotify | Apple Podcasts | YouTube
View transcript on Buzzsprout
Most of us know that movement is good for our mental health—but few of us know just how essential it is.
This blog—based on Episode 60 of the Regulate & Rewire podcast—breaks down the research, reframes the “exercise is good for you” advice, and offers a compassionate nudge to help you actually build a movement habit that supports your nervous system.
Whether you’re healing anxiety or depression, stuck in a sedentary season, or curious if your current workout routine is helping or hurting your mental health, this episode is for you.
📓 Download your Movement Workbook! – CLICK HERE
What We Cover in This Episode
- Why movement is essential for mental health and healing
- Minimum activity guidelines for nervous system regulation
- How to start moving when you’re exhausted, depressed, or stuck
- Signs your current workout routine might be hurting more than helping
- Tangible tools to make movement easier, gentler, and more sustainable
Movement Isn’t Optional—It’s Foundational
This is the second episode in the 8-part Essential 8 series, which unpacks the lifestyle habits most correlated with nervous system health and long-term mental wellness.
When it comes to foundational habits, movement is at the top of the list. But just how powerful is it? A major review found that physical activity can be 150% more effective than medication or cognitive therapy for reducing depression and anxiety. It’s not a replacement, but a non-negotiable pillar. As Dr. John Ratey, author of Spark, said it best: “Exercise is the single most powerful tool you have to optimize brain function.”
This episode isn’t here to shame you into a workout routine. It’s here to simplify the research, validate your resistance, and show you what’s actually possible—especially if you’re starting from scratch.
How Much Movement Do We Actually Need?
The World Health Organization, CDC, and other major public health institutions agree on the global minimum guidelines for physical activity:
- 150 minutes of moderate aerobic activity per week (like brisk walking)
- OR 75 minutes of vigorous activity (like running or cycling)
- PLUS 2 days of strength training
That’s about 20–30 minutes a day. And while it might sound intimidating, you can break it down and ease in—like aiming for just 5 minutes to start. The science is clear: our brains need our bodies to move to help metabolize stress hormones and build resilience.
When Fitness Culture Gets It Wrong (And Why It’s Hard to Move)
For many, movement is mentally and emotionally loaded. If you grew up equating exercise with weight loss, punishment, or comparison, it makes perfect sense that rebuilding a healthy relationship with it feels hard.
If you’re also recovering from burnout, trauma, or depression, getting started can feel like climbing a mountain. I share my own story of returning to movement after a long sedentary stretch, and a client story about starting with just a walk to the mailbox—and building from there. This section is all about making change feel doable, without shame or perfectionism.
What Kind of Movement Is Right for You?
Not all exercise is created equal. Certain types of high-intensity workouts (like CrossFit or hot yoga) can actually exacerbate nervous system dysregulation—especially if you’re already anxious or burned out.
It’s important to reconsider your current routine through a nervous system lens:
- Is this helping me feel more regulated?
- Or am I chasing intensity because it matches my internal chaos?
For deeper dives on this topic, I recommend Episode 57 (on cold plunges and HIIT) and Episode 18 (on exercise-induced anxiety).
Small Habits, Big Impact
You don’t need a gym. You don’t need an hour. And you don’t need to wait until you feel motivated.
Frequency matters more than intensity, especially at the start. The goal is consistency and sustainability. Even 5–10 minutes of gentle movement can change your brain chemistry, lower stress, and build self-trust.
This is why inside the Regulated Living Membership, our monthly 27-minute workouts are designed specifically for nervous system regulation—not weight loss or aesthetics. Therapists across the country are now recommending them as structured movement interventions for anxiety and depression.
Three Tangible Takeaways
- Movement is essential for nervous system health. If you’re not moving regularly, it’s worth addressing—not for aesthetics, but for healing.
- Not all movement is created equal. Even if you’re active, the type and intensity matter. Choose what regulates your system, not just what burns calories.
- Start small and stay consistent. A 5-minute stretch or a walk to the mailbox is enough to build from. Your body is worth the effort, even on the hard days.
Sources:
- https://www.who.int/news-room/fact-sheets/detail/physical-activity
- https://bjsm.bmj.com/content/57/18/1203
- https://www.technologynetworks.com/neuroscience/news/massive-review-identifies-exercises-that-could-most-benefit-mental-health-370600
Looking for more personalized support?
- Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
- Join me inside the Regulated Living Membership, a mental health membership and nervous system healing space (sliding scale pricing available)
- Join my Release Class – Monthly guided nervous system regulation class
- Order my book, Healing Through the Vagus Nerve today!
- Download free resources here
*Want me to talk about something specific on the podcast? Let me know HERE.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding a medical condition.
