Improving Your Emotional Health Through Exercise

BY MARK KINI

The past 10 months have been incredibly challenging for my mental health. In late May of 2024, I played in a charity dodgeball game for our local Boys & Girls Club. It’s always a fun and competitive event—and one of the top fundraisers for the organization. We won the tournament in 2023, and I was determined to help our team defend that title.

Most of the players in the event are teenagers or young adults, so the energy level is high. My adrenaline was pumping, and for a moment, my mind slipped back to my younger, more athletic days. The games began, and within the first couple of minutes, I felt a sharp pain in my left Achilles tendon.

Call it pride or stubbornness, but I kept playing—through all five games.

The next morning, I could barely walk the 25 feet from my bedroom to the bathroom. That was the beginning of a long, frustrating recovery process. Eventually, I found one of the top orthopedic sports medicine doctors in the Boston area, and I was placed in a walking boot for 10 weeks—10 long, difficult weeks. It was physically uncomfortable, and it completely disrupted my normal routine.

My workouts became extremely limited because of the pain, and over time, I sank into a functional depression. I struggled to find light at the end of the tunnel. This type of injury can take a long time to heal, and at the time, I simply refused to accept that reality. Unfortunately, that resistance only made things worse—both physically and mentally.

Today, I’m in a much better place. I’m out of the boot, the pain is gone, and I’m about 75% back to my pre-injury training. The road has been difficult and humbling, but it has also been a lesson in patience, resilience, and self-compassion. I’m finally beginning to feel like myself again—and that’s something I don’t take for granted.

In today’s fast-paced, hyper-connected world, taking care of your mental health is more important than ever. While therapy, mindfulness, and medication all play important roles, one of the most accessible and impactful tools we often overlook is exercise. Many of us turned to getting fit as a way to cope with the stresses of COVID, but then we got busy again and start making excuses. You don’t have to be a marathon runner or gym rat to experience the benefits—just moving your body regularly can make a profound difference in how you feel mentally and emotionally.

Here are five science-backed ways that exercise can improve your mental health:
1. Reduces Stress and Anxiety
When you’re stressed or anxious, your body produces more cortisol—the “stress hormone.” Exercise helps lower cortisol levels and boosts your brain’s production of endorphins, which are natural mood elevators. Whether it’s a brisk walk, a bike ride, or a yoga class, physical activity gives your brain a break from constant worry and overthinking.

2. Improves Mood and Fights Depression
Multiple studies show that regular exercise can be just as effective as antidepressant medication for some people with mild to moderate depression. It increases the availability of key neurotransmitters like serotonin, dopamine, and norepinephrine—brain chemicals that play a direct role in mood regulation.

3. Enhances Sleep Quality
Exercise helps regulate your sleep-wake cycle, making it easier to fall asleep and stay asleep through the night. Better sleep leads to better mental clarity, mood stability, and overall emotional resilience.

4. Boosts Self-Esteem and Confidence
When you follow through on exercise goals—even small ones—you build a sense of accomplishment and self-discipline. Over time, this boosts self-esteem and creates a more positive body image. You begin to view yourself as someone who takes care of their well-being.

5. Creates Structure and Social Connection
Regular physical activity brings structure to your day, which can be grounding when life feels chaotic. Joining group classes, recreational sports, or even walking with a friend adds a social dimension that’s been proven to reduce feelings of loneliness and isolation.   [CD0525]