Exercise and Mental Health: Why Starting Small Matters

In healthcare the mind and body are often treated as separate. Psychological problems are addressed using psychotherapy. Physical health problems do not always consider psychological factors.

However, we have all experienced how the mind and body are connected and interact with one another:

• Stress or anxiety resulting in an increased heart rate, possibly changing your temperature.

• Significant physical injuries can often result in significant changes in mood and heighten emotions.

Another example of the connection between mind and body is exercise therapy. Research suggests that structured exercise can meaningfully improve symptoms of depression and may be comparable to some traditional treatments in certain situations.

Now what this does not mean is that you should stop taking medication or discontinue psychotherapy. Instead, I would consider looking at adding exercise into your day.

A big barrier of course is going to be motivation and even a lack of energy.

Exercise may not be what your body is telling you to do. However, our instincts are not always reliable when it comes to health behaviours. Think of foods many of us enjoy: chocolate, lollies, or chips. These all taste good and your body tells you to give it more. However, they are well known to be poor for our health.

Many people experiencing depression describe feeling exhausted even after small tasks. In these situations, being told to "just exercise more" can feel frustrating or unrealistic.

So where could you start when fatigue and low motivation are present?

Here are some ideas:

• Use temptation bundling, particularly for physical activity or exercise. For example, only watching your favourite show, listening to a podcast, or playing music during exercise. This shifts the instant reward toward the behaviour you are trying to build and allows your impulses to work for you rather than against you.
  

• Celebrate small wins. Acknowledging progress, even when it feels minor, can boost confidence and strengthen belief that change is possible.
  

• Expect setbacks. Real life is unpredictable. Stress, fatigue, illness, and competing demands happen. Rather than viewing slips as failure, research encourages seeing them as part of the behaviour change process. Shifting from an “all or nothing” mindset to one focused on gradual progress can make change more sustainable.
  

• Lower the bar so it feels almost too easy. Many people aim too high too quickly. Starting with a version of the habit that feels very achievable can help build consistency. Examples include 5 minutes of movement or simply putting gym clothes on, even if you do not end up training.

  
  

These strategies are drawn from the work of Katy Milkman, a professor of behavioural economics who researches why people struggle with change and what helps positive behaviours last. If you would like to learn more, you can explore her work at www.katymilkman.com

It can also help to involve others. Exercising with someone you enjoy spending time with can make the activity feel less like a task and more like time together.

Exercise is not a cure for every mental health challenge. However, it is one of many tools that can support wellbeing when used alongside other treatments.

For many people, the hardest part is simply starting. Beginning small and building gradually can make the process more realistic and sustainable.

Written by

Samuel Bulten

Exercise Physiologist | Masters in Medicine (Pain Management)

Director, Adapt Movement

Disclaimer

This information is for educational purposes only and is not a substitute for personal medical advice. These blogs are written by Sam Bulten and represent his opinions and insights and are based on his experience and interpretation of the research. As Sam is a human, these opinions and insights are not absolute truths.