Exercise and Mental Health: Small Changes, Big Impact

May 18

Many of you have asked about how to fit more exercise into your daily routines. The great news is that you don’t need to dedicate a full 30-minute or hour-long workout to experience the mental and physical benefits of exercise. You can easily integrate shorter bursts of activity throughout your day, and it’ll still make a big difference in how you feel.

Here are some simple ways to add movement to your daily habits without disrupting your schedule:

Start With the Basics: Incorporate Movement into Everyday Tasks

The key is to make exercise a natural part of your daily routine. You can start small by integrating movement while doing other things. For instance:

Brushing your teeth: While you’re brushing your teeth in the morning, try doing neck stretches or leg lifts. This can kickstart your day and get your body moving before you even step out the door.
Waiting in line: Instead of standing still while waiting for your coffee or in other downtime moments, try marching in place, doing leg lifts, or moving your arms with some simple shoulder shrugs. These small movements will help keep you active throughout the day.

Make Use of Commercial Breaks

Another great way to sneak in exercise is during commercial breaks while watching TV. Commercials usually last around 2-3 minutes, which gives you enough time to do some quick exercises like:

Push-ups in one break
Squats in the next
Lunges or arm exercises in another

Mix and match exercises to keep things interesting. This is a simple way to stay active while still enjoying your favorite shows!

Take a Walk After Meals

After eating, consider taking a short walk or a leisurely stroll with your family. This is a great way to get moving without feeling like you're committing to a formal workout. You might find that it helps with digestion, improves your mood, and leaves you feeling refreshed.

Household Chores as Exercise

Did you know that your household chores can also count as exercise? Sweeping, vacuuming, or scrubbing the floor are all ways to keep your body moving. So, next time you're doing some housework, think of it as a chance to fit in some extra physical activity.

The Benefits of Moderate Intensity Exercise

You might be wondering: What type of exercise should I do for the best mental health benefits? The answer: Moderate-intensity exercise is key. Here's a breakdown of how moderate exercise helps improve both physical and mental health:

Reduces Depression: Exercise releases endorphins and helps reduce symptoms of depression. Even if you only engage in moderate exercise for 20-30 minutes, it can significantly reduce the intensity and frequency of depressive episodes.
Alleviates Anxiety: When we’re anxious, we tend to breathe shallowly, which can exacerbate feelings of stress. But with exercise, especially when you focus on deep breathing, you increase oxygen to the brain, which calms the body and mind.
Boosts Sleep: Regular exercise helps your body relax, stabilizes your blood pressure, and supports healthy sleep. Whether you’re an early riser who wants more energy during the day or a night owl who needs to wind down, exercise can be tailored to help you feel more rested.
Improves Relationships: Exercise also benefits relationships. When you’re less stressed and more physically relaxed, you’re more likely to be present and engaged with your partner. Movement-based activities, like yoga or meditation, can help foster deeper connections and communication.
Enhances Stamina and Energy: Exercise increases blood flow and helps you feel more energized. This can improve your stamina, both in your daily activities and even in your sex life! Higher energy levels contribute to better physical health and emotional well-being.

Finding Your Exercise Sweet Spot

There’s no need to stress about finding a one-size-fits-all routine. You can choose different intensities based on what works for you. Here's how you can determine your exercise intensity:

Low-intensity exercise: You can talk comfortably and carry on a conversation without getting winded (e.g., walking at a leisurely pace).
Moderate-intensity exercise: You’re able to talk but need to take a few breaths in between sentences (e.g., speed walking, biking).
High-intensity exercise: Talking becomes difficult, and you’re breathing harder (e.g., running or intense kickboxing).

If you want to burn fat, aim for 20-30 minutes of moderate-intensity exercise. You can break it up into shorter sessions throughout the day if that works better for you.

Exercise in the Workplace

If you work at a desk, try to incorporate more movement into your day. Here are some simple tips:

Take the stairs instead of the elevator.
Print documents from the farthest printer to get in more steps.
Walk to meetings instead of emailing or calling—use that time to get steps in and clear your mind.
Use a standing desk or standing desk alternate between sitting and standing to stay more active throughout your work hours.
Use a Cubii to stay active by pedaling while you work, incorporating low-impact movement without disrupting productivity.

Remember: small changes like these can have a big impact on your mental and physical health!

How to Integrate Exercise Into Your Day

Begin by integrating movement into your daily habits. For instance, consider adding some exercises while brushing your teeth after waking up and taking a shower. You can engage in neck stretches or leg lifts during this time to kickstart your day with movement.

If you're looking to add more physical activity to your day, consider simple ways to incorporate exercise into your routine. Instead of just brushing your teeth, you could march in place or move your legs from side to side. This can be easily done while waiting in line for your morning coffee or any other brief downtime. Don't feel tied to standing still; you can engage your arms with shoulder shrugs or other movements. These small adjustments can help you stay active throughout the day.

Community Insight: Exercise Doesn't Have to Be Complicated!

One of the great things about our the wellness community is the shared knowledge and support. During a recent live session, one of our members shared a fantastic tip about fitting exercise into daily life:

"You can do exercise this way – small bursts during your regular routine, like while waiting for coffee or during commercial breaks!"

This comment really resonated with me because it echoes exactly what I’ve been encouraging—exercise doesn’t have to be a big, time-consuming commitment. It’s about taking small, consistent actions throughout the day. Whether it’s marching in place while waiting in line, doing squats during commercial breaks, or even taking a walk after meals, you can make exercise work for you without feeling overwhelmed.

“Using Commercials as rest breaks.”

One of our amazing community members shared this during a recent conversation—and it’s a powerful reminder that you don’t need a perfect routine to feel better. Just *one* intentional action can change your whole day.

Interested in the Wellness Solution Community? Here’s How to Join!

If you’re ready to take your wellness journey deeper and surround yourself with like-minded women who value holistic health, stress relief, and sustainable self-care—the Wellness Solution Community is for you.

Inside, you'll find support, tips, live sessions, and inspiration from other professional and entrepreneurial women committed to making small, meaningful changes that lead to big results.

Click here to join the Wellness Solution Community and start transforming your mental and physical health—one micro-movement at a time.

Take Action: Start Small and Build

As you can see, adding exercise to your day doesn’t require major changes. Start small, find what works for you, and gradually build up from there. The key is consistency and making movement a regular part of your day.

If you’re looking for more guidance on how exercise and nutrition can impact your mental health, or if you want support in integrating these changes into your routine, feel free to reach out. I offer holistic therapy to help individuals, especially women entrepreneurs and leaders, lead balanced, healthy lives.

Call to Action

If you’re ready to embrace a more active lifestyle, download my Mood-Boosting Foods eCookbook for more holistic strategies to support mental health. Whether it’s exercise or nutrition, taking small steps can lead to big results.

What small changes can you make today to incorporate more movement into your routine? Drop your thoughts in the comments below—I’d love to hear your ideas!

Written by: Reynelda Jones, LMSW-C, ADS, CIMHP

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