Reframe: not “getting in shape”—living your values

Movement reliably supports health, longevity, family time, and quality of life. This isn’t about weight loss; it’s about circulation, nervous-system regulation, stronger muscles and mind, and mood stability—in whatever form your current body allows: a stretch between sessions, a lunch-break walk, body-weight circuits, playing tag with your kids, pickup sports, or weight training.

Practical note: exercise competes with intrusive thoughts. I can’t respond to emails while I’m running on a treadmill—and yes, I have learned (the hard way) not to try.

🧠 What the science shows

Depression: Exercise reduces depressive symptoms with effects comparable to established treatments in many trials and meta-analyses, and regular activity lowers future risk of depression (Cooney et al., 2013; Schuch et al., 2016; Schuch et al., 2018).
Anxiety & stress reactivity: Aerobic and resistance exercise reduce anxiety symptoms and improve stress tolerance across ages and fitness levels (Asmundson et al., 2013; Smits & Otto, 2018).
Sleep (your free mood stabilizer): Physical activity improves sleep quality/efficiency—an upstream boost for emotion regulation (Kredlow et al., 2015).
Attention & cognitive health: Movement acutely sharpens attention and, over time, supports brain structure and function (Hillman, Erickson, & Kramer, 2008).
Neurobiology of “feeling better”: Exercise elevates BDNF (neuroplasticity) and engages endogenous opioid and endocannabinoid systems—mechanisms behind runner’s high and post-workout calm (Szuhany et al., 2015; Boecker et al., 2008; Raichlen et al., 2012).
Small bouts work: Even 5–10 minutes can reduce repetitive negative thinking and improve emotion regulation (Bernstein et al., 2019).
Dosage sanity check: Public-health guidance suggests ~150 min/week moderate or ~75 min/week vigorous activity + 2+ strength days—but any movement counts (Piercy et al., 2018).

🔧 Make it values-based (ACT in practice)

In ACT, goals are checkpoints; values are directions. Let your value (e.g., being present with my kids, staying mobile as I age, calmer days) choose one tiny, repeatable action—no perfection required.

Pick one 100% doable move for the next 7 days:

Health/longevity: After morning coffee → 5 minutes of mobility (hips/shoulders/ankles).
Family time: After dinner → 10-minute walk or living-room dance with the kids.
Stress relief: Between meetings → 60 seconds of slow wall push-ups or air squats.
Focus & mood: Lunch break → 8–12 minute brisk walk outside (headphones optional).
Strength & stability: Two evenings/week → 2 sets each of push/pull/squat/hinge (body-weight is fine).

Defusion tip (for the “I blew it” voice):

“I’m noticing I’m having the thought that missing one day means it’s over.”
Then take one smallest next step—today.
Adapt for pain/injury, disability, pregnancy/postpartum, or chronic conditions—movement can and should be adapted, not abandoned.

🧷 Untrendy but True

You get one body—and it’s on your side.

Choose one small piece of movement that serves your values today; let consistency, not punishment, do the heavy lifting.

📚 For the Curious

🎧 Podcasts

The Dr. Stacy Sims Podcast — Training, recovery, and hydration through the lens of female physiology; actionable and myth-busting.
Huberman Lab — Science-heavy deep dives (sleep, sunlight, VO₂max, strength); pull the practices that fit your values.
Move Your DNA (Katy Bowman) — Everyday movement as nourishment; walking, mobility, and environment tweaks.

📚 Books

The Joy of Movement — Kelly McGonigal, PhD (2019): why movement uplifts mood & belonging.
Exercised — Daniel Lieberman, PhD (2021): nuanced science of activity across cultures.
Move Your DNA — Katy Bowman, MS (rev.): gentle daily-movement approach.
Spark — John J. Ratey, MD (classic): exercise and the brain.

🧰 Tool: Simple Weekly Template

Plan tiny, repeatable actions that match your values.
Download: Move for Your Mind

References

Asmundson, G. J. G., Fetzner, M. G., DeBoer, L. B., Powers, M. B., Otto, M. W., & Smits, J. A. J. (2013). Let’s get physical: A review of the anxiolytic effects of exercise. Depression and Anxiety, 30(4), 362–373.
Bernstein, E. E., Curtiss, J., Wu, G. W. Y., Barreira, P., & McNally, R. J. (2019). Exercise and emotion regulation: An overview of transdiagnostic mechanisms. Current Opinion in Psychology, 28, 157–163.
Boecker, H., Sprenger, T., Spilker, M. E., et al. (2008). The runner’s high: Opioidergic mechanisms in the human brain. Cerebral Cortex, 18(11), 2523–2531.
Cooney, G. M., Dwan, K., Greig, C. A., et al. (2013). Exercise for depression. Cochrane Database of Systematic Reviews, 2013(9), CD004366.
Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: Exercise effects on brain and cognition. Nature Reviews Neuroscience, 9(1), 58–65.
Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: A meta-analytic review. Journal of Behavioral Medicine, 38(3), 427–449.
Piercy, K. L., Troiano, R. P., Ballard, R. M., et al. (2018). The Physical Activity Guidelines for Americans, 2nd edition. JAMA, 320(19), 2020–2028.
Raichlen, D. A., Foster, A. D., Gerdeman, G. L., et al. (2012). Wired to run: Exercise-induced endocannabinoid signaling. Journal of Experimental Biology, 215, 1331–1336.
Schuch, F. B., Vancampfort, D., Richards, J., et al. (2016). Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. Journal of Psychiatric Research, 77, 42–51.
Schuch, F. B., Vancampfort, D., Firth, J., et al. (2018). Physical activity and incident depression: A meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631–648.
Smits, J. A. J., & Otto, M. W. (2018). Exercise for mood and anxiety disorders: The state of the science. Depression and Anxiety, 35(4), 356–361.
Szuhany, K. L., Bugatti, M., & Otto, M. W. (2015). A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor. Journal of Psychiatric Research, 60, 56–64.

Move for Your Mind: Why Exercise Is a Mental Health Intervention