Benefits of Movement for Your Mental Health

You don’t need to run a marathon to feel the benefits of movement. From a morning walk to a weekend hike, physical activity can play a powerful role in supporting your mental well-being. As we mark World Mental Health Day 2025, it’s a reminder that small steps can make a big impact—on the trail, and in your headspace.

Whether you’re new to running, getting back into a routine, or simply moving more throughout the day, here’s how regular movement can help lift your mood, ease stress, and bring more clarity to daily life.

World Mental Health Day 2025: Why Movement Matters

Every year on October 10, the world pauses to recognize World Mental Health Day—a moment to reflect, connect, and take positive steps for mental well-being. This year, movement is a powerful way to participate.

Why it matters:

• Movement gives us a tangible action that we can take—even on hard days.
• It helps normalize conversations about mental well-being by embedding action into awareness.
• It fosters community: join local walks, group runs or movement challenges in support of mental health awareness.

Whether it’s a walk, run, stretch break, or hiking day, using movement as part of World Mental Health Day 2025 can be a meaningful gesture—for yourself and others. Consider encouraging your community or social circle to move together, sharing your experience, or committing to a small movement goal for the day.

How Movement Can Improve Mental Health

Movement isn’t just good for your body, it can also be a powerful support tool for your mind. Physical activity influences brain chemistry, hormone levels, sleep, and self-perception, while also providing real-world benefits that can be felt in daily life.

Endorphins Boost Your Mood

Physical activity triggers the release of endorphins, your body’s natural feel-good chemicals (source: Mayo Clinic). This is one of the fastest ways your brain responds to movement. Even light aerobic activity—like a nature walk, dance session, or low-impact run—can create a sense of calm and uplift, acting as a moving meditation that helps quiet mental noise.

Support Brain Chemistry and Stress Regulation

Regular movement may help regulate key neurotransmitters like serotonin and dopamine, which are linked to mood stability, motivation, and emotional resilience. At the same time, exercise influences cortisol levels, the hormone tied to stress, helping to reduce tension over time (source: National Library of Medicine). Everyone responds differently, so it’s important to tune in to how your body and mind feel.

May Lower Risk of Depression

Physical activity could support long-term mental well-being. Research suggests that regular movement may help reduce inflammation, regulate sleep patterns, and support healthy brain chemistry—all of which may ease symptoms of depression (source: National Library of Medicine). Outdoor movement, like walking or hiking, may offer added benefits through fresh air, exposure to daylight, and connection with nature, helping improve mood and reduce feelings of isolation.

Can Support Focus and Cognitive Function

Even short movement breaks can serve as mental resets. Studies show that 10 minutes of walking may improve memory, focus, and problem-solving skills. Movement increases blood flow to the brain, boosting oxygen and nutrients that support cognitive function, concentration, and productivity (source: National Library of Medicine).

May Improve Sleep and Energy Levels

Exercise supports circadian rhythm and sleep regulation, which are critical for mental clarity. A lack of movement can contribute to lower energy, restless sleep, and a dip in mood, whereas regular activity may make it easier to unwind at night and recharge for the day ahead (source: National Library of Medicine).

Can Boost Confidence and Self-Esteem

Movement provides a tangible sense of accomplishment, even in small steps. Reaching personal milestones—like adding a few more minutes, steps, or distance—can strengthen self-belief and enhance self-esteem. Exercise also has functional and social benefits: standing taller, moving more freely, or participating in a class or group activity can reinforce confidence and reduce feelings of isolation (source: National Library of Medicine).

Movement Ideas for Mental Health

Movement doesn’t have to mean marathons or hours in the gym. The best exercises to release stress are often the simplest—especially the ones you enjoy enough to return to. Below are a few ideas that can help support mental well-being through regular activity.

Aerobic Exercise

Aerobic exercise like running is widely recognized for its potential to ease stress and improve mood. It raises your heart rate, which can help release endorphins and reduce stress hormones like cortisol. Whether jogging around the block or hitting a favorite trail, it’s less about pace and more about consistency.

Running also offers a sense of rhythm and routine. Many people find that carving out even 15–30 minutes for a run can help clear the mind, boost focus, and create space for reflection—especially outdoors.

Are you thinking of lacing up? Explore our Clifton 10 and Bondi 9 styles to keep you moving comfortably and confidently.

Mind-Body Practices 

Not all movement needs to be fast-paced to make an impact. Mind-body practices like yoga, tai chi, and Pilates combine gentle physical activity with intentional breathing and focus, making them powerful tools for stress relief and emotional regulation. These forms of movement may help calm racing thoughts, reduce tension, and improve body awareness—helping you stay grounded in the present.

For those navigating anxiety or burnout, this kind of slow, mindful movement could offer a moment of calm and reconnection, wherever you are in your wellness journey.

Strength Training

Lifting weights or doing body‑resistance workouts isn’t just about building muscle—movement in the gym can also help reinforce confidence, resilience, and a strong sense of self. Each rep you complete, each set you master, shows your body and mind its capabilities.

Strength training can:

• Reinforce self‑efficacy: Completing a new movement or increasing resistance—even a small amount—can build mental resilience and belief in one’s own progress.
• Improve body image: Feeling stronger and seeing subtle changes in movement patterns can shift how you perceive your body from the inside out.
• Provide mental structure: A workout plan offers focus, goals, and clear landmarks—especially helpful when other parts of life feel chaotic.

You want stability, versatility, and comfort under load when picking shoes for strength training. That’s where HOKA’s latest training-ready shoes come in. Our men’s and women’s Solimar is a streamlined, gym-ready shoe that combines a balanced midsole with a low-profile design. It is ideal for switching between lifting sessions and short runs and supports movement without getting in your way.

Our men’s and women’s Kawana 2 is built for cross-training. This style features lateral support and a responsive foam that handles multi-directional movement. It works well for strength circuits, dynamic warmups, and stability-focused exercises.

Low-Intensity Movement

Movement doesn’t have to be intense to be impactful. Walking and gentle stretching are two of the most accessible ways to support your mental health—and they’re often the easiest to stick with. Whether it’s a slow lap around your block, a stroll on the treadmill, or a peaceful trail walk, low‑intensity movement can help ease stress and clear your mind.

These lighter forms of movement:

• Encourage mindfulness: The rhythmic nature of walking or stretching gives your brain a break from daily distractions.
• Reduce pressure: You don’t need to hit a target pace or lift heavy—just moving can be enough.
• Support routine: Even 10 minutes of movement can shift your mindset, especially when done consistently.

Walking is also a great entry point for anyone new to exercise or returning after a time away. Comfortable, supportive shoes can make all the difference in helping you stay motivated. Explore our collection of women’s and men’s walking shoes to find your perfect fit for everyday movement.

How Much Exercise Do You Need for Mental Health Benefits?

Guidelines from the CDC suggest that adults aim for at least 150 minutes of moderate-intensity aerobic activity per week, 75 minutes of vigorous activity, or a mix of both. In addition, it’s recommended to include muscle‑strengthening movements (e.g., strength training) two or more days a week.

Of course, you don’t have to hit these numbers right away. Start small—maybe 10 minutes per session—and gradually build consistency over time. Even modest increases in movement can support mood, reduce stress, and help maintain mental balance.

Things to Keep in Mind Before Starting Your Movement Routine

Before jumping into any new movement habit, you must set yourself up for mental and physical success. Here are a few things to consider:

Talk to a healthcare professional

If you’re dealing with a chronic condition or haven’t been active, talking to a doctor or qualified health professional can help you choose a safe, sustainable approach.

Do what feels good

Movement should feel energizing—not like a punishment. Whether walking, light yoga, dancing in your kitchen, or short jogs, find activities you enjoy. That’s the kind you’ll stick with.

Ease in gradually

Avoid the urge to go all in from day one. Start small, listen to your body, and increase intensity or duration to reduce your risk of injury and burnout.

Consistency matters more than perfection. The goal isn’t to do the most—it’s to keep showing up in a way that feels right for you.

No matter your pace or preferred activity, incorporating regular movement into your day can make a meaningful difference for your mental health. As World Mental Health Day reminds us, every bit of movement counts. So find what feels good, keep showing up, and celebrate the positive ripple effects it can have on both your body and mind.