Why Small Steps Can Transform How You Feel
Movement is one of the most powerful — yet often overlooked — tools we have for supporting mental health. Whether you’re dealing with stress, anxiety, low mood, or simply feeling flat, the right kind of movement can shift your brain chemistry, regulate your stress response, and build long-term emotional resilience.
“You don’t need a perfect workout — you just need something achievable and consistent. Even small amounts of movement can change how you feel.” — Charlie, Exercise Physiologist at Active EP
Why Movement Is Medicine for Your Mind
Exercise is one of the most effective non-drug treatments for depression and anxiety — and the biology behind this is incredibly strong. Movement:
“Movement changes your brain. It builds momentum. It gives you a sense of control on the days you need it most.”
The Australian Bureau of Statistics (2024) reports that 42.9% of Australians aged 16–85 have experienced a mental disorder — a reminder that exploring multiple supportive therapies, including movement, is essential.
If you need immediate support, please reach out to Lifeline on 13 11 14.
How Movement Improves Mood — Now and Over Time
Movement supports mental health in different timeframes:
Immediate (within minutes)
Short-term (days to weeks)
Long-term (months and beyond)
What Types of Movement Help Most?
Charlie’s philosophy is simple: The best exercise is the one you enjoy, can repeat, and can rely on when life feels heavy.
1. Aerobic Movement (“Huff and Puff”)
Charlie’s favourites: walking the dog in nature and trail running with music.
2. Strength Training
“Lifting heavy weights is empowering — it reminds people they’re capable and strong.”
3. Mind–Body Grounding Through Nature Walking
Instead of yoga or Pilates, Charlie’s grounding practice of choice is a slow, mindful walk with his dog in nature.
4. Micro-Movement Breaks
Short “movement snacks” help regulate stress and prevent mental overload:
The “Move Your Mood” Formula — Simple and Sustainable
Here’s a simple guideline for supporting mental wellbeing with movement:
Daily 2–10 minute “mood boosters” can include:
“You don’t need to feel good to start moving — but movement will help you feel good.”
Common Barriers — And How Active EP Helps
Our approach at Active EP:
What Success Looks Like
Charlie’s Key Message to Clients
“Movement doesn’t just change your body — it changes your brain. Start small, stay consistent, and choose movement you enjoy. Your future self will thank you.”
Evidence Summary Box
| Study / Guideline | Key Finding | Clinical Takeaway |
|---|---|---|
| Schuch et al., 2016 | Exercise is as effective as antidepressants for mild–moderate depression. | Movement is a foundational treatment option. |
| Blumenthal et al., 2007 | Aerobic exercise reduced depressive symptoms comparably to medication. | Simple, consistent aerobic exercise is effective. |
| Gordon et al., 2018 | Resistance training significantly reduces depressive symptoms. | Strength training supports mental and physical resilience. |
| Mikkelsen et al., 2017 | Exercise increases BDNF, improving emotional regulation and cognition. | Movement supports long-term brain health. |
| Australia’s Physical Activity & Mental Health Guidelines (2020) | Regular activity reduces anxiety symptoms by up to 30%. | Small, consistent movement delivers meaningful benefits. |
Collectively, this evidence shows that movement powerfully improves mental health through biochemical, cognitive, and behavioural pathways. At Active EP, Charlie integrates this research into personalised, achievable exercise plans that support long-term wellbeing.