Cardio and mental health: why movement is medicine

From improved mood to lower blood pressure, cardiovascular activity, commonly called “cardio,” has far-reaching benefits for both body and mind. But perhaps most surprising is how profoundly cardio supports mental health.

Through the lens of neuroscience, psychology, and practical lived experience, the science is clear: aerobic exercise is one of the most effective tools we have for improving emotional regulation, cognition, sleep, and resilience.

And the best part? It doesn’t take hours. Even a walk around the block helps.

What is cardio, and what counts as cardio exercise

Cardio is short for “cardiovascular exercise,” and it refers to any activity that raises your heart rate and increases blood flow over a sustained period of time. It’s also called “aerobic” exercise, which literally means “with oxygen.”

What counts as cardio exercise?

Activities like walking, dancing, jogging, biking, or swimming count as cardio because they activate large muscle groups, stimulate breathing, and pull more oxygen into the bloodstream, fueling your body and brain.

Think of a runner mid-jog: their legs move rhythmically, their arms swing, and their lungs expand as oxygen floods in to support effort. This oxygen helps muscles grow stronger and supports brain chemistry too.

Benefits of cardio on mental health

Here’s what happens when cardio becomes part of your life, even in short or slow sessions:

• Better mood: Cardio triggers the release of endorphins, dopamine, and serotonin. These chemicals help regulate mood and support emotional balance.
• Improved cognition: Aerobic activity increases blood flow to the brain, enhancing memory, clarity, and learning.
• Reduced depression: Regular cardio has been shown to reduce symptoms of depression and anxiety. In many cases, it can be as effective as medication or therapy.
• Better sleep: Cardio helps regulate sleep cycles and increases time spent in deep, restorative stages of sleep.
• Stress resilience: Exercise mimics some of the body’s physical stress responses, like increased heart rate. With consistency, it trains the brain to handle stress with more stability and calm.

The science behind cardio and mental health

When you move your body through moderate cardio activity, your brain responds in powerful ways:

• Neurotransmitter release: Cardio increases levels of dopamine, serotonin, and endorphins. These natural chemicals improve focus, elevate mood, and create a sense of well-being.
• Cortisol control: Cardio helps regulate cortisol, your primary stress hormone. By activating this system during exercise, the body becomes better at managing everyday stressors.
• Brain growth and plasticity: Exercise promotes the release of BDNF, a protein that supports neuron growth. This is especially valuable in the hippocampus, the part of the brain that governs memory and emotional processing.

One umbrella review by Anglia Ruskin University in 2023 found that even low-to-moderate cardio reduced depression by 23 percent and anxiety by 26 percent.

The best part? These benefits don’t take months to show up. Even one 10-minute cardio session can help improve mood.

You don’t need to run a marathon to feel the effects

A common myth is that cardio must be intense to matter. That’s not true.

You don’t need to run for hours or climb steep hills to get mental health benefits.

The World Health Organization recommends 150 to 300 minutes of moderate-intensity activity per week. That works out to about 20 to 40 minutes a day. Walking, dancing, or riding a bike all count.

And it’s okay to start small.

• Choose something you enjoy so you’re more likely to keep going.
• Break it into manageable parts. Three 10-minute sessions still count.
• Even light movement creates momentum for more activity later.

Think of cardio as brain training. You’re not just getting stronger. You’re getting more focused, more balanced, and more resilient.

Meet Move: an easier way to build a cardio habit that sticks

If you’re not sure where to start, Sword Health’s Move program is designed to help you build consistent movement habits that support both your physical and mental health.

Sword Move helps you move more, feel better, and stay ahead of pain and injury before they interfere with your life. It combines personalized movement plans with wearable motion tracking, real-time feedback, and expert-designed weekly updates.

And it’s not just for recovery. It’s for everyday movement health.

What Move offers:

• A wearable tracker to monitor heart rate, steps, and sleep
• Weekly Move Plans that fit your life, energy level, and goals
• Short, guided sessions and daily step targets via the Sword app
• Real-time support and motivation from a Doctor of Physical Therapy
• Movement tracking that gives you real-time insights and progress feedback

You’ll be matched with a Physical Health Specialist who gets to know your goals, lifestyle, and movement history. From there, they’ll tailor a weekly plan that evolves with you. Each specialist has a Doctorate in Physical Therapy.

As the member progresses, their matched specialists used the AI-generated data from past performance to adapt their program and help them progress. Whether you're easing soreness, increasing flexibility, building strength, or preventing future injuries – you'll get a personalized program that you can complete any time, from any place.

And it works.

Strong recovery results from Move members

• 74 percent saw improvement in overall health
• 67 percent felt better or significantly better
• 49 percent were less likely to develop anxiety symptoms

Move makes it easy to start, stay consistent, and feel the change.

Take one step toward better mental health

Cardio doesn’t just benefit the body. It’s a direct line to a calmer, clearer, and more energized mind.

Every step, pedal, or deep breath moves you toward more stability and joy.

Want to see how easy it can be to feel better, physically and mentally?

Check your eligibility for Move today. It only takes a minute to begin.