My movement boosts mental health: the science behind the connection

It probably comes as no surprise to hear that movement helps with your physical health, but did you know that moving your body can strengthen the mind?

Whether it’s through structured exercise or daily activities, movement plays a critical role in maintaining mental wellbeing and stamina.

Regular physical activity can decrease the effects of stress, improve mood, and even enhance memory and cognition.

What is "movement"?

Before we dive into what your body does with movement, let’s define what we mean.

Movement doesn't have to be confined to structured exercise. Movement could be anything that takes you from inactive to active. It’s taking control of your own health and wellness, and individualizing an activity to your needs. This could mean taking a walk, stretching at your desk, or going to a group class.

Benefits of regular physical activity

• Physical Health: improved mobility, strength, and cardiovascular health
• Cognitive Improvements: better concentration and memory
• Mood Benefits: reduced stress and anxiety

4 scientific reasons why movement improves mental health

Movement doesn't just improve your strength, mobility, and physical health. There's additional mental health benefits that come from the impact that movement has on your body. Here are four different ways that physical exercise (and even lower levels of movement) can deliver a boost to your mental health.

Release of endorphins and neurotransmitters

Exercise stimulates the production of endorphins, the body’s natural painkillers and mood elevators, by triggering the hypothalamus and pituitary gland.

Additionally, physical activity increases levels of neurotransmitters serotonin and dopamine. Serotonin helps regulate mood, and dopamine is associated with pleasure and reward, which together contribute to improved mood and reduced symptoms of depression and anxiety.

Reduced inflammation and stress hormones

Physical activity reduces levels of stress hormones like cortisol. When you exercise, your body produces anti-inflammatory cytokines that help regulate the immune response and reduce inflammation.

Lower cortisol and inflammation levels are linked to reduced stress and a lower risk of mental health disorders.

Enhanced brain function and neuroplasticity

Exercise promotes neurogenesis, the creation of new neurons, particularly in the hippocampus, an area of the brain involved in memory and learning.

This process is facilitated by increased blood flow to the brain during physical activity, supplying it with more oxygen and nutrients. Additionally, exercise boosts the production of brain-derived neurotrophic factor (BDNF), a protein that supports neuron growth and survival, enhancing cognitive functions like attention, memory, and executive function.

Improved sleep

Physical activity helps regulate sleep patterns by increasing the time spent in deep sleep stages, which are crucial for restorative rest.

Exercise also helps synchronize the body’s circadian rhythms, improving overall sleep quality and duration. Better sleep contributes to improved mental health by allowing the brain to recover and process emotions effectively.

Why building a movement habit is more important than ever

We live in a world where it's easier than ever to stay still. Desk jobs. Streaming platforms. Endless digital distractions. It's no wonder that three out of four U.S. adults don’t meet recommended activity levels according to the CDC.

The cost of this inactivity is high, not just in dollars, but in how people feel each day.

Low levels of movement are linked to higher rates of anxiety and depression.

Inactivity can also be connected to increased risk of chronic conditions like diabetes and cardiovascular disease.

But the good news? The solution is in our hands (and in our feet, arms, and legs). More movement can prevent so many dangerous musculoskeletal conditions.

By creating consistent, enjoyable movement routines, we can change our trajectory. And it doesn’t require a gym membership or a full hour blocked on the calendar. It starts with building the habit.

That’s where Move comes in. Proactive movement programs like Sword’s Move allows people to access expert care from the comfort of home with a revolutionary digital delivery model.

All you need is a few minutes a day, and you can use the Move wearable device and the Move app to work on your personalized movement plan to build regular physical activity habits.

Introducing Move: a smarter approach to feeling better

Move is Sword Health’s whole-body solution for building better movement habits and improving quality of life.

The program builds lasting movement habits and stops the progress of low pain and injuries. Move provides personalized, accessible care through daily activities, step goals, and real-time guidance.

Move keeps people physically active, avoids costly interventions, and builds lifelong movement habits. 

The revolutionary digital delivery care model is clinically-grounded and makes Move easy for anyone to use every day. 

How does Move work

With Move, members get:

• A wearable that tracks physical activity, heart rate, sleep, and more
• Weekly Move Plans to guide progress
• Classes, challenges, and movement reminders
• Support from a Doctor of Physical Therapy—your dedicated Physical Health Specialist

And it’s all accessible from home.

How Move works: More than steps, it’s a full support system

Move combines powerful technology with human support to drive real outcomes. Here's what happens when someone joins Move:

1. Receive a Move Kit: this includes the Move Wearable and resistance bands if needed to get started
2. Meet your Physical Health Specialist: each Move member is matched with an expert with a Doctor in Physical Therpay to guide their care plan and progress
3. Baseline assessment to formulate a plan: Move evaluates your current movement levels and wellness indicators to build a personalized movement plan
4. Each week, members get a Move Plan: it includes achievable step goals, curated activities, and challenges to encourage consistency.
5. Track progress and improvement: Your care expert keeps you accountable and the Move app shows your results from better sleep, lower stress, improved strength and energy levels.

The result?

People feel better.

In fact, 74% of Move members report improvement in overall health, and 67% say they feel better or a great deal better overall.

Move has a demonstrated impact on improving the mental health of participants as Sword's member based are 49% less likely to develop anxiety disorders (data taken from Sword's Book of Business in 2024).

Make movement a mindset and start building healthier habits

There’s no one-size-fits-all solution to better health, but consistent movement is always part of the answer. Whether it’s reducing stress, managing chronic pain, or simply wanting to feel more energized, Move helps make that goal achievable.

No pressure. No performance metrics. Just a better way to start moving and keep going.

The main takeaway: exercise regularly to boost your mood

Aim to incorporate physical activity into your daily routine consistently. Even short bouts of movement, such as a 10-minute walk, can add up and provide mental health benefits. It’s important though to not add pressure, do things you enjoy and start with small, achievable goals.

Take the stairs instead of the elevator, walk or bike to work, and take short activity breaks throughout the day.

Eventually you can gradually increase the intensity and duration of your activities.

Ready to feel stronger, more energized, and more in control of your day?

Check to see if you are already eligible for Sword Move through your employer or health plan.