Exercise and Mental Health: Why Movement is One of the Best New Year Resolutions

When it comes to New Year’s resolutions, many of us set big goals that can feel overwhelming and unsustainable. But what if the key to lasting change — and better mental health — is found in small, intentional steps? In this episode of Giving Voice to Depression, we explore the powerful connection between exercise, movement, and mental health.

Our guest, exercise psychologist and health coach Michelle Elmer, shares how reframing movement as a tool for mental well-being can reduce stress, lift depression, and help us feel more in control of our lives. Whether it’s taking a short walk, stretching, or simply moving your body with compassion instead of punishment, you’ll hear why small shifts in how you approach exercise can lead to profound benefits for both body and mind.

This episode offers encouragement for anyone feeling stuck, anxious, or self-critical as they look ahead to a new year. Instead of aiming for perfection, we discuss how to cultivate self-compassion, celebrate progress, and use movement as a foundation for healing.

Adel Korkor's TEDx Talk: (61) Motion Impacts Emotion: My Journey With How Running Saved My Life | Adel B. Korkor, M.D. | TEDxOcala - YouTube 

Link to Article quoted in episode:
Depression and anxiety: Exercise eases symptoms - Mayo Clinic

Intentions/Resolutions read at end of episode: 8 Alternatives to New Year’s Resolutions If You Live With Mental Illness (themighty.com) 

Primary Topics Covered:

• Why most New Year’s resolutions fail and how to make sustainable ones
• The mental health benefits of exercise and movement
• How self-compassion creates lasting change
• Shifting from punishment-based exercise to joy-based movement
• Using small, consistent actions to reduce stress and improve mood
• Reframing physical activity as a form of self-care, not discipline
• Encouragement for those struggling with depression or anxiety during the New Year
• How exercise can be a protective factor in recovery and daily mental health

Timestamps:

00:00 – Introduction and episode overview
 02:10 – Why most New Year’s resolutions fail
 05:22 – The link between exercise and mental health benefits
 08:47 – Self-compassion vs. self-criticism when setting goals
 12:15 – Shifting from punishment-based exercise to movement for joy
 16:42 – How small steps lead to sustainable progress
 21:03 – Using movement as a daily stress-relief practice
 24:30 – Encouragement for listeners struggling with depression in the New Year
 28:12 – Final thoughts: Why movement is one of the best resolutions for mental health

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