Can Physical Activity and Exercise Help My Depression?

Physical Activity and Depression

As a men’s therapist here in Chicago, I often sit across from men who are juggling a lot—work stress, relationship challenges, family responsibilities, financial pressure, and personal doubts they rarely talk about. The common thread? They’re feeling overwhelmed, anxious, depressed, or simply disconnected from themselves.

One of the first things I ask is this: “How’s your body doing?” It might sound like an odd question in a therapy session, but it opens a powerful door. There’s a deep connection between our minds and our bodies, and exercise—yes, even a short walk or lifting weights for 20 minutes—can be a game-changer for your mental health. Let’s break down why.

The Body Keeps the Score—Literally

You’ve probably heard phrases like “carrying the weight of the world on your shoulders” or “feeling like you’ve been punched in the gut.” These aren’t just metaphors. When stress builds up, it shows up physically—tight shoulders, headaches, digestive issues, low energy, and disrupted sleep.

Over time, chronic stress can even weaken your immune system and increase the risk for heart disease. But here’s the good news: exercise helps release that stored tension, according to clinical research. It’s one of the most natural and accessible ways to reset your nervous system and start feeling like yourself again.

Mood Boost Without a Prescription

When you work out—whether it’s hitting the gym, running on the lakefront, biking through Lincoln Park, or even chopping wood in your backyard—your brain releases chemicals like endorphins, dopamine, and serotonin. These are the “feel-good” neurotransmitters that help reduce anxiety, lift your mood, and bring a sense of calm and focus.

Related: What is male depression about?

For men struggling with depression or burnout, this chemical shift can be a lifeline. You don’t have to become a triathlete. Just 20 to 30 minutes of moderate activity a few times a week can make a noticeable difference. And here in Chicago, where winters can feel long and gray, regular movement can be especially helpful in fighting off seasonal depression.

Exercise as a Grounding Ritual

Let’s be real—men often deal with emotions by avoiding them. Numbing out with screens, drinking more than we’d like, or distracting ourselves with work. The idea of “feeling your feelings” can sound uncomfortable or even weak. But exercise gives you another route in. It’s a physical act that helps anchor you in the present moment. Lifting weights? You’re focused on form, reps, and breath. Going for a jog?

You’re noticing your stride, your heartbeat, the sidewalk under your feet. These moments of grounding bring you out of your racing thoughts and back into your body—where you can actually feel and process what’s going on.

Building Confidence from the Inside Out

Many men I work with struggle silently with self-doubt. Whether it’s feeling inadequate at work, disconnected in their relationship, or just not where they thought they’d be in life—those thoughts can spiral. Exercise helps shift that narrative.

When you commit to moving your body, even in small ways, you start proving to yourself that you can show up. You finish a workout, and you feel stronger—not just physically, but emotionally. That sense of accomplishment, however small, builds self-respect. You’re no longer just reacting to life—you’re actively participating in it.

A New Way to Relate to Anger and Anxiety

Men are often taught that anger is the only “acceptable” emotion, or they suppress everything until it erupts. Anxiety, too, can get bottled up and turned inward or projected outward. Exercise offers a healthy outlet for both. Instead of lashing out, you can move the energy through your body.

Related: 10 super smart ways to cope with anxiety

Boxing, sprinting, lifting—these aren’t just workouts; they’re forms of emotional release. And after a tough session, many men report that their anger feels less explosive, their anxiety more manageable.

Getting Started Without Overthinking It

You don’t need a personal trainer or a perfect plan to start. Try this: commit to moving your body for just 15-20 minutes, three times a week. That’s it. Walk around your neighborhood, take the stairs at work, do bodyweight exercises in your living room, or join a local gym or class.

If you live near the lake, take advantage of the trails and fresh air. If winter’s here, there are great indoor spaces around Chicago—from climbing gyms to pickup basketball courts. Start small. Stay consistent. Let your body lead the way.

Therapy and Exercise: A Powerful Combination

While exercise has many benefits, it’s not a cure-all. If you’re feeling stuck, talking to a therapist can help you unpack what’s going on underneath the surface. In my work with men, I often help clients pair movement with emotional awareness. Together, we look at how your physical habits can support your emotional goals—and vice versa. You don’t have to navigate this alone.

Final Thoughts: Your Body Is Not the Enemy
Too many men are taught to disconnect from their bodies, to “tough it out” or ignore the signals. But your body holds wisdom. When you move it with intention, you’re not just working out—you’re tuning in. You’re telling yourself: I matter. My health matters. My well-being matters. And that message? It’s worth repeating every day.

Looking for Support in Chicago?

If you’re ready to reconnect with your body, manage stress, or explore therapy in a non-judgmental space, I’d be honored to help. As a men’s therapist based in Chicago, I offer individual sessions that blend practical tools with real talk. Feel free to contact me to set up a consultation or explore more of my therapy services for men in Chicago.