Working Out and Mental Health Improvement

 

by Brian Warriner

            Working out, the gym, and exercise are words most people dread. For various reasons, especially when they need to get in better shape. This is normally at the beginning of the year with all the New Year's resolutions. It’s very short-lasting, but what if I told you that working out, exercise, and walking are good for your mental health? As well as your overall physical health.

            At my heaviest, I was in high school. I was 6 feet 4 inches tall, and I weighed about 450 pounds. Now, people didn’t believe me and said I was tall and carried it well. I carried it everywhere and was always panting and sweaty, which isn’t a good look for anyone. I was closeted to my family; I was depressed and had no direction in my life. But I had my nightly walks. I would grab my lunch bag, fill it with CDs, and my batteries. I would go for a walk. If I needed to, I would change the disc or the batteries. I would walk from my house and explore the town. My friend at the time, Jessica, joined me when life at home became ridiculous. We would walk and talk. For the most part, I would go for a walk on my own and clear my head. This is why my mental health wasn’t as bad as it was before, and it could have been. It was something that I did all year round. In winter, I would bundle up and go for a walk at night. In the summer, I would go at night, and I would be drenched in sweat. If I were on vacation at Myrtle Beach, then I would go for a night walk up and down the beach.

            For years, that is what I did; if it rained, I stayed in. Then, when I went to the doctors for a check-up, I was shocked by the weight; I was down to 250 pounds. I have lost 200 pounds in two years. I did what I could to keep up with my walks. When I started to work, that's when my walks became fewer. I would either come home from work and lie down or work at night. When I wasn’t, I would go for a walk, and there were times I tried going to the gym. But I would be there for thirty minutes and then go. Until I eventually stopped going. Now my health isn’t the best, and I have had problems with my feet. I’ve had three toes amputated due to infection. And continue to have pressure issues, which makes it difficult for me to go for my walks. I honestly hate it because I would like to start training to do charity walks. I would go for the charity walks and raise money for charity. But until I get my feet situated, I am unable to do so.

            I wanted to start walks for charity. It gives me something to develop and work on because I want to lose weight and help raise money for charity. But the benefits of improved physical and mental health are what I benefit from.

 

The Benefits of Working Out

            I have tried to work out, but my mind hates the thought of it, because I have to give up the food that I like to see results. Because of my tremors, I find it difficult to lift anything heavy without uncontrollable shaking, which is dangerous. I may not be a workout person or a gym goer. But gym goers may feel the benefits of working out. According to the Mayo Clinic, it helps with depression and anxiety reduction, reduces endorphins, takes your mind off your worries, helps you gain confidence, and is a healthier way to cope with life’s stress. One can be more social when working out in a class (Mayo Clinic, 2023). There is a reason why, when you are feeling blah or you have a bad day at work. Just go to the gym and work out.

            As you work out, you start to relieve stress, improve self-confidence, improve your sleep, and improve your cognitive abilities, sharpening your memory and thinking processes (Preiato, 2012). I know that when I was walking around my town, I would feel like my mind would be clear. I felt great—the scenery of the sunset or seeing how big the sky is. Taking a big, deep breath made me feel alive.

Even the times I tried working out at Planet Fitness, once a friend and I went and registered for membership. Then, when I was working at a spa, we had a Planet Fitness in the next shopping center. I went there and registered for a membership. I went there and would stay on the machines, such as the seated bike or treadmill. It would be thirty minutes. It was a waste of time and money, because I went there a couple of times. I didn’t know how long to do it or how to create a circuit. I gave up.

Working Out and Different Mental Health Disorders

            There are many different mental health disorders in the DSM-5, which is the Diagnostic and Statistical Manual of Mental Disorders. When you have a mental health disorder, such as depression and anxiety, it helps to move around and get out of your head. Being in your head makes depression and anxiety worse. I have experienced this myself, and it’s the worst feeling in the world. When in my head, my depressive episode is the worst feeling, I can’t even be productive. I would stay in bed, but the physical pain I feel every day, constantly, I can’t stay in bed.

            If you are a person who has depression or anxiety, then getting up and working out can help ease the symptoms of the disorder. In some cases, it can reduce the disorder from mild to moderate, can prevent the recurrence of depression, and can even counteract the weight gain symptoms of antidepressant medication (Using Exercise in Mental Health Treatment (guide)| Therapist Aid, 2025). Sometimes medication is needed, and that is a discussion with your doctor. Working out does give you exposure to the physical symptoms of what one feels during a panic attack. This helps you identify when you feel the onset of an attack. This is why you do see physical fitness centers in mental health centers and clinics, as well as rehab centers, because physical movement helps you avoid being stuck in your circumstances.

            From a holistic perspective, when you are dealing with things and you are stuck in your head. When you are lying in bed or sitting in a chair, you feel blah or lack energy. It’s because the energy within your body has become stagnant. This is the reason why you feel like crap. But if you get up and move, you feel better, even if you are cleaning the house or doing some other physical activity. When you are having a mental health episode, such as a depressive episode, get up and move. You will feel an improvement in your mental and physical state.

            If you are dealing with substance abuse, working out is a healthy replacement activity. That’s when you replace your drug taking with working out. As you work out, it can help reduce cravings. When you feel like you are going to use or have a drink, you work out. It’s because of this that you can break your addiction habit, and it makes you less prone to relapsing. Replacement activities are meant to retrain your sobriety. When you are a recovering addict, it’s best to maintain your sobriety.

You Don’t Have to Work Out; Go for a Walk

            You don’t have to hit the gym, and you don’t have to work out; just put your walking shoes on and go for a walk. I find it to be more fitting for me than working out at the gym. Plus, I am not one for looking at myself in the gym mirror. It’s a problem for me because I don’t need to get into my head with the mirror. It can fuck up your mind when you are trying to work out, and there is this mirror. No, thank you.

            When I started my walks back in high school, I didn’t know how healthy it was for me. Because I was a closeted gay kid and overwhelmed with everything that I was going through. I went for a walk. Now, after over twenty years have passed since my senior year, I still make sure that I go for my walks. Then I heard the benefits of walking, which helped me feel better after the walks. UCLA reports that walking can reduce depression and anxiety, boost my mood, enhance cognitive function, and promote mindfulness (Increased Walking Can Lessen Depression, 2025). When you are walking and breathing in the fresh air, you look into the sky or the flowers along your walk. It can help you feel at peace and relaxed. Walking can give you a sense of accomplishment, and it provides social interaction and numerous physical benefits (Increased Walking Can Lessen Depression, 2025).

            It’s something when you are walking around and you have someone with you and are talking. Or if you are like me, you have your iPod and you go for a walk. I even have a walking playlist that has high-energy music. I’m normally out for about an hour. I feel like my mind is clear, and my body feels like a weight has been lifted off my shoulders. More importantly, I feel grounded, and I am not in my head. Trust me, when you are not in your head and grounded, you can feel like everything is okay. For some time, I have had a break from the depressive and anxious thoughts. I can breathe deeply and feel better.

            In conclusion, the benefits of working and walking are designed to provide a different approach to your mental health treatment. When you include therapy, if it’s needed, medication, then you can get a hold of your mental health. But always consult with your medical professional before you start any workout routine or walking routine.

 

 

 

 

References

Mayo Clinic. (2023) Depression and Anxiety Exercise Eases Symptoms. Mayo Clinic.

            https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-excerise/art-20046495

Preiato, D. (2012, March 29). Exercise and The Brain: The Mental Health Benefits of

Exercise. Healthline. Healthline Media.

https://www.healthline.com/health/depression/excerise#general-mental-health-benefits

Using Exercise in Mental Health Treatment (Guide)| Therapist Aid. (2025) Therapist Aid

            https://www.therapistaid.com/therapy-guide/exercise-and-mental-health-treatments

Increased Walking Can Lessen Depression. (2025, January 29).

            UCLAhealth.org. UCLA Health.

            https://www.uclahealth.org/news/article/increased-walking-can-lessen-depression