Family medicine physician Dr. Stacy Stewart of Perimeter North Medical Associates spoke recently about the powerful role exercise plays in supporting mental health.
“I am a family medicine specialist or primary care provider,” Dr. Stewart said. “I also have an additional board certification in lifestyle medicine.”
She explained that lifestyle medicine focuses on six key areas: eating a plant-forward diet, engaging in regular physical activity, managing stress, prioritizing quality sleep, avoiding risky substances, and fostering positive psychology through community connection.
“Exercise is a purposeful activity that we do with our bodies,” she said. “Usually it’s organized, we plan for it, and it’s recurring.” The goal, she noted, is to maintain or improve health.
National guidelines recommend at least 150 minutes per week of moderate-intensity activity, or 75 minutes of vigorous-intensity activity. Dr. Stewart said intensity can be measured with the “talk test.” With moderate exercise, “you should be able to speak in complete sentences but not necessarily sing a song.” Vigorous activity means “you can say a couple of words, but you cannot complete a full sentence.”
Dr. Stewart emphasized that any amount of movement matters.
“Start where you are, do what you can,” she said. “Any exercise, any movement of any level of moving your body is better than none.”
When tying exercise to mental health, Dr. Stewart cites the World Health Organization’s definition: a state of well-being where individuals can cope with everyday stress, work productively, and contribute to their communities.
“When I think of mental health, I simply think of my mood,” she said.
Research shows exercise provides a range of mental health benefits, including:
- Reduced anxiety, depression and negative mood
- Lower risk of postpartum depression
- Better sleep quality
- Improved focus, attention and emotional regulation
- Boosted self-esteem through healthy habits
“It also was shown to alleviate depression and anxiety,” Dr. Stewart said, referencing studies on brain-derived neurotrophic factor (BDNF), a protein released during exercise that boosts cognitive function.
She also highlighted the role of endorphins, natural chemicals that “block pain and promote feelings of well-being and pleasure.”
“Generally, you never regret a workout. If anything, you may regret not working out,” Dr. Stewart said. “Remember that our feelings oftentimes follow our actions.”
As for the best type of exercise, Dr. Stewart said to keep it simple.
“Anything that gets you moving, anything that you can do to move your body counts,” she said.
She recommends incorporating strength training twice a week to protect bones and muscles, especially as people age, and praises walking as one of her favorite forms of exercise.
“Walking is free. Number one, it doesn’t cost you anything,” Dr. Stewart said. “Number two, if you’re able to get outside and breathe nice fresh air, that is so helpful, not only mentally, but for your lungs.”
Even short interactions with neighbors while walking, she added, can build community and boost mental health.
For patients seeking resources, Dr. Stewart recommends Walk With a Doc, SilverSneakers® for older adults and the Park Prescriptions program, which helps people find local green spaces for activity.
Her bottom line: start small, keep moving and remember the mental health benefits exercise provides.
“Even if you don’t feel like it, just get up and do it,” Dr. Stewart said. “I promise you probably will not regret it.”
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