Anxiety and depression are often discussed in emotional or psychological terms, but their effects extend far beyond the mind. They influence the body on a physiological level, shaping how we function, recover, and respond to stress. To fully understand how movement and exercise can serve as powerful tools for support, it is essential to explore how these conditions impact the body itself.
First, let’s understand the physiological impact of anxiety and depression (A&D). These conditions can create a host of issues in the body, and conversely, physiological conditions can contribute to the onset of A&D. It is well known that A&D decreases the resiliency of the immune system and increases the level of cortisol (the stress hormone) in the body.
The National Institute of Mental Health (1) identifies some of the physiological symptoms that may arise:
- Headaches
- Lethargy / chronic fatigue
- Decreased appetite or uncontrollable binge eating
- Insomnia or excessive sleep
- Increased pain or sensitivity to pain
- Elevated cortisol levels
- Reduced immune system function
Unfortunately, many of these symptoms can lead to a wide array of diseases and illnesses. Additionally, it is widely recognized in the medical community that individuals suffering from A&D often have lower levels of endorphins, including serotonin and dopamine.
“Research on anxiety, depression, and exercise shows that the psychological and physical benefits of exercise reduce anxiety and improve mood.” (Mayo Clinic, 2) Exercise triggers the neurotransmitters that individuals with depression or anxiety may be lacking. Dr. Mercola explains:
“During exercise, a number of neurotransmitters are triggered, such as endorphins, serotonin, dopamine, glutamate, and GABA. Some of these are well-known for their role in mood control. Exercise, in fact, is one of the most effective prevention and treatment strategies for depression.” (3)
Serotonin and dopamine are the two most commonly discussed neurotransmitters due to their impact on both body and brain. Serotonin helps stabilize blood pressure, regulate digestion, body temperature, and sleep, and also assists in reducing both physical and emotional pain. Dopamine helps increase energy, motivation, concentration, and alertness.
According to a 2012 study published in the journal Neuroscience, the “secret” to increased productivity and happiness on any given day is a long-term commitment to regular exercise. Small amounts daily appear to be more effective than larger sessions once or twice a week. (4)
A study conducted in the UK specifically explored the mental benefits of Pilates. It involved depressed women at a residential women’s center, who participated in 30–45 minutes of Pilates, three days a week, in group classes over 12 weeks. Researchers measured serotonin levels, depression severity, blood pressure, flexibility, endurance, and strength before and after the program. The results were remarkable: after 12 weeks, serotonin levels significantly increased, and depression severity dropped by 34%—improvements comparable to some antidepressant medications that target serotonin. Participants also experienced physical benefits, including a 38% increase in muscular endurance, 48% greater flexibility, and overall gains in strength. Every parameter measured showed significant improvement. (5)
These studies remind us that movement, when practiced consistently and with intention, can create meaningful change in how we feel, think, and function. Regular exercise not only stimulates the neurotransmitters responsible for mood regulation and emotional resilience, but also creates measurable improvements in strength, flexibility, and overall vitality. Pilates invites us to slow down, breathe, and reconnect with our bodies in a way that supports emotional balance and physical strength. With time and consistency, this kind of practice can help create a greater sense of steadiness in everyday life.
At Power Pilates, we believe movement is a pathway to clarity and balance. Through intelligent, purposeful exercise, we support the strength and function of the body while cultivating a steadier, more supported state of mind.
If you’re interested in exploring practical ways to apply movement, breath, and mindful awareness to support emotional balance, our Elevate workshop Managing Stress and Anxiety with Pilates offers a guided experience designed specifically for Pilates teachers and practitioners. In this workshop, you’ll learn how to use Pilates principles to calm the nervous system, reduce tension, and enhance focus. These tools can make a meaningful difference in both your personal practice and the way you support others.
Resources
- (1) National Institute of Mental Health – Depression
- (2) Mayo Clinic – Depression and Anxiety: Exercise Eases Symptoms
- (3) Mercola – The Optimal Way to Boost Your Mood Through Exercise
- (4) Hopkins ME et al., Neuroscience, 2012
- (5) Hassan EA & Amin MA – Pilates Exercises Influence on the Serotonin Hormone
