Why does the nervous system "like" movement?
Regular physical activity affects the central nervous system: it increases secretion of neurotrophic growth factors (e.g. BDNF), supports neuroplasticity, improves brain perfusion and promotes the formation of new neural connections.
Research shows that physically active people have increased resilience to stress, while a sedentary lifestyle is associated with greater vulnerability to stress and poorer adaptation of the nervous system to load.
Movement and stress – training the "gas–brake" system
Physical exercise is a controlled stressor for the body that trains the nervous system to switch more efficiently between mobilization and regeneration.
During exertion stress hormones briefly rise, but after exercise there is a decline in cortisol and adrenaline levels, improvement in heart rate variability (HRV) and a better balance between the sympathetic and parasympathetic systems.
Reviews indicate that people who exercise regularly regulate physiological responses to stress better, come down from arousal faster and less often experience chronic tension.
This is why movement is described as a natural training of nervous system regulation, not only as "burning calories".
Movement and mental health – what is seen in research?
Large reviews and meta-analyses show that physical activity is associated with a significant reduction in depressive and anxiety symptoms – both in diagnosed individuals and in the general population.
In one large review exercise (including walking, running, yoga, strength training) had an effect comparable in magnitude to psychotherapy, especially when applied regularly.
Meta-analyses including thousands of people showed that even activity levels below official recommendations are associated with a clearly lower risk of future depressive episodes.
Studies of people already suffering from depression and anxiety confirm that movement – alongside pharmacotherapy and therapy – improves quality of life and functioning.
The body must move – but how realistically?
From the nervous system’s perspective, regularity and adaptation to capabilities matter most, not an "ideal training plan".
Example forms of movement that support nervous system regulation:
gentle aerobic activity (walking, marching, cycling, swimming) combined with breathwork – improves circulation and autonomic nervous system function;
strength training – builds a sense of agency, influences neuroplasticity and stress resilience;
yoga and other mindful movement forms – combine activation with breath and presence, which particularly supports calming anxiety reactions.
In the holistic model the aim is not for every patient to start intense training, but for the body to stop being only a "carrier of the head" – even 10–15 minutes of daily movement can matter for the nervous system if it is repeatable.
Selected sources
Górecka K, et al. Running from stress: neurobiological mechanisms of exercise. 2022.
American Psychological Association. Working out boosts brain health. 2020.
Voss M, et al. How exercise influences the brain: a neuroscience perspective. 2015.
Effect of exercise for depression: systematic review and network meta-analysis. BMJ. 2024.
Association between physical activity and risk of depression: systematic review and meta-analysis. 2022.
Exercise interventions for depression, anxiety and quality of life. JAMA Network Open. 2025.
The information in this article is general and educational in nature.
It does not constitute medical advice or individual diagnostic or therapeutic recommendations.
Decisions about starting, continuing or changing treatment, including modifying doses of antidepressant medications, should be made only after consultation with a physician, taking into account the patient’s full clinical picture.
