By Tracy Deborde, ACSM-CPT
September is National Suicide Prevention Month — a time to talk openly about mental health, look out for one another, and remember that asking for help is a sign of strength, not weakness.
As a fitness coach, I spend a lot of time talking about what exercise can do for the body: build strength, improve cardiovascular health, support healthy aging and help us maintain independence as we get older. But one of the most important benefits of movement may be something we cannot see in the mirror; that’s what it can do for our mental well-being.
The American College of Sports Medicine (ACSM) recognizes strong evidence connecting regular physical activity with improved mental health. Research shows that physical activity can reduce symptoms of depression and anxiety, improve mood, reduce stress and build resilience. Both aerobic exercise and resistance training can be beneficial.
And here is the encouraging part: you don’t have to be an athlete to benefit.
ACSM notes that even short bouts of activity can provide immediate benefits to mood, energy and focus. For someone struggling to get started, a 15-minute walk can be a meaningful first step.
The goal isn’t perfection. It’s connection.
Connect with your body. Connect with nature. Connect with other people. Connect with a routine that gives your day structure and purpose.
Start small:
• Take a walk. Ten to 20 minutes counts, especially on difficult days.
• Strength train twice a week. You don’t have to lift heavy; focus on moving well and building confidence.
• Get outside. Walking, gardening, hiking or playing with your kids can combine movement with time in nature.
• Choose something you enjoy. The best exercise is often the kind you will actually continue doing.
• Move with someone. A walking partner, workout buddy or group class can add accountability and meaningful social connection.
• Don’t use exercise as punishment. Movement should support your life, not become another source of guilt or pressure.
For substantial overall health benefits, ACSM and federal guidelines recommend adults work toward 150–300 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activity at least two days per week. But if you’re currently inactive, don’t let that number discourage you. Some movement is better than none.
Most importantly, exercise is one piece of the mental-health puzzle, not the whole solution. If you or someone you love is struggling with depression, hopelessness, or thoughts of suicide, reach out to a qualified mental-health professional. You don’t have to handle it alone.
This September, let’s make strength mean more than how much we can lift. Let’s make it the courage to speak up. The courage to ask for help. The courage to check on a friend. And the courage to take one small step toward taking care of ourselves. Because strength isn’t just about living longer. It’s about building a life worth living, and having the physical, mental, and emotional strength to be present for it.
About the Author
Tracy Deborde is an ACSM-Certified Personal Trainer with a bachelor’s degree in health science. She specializes in sports conditioning, nutrition, women’s fitness, and strength training for long-term health. Tracy helps individuals build sustainable habits that work in every season of life.
