Strong Body, Stronger Mind

Sometimes after a long, tiring day at school, all I want to do is collapse in bed and forget about everything. Between classes, extracurriculars, and the mountains of homework waiting for me, even simple things feel like chores—like exercising. But you know what’s surprising? Just by moving your body and exercising, your body can actually lower cortisol (the stress hormone) and boost serotonin, the happy hormone.

When I first heard that, I thought it sounded a little too easy. No way something as simple as walking or stretching could magically change how I feel. But over time, I realized it’s as real as it gets. On the days I push myself to go work out or go for a run, I notice a sense of ease, and I even feel more focused. That feeling even lasts when I need to grind out some homework afterward, too.

Exercise isn’t only about staying in shape or building muscle—it’s also about building a healthier mind. When you move your body, it releases endorphins—your “feel-good” hormones. These act like your very own built-in stress relief mechanism. Exercise can also improve your sleep quality, which matters more than most people realize, especially for teens. When we sleep better, our emotions process more effectively, which can make our harder days feel a little better. Furthermore, on top of all of that, exercise has been shown to improve memory and focus—two things that no student could say no to, especially when juggling so many assignments, tests, and extracurriculars.

I’ll be honest: I don’t always feel motivated to exercise either. Some days, going to the gym feels like a little too much to do. But I’ve learned that even if I can’t get myself to hit a workout, I can do smaller things that still help—whether it’s walking my dog or just getting a five-minute circuit in. The small choices always add up and remind me that taking care of myself doesn’t need to feel like a chore.

There’s also something empowering about finishing a workout—no matter how small or big, short or long it is. It builds confidence and shows me that I can stick with something, even if I didn’t want to, which is a lesson that carries over into all parts of my life.

As students, we deal with pressure every day. Between academics, activities, and personal challenges, it’s easy to feel overwhelmed. That’s why it’s so important to find healthy ways to cope with stress. Exercise gives us a positive and productive outlet to channel our emotions and build resilience. It also connects us with others. Joining a team, going on walks with friends, or finding a gym buddy can help build relationships and give us support during difficult times. When we lean on positive outlets like exercise, we’re less likely to turn to unhealthy coping mechanisms that can harm our health and future.

At the end of the day, exercise doesn’t have to mean going to the gym for hours. It can be simple, fun, tailored to what we need, and still be effective. The important thing is to get some movement and notice how it makes us feel. The next time you feel overwhelmed, try going on a walk, stretching, or throwing around a ball. Pay attention to how your mind responds. It might surprise you how much calmer and more focused you feel.

Taking care of our mental health is just as important as our physical health, and exercise is one of the easiest ways to get two birds with one stone. By choosing movement, we choose a healthier and more positive way to manage our emotions—a step that strengthens both our mental health and our future.