A Mental Health Moment
By Bernadette Joy Graham, MA, LPCC
The Truth Contributor
On a quiet Saturday morning, Brian tied his sneakers and stepped outside his apartment. Life had been heavy lately—school stress, family responsibilities, and the constant feeling of needing to be strong for everyone else. His doctor and counselor had both suggested exercise, not as a cure-all, but as a way to support his mind and body.
Brian started small, walking through his neighborhood park. As the weeks passed, those walks turned into light jogging and pickup basketball games with friends. He noticed changes he didn’t expect. Moving his body helped release the stress he carried, and his mood slowly lifted. Exercise gave him time to breathe, think, and feel in control again.
Physically, Brian felt stronger and had more energy. His sleep improved, and his body felt less tense. Mentally, exercise became a healthy outlet—a way to manage anxiety and frustration that many African Americans face due to daily pressures, discrimination, and limited access to mental health resources.
Soon, Brian invited his younger cousins to join him. What started as exercise became connection, laughter, and support. Through movement, Brian learned that taking care of his physical health also helped protect his mental health—and that wellness could be a powerful form of self-care and resilience for himself and his community.
Moving for the Mind: Why Exercise Matters for Mental Health in Black Communities
Mental health is health. For Black communities, caring for mental well-being is especially important because of the unique and ongoing stressors many face—such as racism, economic inequality, and barriers to quality healthcare. One powerful, accessible tool that supports mental wellness is regular physical activity. Exercise is not about perfection or a certain body type; it’s about movement that helps the mind heal and thrive.
So how does exercise support mental health? Research consistently shows that physical activity improves mental health across age groups. Regular movement helps reduce symptoms of depression and anxiety, improves sleep, boosts self-esteem, and enhances overall mood (Schuch et al., 2016; Schuch et al., 2019). Exercise increases the release of brain chemicals like endorphins and serotonin, which are linked to positive mood and stress relief (American Psychological Association [APA], 2023).
For Black individuals who experience chronic stress related to factors such as discrimination, exercise can act as a healthy coping strategy. Studies show that racism-related stress is linked to poorer mental health outcomes, including depression and anxiety (Pascoe & Smart Richman, 2009). Physical activity helps regulate the body’s stress response, lowering cortisol levels and supporting emotional resilience (World Health Organization [WHO], 2022).
Exercise also strengthens community connections, which are vital for mental health. Group activities—such as walking clubs, dance classes, church-based fitness groups, or youth sports—create spaces for social support and belonging. Social connection itself is protective against depression and loneliness (CDC, 2024). For Black communities, culturally grounded spaces for movement can affirm identity, joy, and collective healing.
Many Black communities face barriers to exercise, including lack of safe spaces, time constraints, and limited access to recreational facilities. Mental health messaging must recognize these realities. The good news is that exercise does not require a gym. Short bouts of movement—like 10–30 minutes of walking, stretching, dancing at home, or playing with children—still provide meaningful mental health benefits (WHO, 2022).
Faith institutions, schools, and community organizations can play a key role by offering free or low-cost programs and advocating for safe parks and sidewalks. Health professionals should also encourage movement in ways that respect culture, body diversity, and lived experience.
Take a mental health moment and a call to move – together. Exercise is not a cure-all, and it does not replace therapy or other mental health care when needed. But it is a proven, empowering tool that supports emotional well-being. By promoting joyful, culturally relevant movement and addressing systemic barriers, Black communities can harness exercise as part of a broader approach to mental health equity.
Movement is medicine—and it belongs to everyone.
References (APA 7th ed.)
American Psychological Association. (2023). Exercise and stress.
https://www.apa.org/topics/stress/exercise
Centers for Disease Control and Prevention. (2024). Physical activity and mental health.
https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
Pascoe, E. A., & Smart Richman, L. (2009). Perceived discrimination and health: A meta-analytic review. Psychological Bulletin, 135(4), 531–554. https://doi.org/10.1037/a0016059
Schuch, F. B., Vancampfort, D., Firth, J., Rosenbaum, S., Ward, P. B., Silva, E. S., … Stubbs, B. (2016). Physical activity and incident depression: A meta-analysis. American Journal of Psychiatry, 175(7), 631–648. https://doi.org/10.1176/appi.ajp.2018.17111194
Schuch, F. B., Stubbs, B., Meyer, J., Heissel, A., Zech, P., Vancampfort, D., … Hiles, S. A. (2019). Physical activity protects from incident anxiety: A meta-analysis. Depression and Anxiety, 36(9), 846–858. https://doi.org/10.1002/da.22915
World Health Organization. (2022). Guidelines on physical activity and sedentary behavior.
https://www.who.int/publications/i/item/9789240015128
Bernadette Joy Graham is a Licensed Clinical Mental Health Therapist. Please find office information below if you may be interested in beginning your mental health journey:
Maumee location in office – 419 866-8232
Toledo location in office – 419 578-2525
If you are in a mental health crisis, please call 988 or go to your nearest emergency room.