Supporting Mental Health Through Lifestyle Habits
Mental health is as crucial to overall well-being as physical health, yet it often gets overlooked. As a personal trainer, I’m deeply invested in promoting wellness and have seen how small but intentional lifestyle changes can make a difference. While I’m not a doctor or mental health professional, I believe physical activity and other healthy habits are powerful tools for supporting mental health—and I witness this firsthand with my clients and in my own life.
This article combines my personal observations and strategies I share with clients to help promote mental well-being. If you’re someone dealing with mental health challenges or a fellow trainer working with clients who face these struggles, I hope these insights offer helpful guidance.
Making Movement Meaningful
Exercise isn’t just about aesthetics or hitting PRs at the gym—it’s a tool for mental wellness. Different types of movement can address different needs, so the key is finding what feels right for you.
Move for Joy, Not Just Results
First and foremost—movement should bring you joy. If you hate running but love yoga, prioritize that. Likewise, some days call for heavy lifting to channel stress, while others might require the calm of slow-paced stretching. Helping clients identify what feels good helps build consistency and keeps them more engaged.
Mix It Up for Mental Balance
Yoga and Breathwork are excellent for managing stress and fostering mindfulness. Many clients say they feel calmer and more in control after even a short yoga session.
Strength Training can boost confidence and resilience while channeling physical energy in a fuller-body way.
Walking Outdoors combines light cardio, fresh air, and (if you do it during daylight) vitamin D from the sun, which has its own positive impact on mood.
Group Classes or Workout Partners help make exercise social and bring an element of accountability. Having fun with others often lifts spirits, especially if someone feels isolated.
Personal Training Sessions customize exercise to your needs and ensure the “dosage” is right—not too much, not too little—while providing one-on-one connection for guidance and motivation.
Add "Exercise Snacks" to Your Day
Not everyone has time for an hour-long workout, so I remind my clients about “exercise snacks”—quick bursts of movement that fit into busy schedules. A five-minute stretch break, a short walk after lunch, or a few bodyweight exercises make a difference.
Sleep Smarter, Not Less
Quality sleep is the foundation of both mental and physical health. When we’re well-rested, everything else feels a little easier. That’s why I encourage all my clients to prioritize sleep—and offer a few tips to make bedtime more restorative.
Stick to a Schedule: Even on weekends, try to go to bed and wake up at roughly the same time! A 30-minute leeway is fine; an hour is the max before creating "artificial jet lag."
Dark and Quiet: A dark, cool room works best for restful sleep. Consider blackout curtains, white noise machines, or even a weighted blanket if it suits you.
Prepare for Bed: A simple checklist—like disconnecting from devices, stretching, or reading—helps signal to your brain that it’s time to wind down.
Lastly, as sleep expert Matthew Walker emphasizes, sleep is your natural mental health ally. It's when your brain processes emotions and consolidates memories. Neglecting it can leave you feeling foggy, anxious, or stressed.
Fuel Your Energy, Feed Your Mind
The link between diet and mental health is undeniable. Part of my role is to steer clients toward mindful nourishment with simple, actionable advice.
High-Protein Breakfasts: Starting your day with protein keeps energy levels steady and prevents mid-morning sugar crashes. Think eggs, Greek yogurt, or a smoothie with protein powder.
Be Prepared During Tough Days: I encourage prepping healthy, balanced meals and snacks ahead of time. This way, when stress strikes, there’s less need to fall back on fast food or takeout.
Mindful Eating: Anxiety or depression can lead to stress eating, which sometimes brings guilt or shame. I remind clients to approach these moments with curiosity, not judgment. A food journal can be a useful tool for awareness without adding stress.
Allow Comfort Foods: Balance is important. For me, a pizza once in a while is part of my mental wellness, and I encourage clients to enjoy their own comfort foods guilt-free when needed.
The Power of a Routine
Life throws us curveballs, but routines provide a sense of stability and structure. I work with clients to develop flexible, sustainable approaches to daily habits.
Avoid All-or-Nothing Thinking: A missed workout or less-than-ideal meal doesn’t mean “game over.” Progress is a spectrum, and what matters is getting back on track.
Adapt to Your Needs: If high energy isn’t there, scale down. Maybe heavy lifting isn’t right for a stressful day, but yoga or a long walk works perfectly. The idea is to keep moving in a way that supports how you feel.
Helping clients see movement as a form of self-care rather than punishment is one of the most rewarding parts of my work.
Build Your Network for Support
Mental health thrives on connection. You’re not meant to go it alone—and having a support network can make all the difference. Working toward wellness is easier with people who encourage and understand you.
At the gym, this might mean finding an encouraging trainer or a workout buddy.
Partnering with family, friends, or a significant other can bring valuable accountability and encouragement.
Finally, I always emphasize the importance of working with a mental health expert when needed. Just as you’d see a doctor for a persistent physical symptom, therapists play a vital role in emotional well-being.
Having this “team” to lean on—as small or large as you need—can help you stay motivated and feel supported.
A Holistic Approach to Wellness
Mental health isn’t about a single solution—it’s a blend of habits and practices that work for you. My goal as a trainer is to provide encouragement, guidance, and structure, whether you’re lifting weights in the gym or navigating life's challenges outside of it.
To anyone reading this, know that movement, nourishment, sleep, and small daily victories are tools available to you. And for my fellow trainers, know that you have the opportunity to make a meaningful impact—not by being perfect, but by being supportive, empathetic, and open to meeting clients where they are.
Whether you’re taking your first step or looking for ways to improve an existing routine, wellness is a lifelong road—not a destination. Celebrate every moment along the way. You’re worth it.