Fitness for Your Mood and Metabolic Health

We all know exercise is “good for us.” But beyond weight management and cardiovascular health, movement has profound effects on two things that shape how we feel every day: mood and metabolism.

In this post, we’ll explore the science behind exercise and mental health, how different types of movement impact your hormones, and practical strategies to make fitness work for your unique body and life.

The Mood-Movement Connection

Exercise is one of the most powerful, evidence-based interventions for mental health—often rivaling medication in its effects on anxiety and depression.

How Exercise Improves Mood

Endorphin release: Often called the “runner’s high,” endorphins are natural painkillers that produce feelings of well-being.
Neurotransmitter balance: Exercise increases serotonin, dopamine, and norepinephrine—key chemicals involved in mood regulation, motivation, and focus.
Reduced cortisol: Physical activity helps metabolize stress hormones, lowering baseline cortisol levels over time.
BDNF production: Brain-derived neurotrophic factor (BDNF) supports neuroplasticity, memory, and resilience to stress. Exercise is one of the most potent BDNF boosters.
Improved sleep: Regular movement enhances sleep quality, which in turn supports emotional regulation and hormone balance.

A meta-analysis published in JAMA Psychiatry found that individuals who exercised regularly had 25% lower odds of developing depression compared to sedentary individuals (Schuch et al., 2018).

Movement isn’t just medicine for the body—it’s medicine for the mind.

Exercise and Metabolic Health

Metabolic health refers to how efficiently your body produces and uses energy. Key markers include:

Fasting blood sugar and insulin levels
Triglycerides and HDL cholesterol
Blood pressure
Waist circumference

Exercise improves all of these—and the benefits go beyond calorie burn.

How Exercise Supports Metabolism

Insulin sensitivity: Both aerobic and resistance exercise improve how your cells respond to insulin, reducing blood sugar and lowering diabetes risk.

Muscle mass: Muscle is metabolically active tissue. The more you have, the more calories you burn at rest—and the better your body handles glucose.

Mitochondrial function: Exercise stimulates mitochondrial biogenesis—the creation of new energy-producing organelles in your cells. This enhances energy, endurance, and longevity.

Hormone optimization: Movement supports healthy levels of testosterone, growth hormone, thyroid hormones, and cortisol—all of which influence metabolism.

Types of Exercise and Their Benefits

Aerobic / Cardio

Examples: Walking, running, cycling, swimming, dancing

Benefits:

Improves cardiovascular health and VO2 max
Enhances mood and reduces anxiety
Supports fat oxidation and insulin sensitivity
Lowers blood pressure and resting heart rate

Recommendation: Aim for 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic activity per week.

Resistance Training

Examples: Weight lifting, bodyweight exercises, resistance bands

Benefits:

Builds and maintains muscle mass
Increases resting metabolic rate
Supports bone density (critical for women in menopause)
Improves insulin sensitivity and body composition

Recommendation: Include resistance training at least 2–3 times per week, targeting all major muscle groups.

High-Intensity Interval Training (HIIT)

Examples: Sprint intervals, circuit training, Tabata

Benefits:

Time-efficient (effective in 20–30 minutes)
Increases EPOC (excess post-exercise oxygen consumption) for extended calorie burn
Improves cardiovascular fitness and metabolic flexibility

Caution: HIIT can raise cortisol. If you’re already stressed or fatigued, balance HIIT with lower-intensity options.

Low-Intensity Steady State (LISS)

Examples: Walking, gentle cycling, yoga, stretching

Benefits:

Promotes recovery and parasympathetic activation
Supports cortisol regulation
Accessible for all fitness levels
Great for mental clarity and stress relief

Recommendation: Include daily low-intensity movement, especially on rest days or during high-stress periods.

Exercise for Hormonal Transitions

Perimenopause and Menopause

As estrogen and progesterone decline, women often experience:

Increased belly fat
Loss of muscle mass
Mood swings and anxiety
Sleep disturbances

Best approach: Prioritize resistance training to preserve muscle and bone, combined with moderate cardio and stress-reducing activities like yoga or walking.

Andropause (Male Hormone Decline)

Men experience gradual testosterone decline starting around age 30, which can lead to:

Reduced muscle mass and strength
Increased body fat
Low energy and motivation

Best approach: Focus on strength training and HIIT, which have been shown to support testosterone levels naturally.

Practical Tips to Get Moving

Start where you are. Any movement is better than none. A 10-minute walk counts.
Find what you enjoy. Sustainability matters more than intensity. If you hate running, don’t run.
Pair movement with mood tracking. Notice how you feel after different types of exercise. Let that guide your choices.
Schedule it. Treat exercise like an appointment. Consistency beats perfection.
Combine modalities. A balanced routine includes cardio, strength, flexibility, and recovery.
Listen to your body. If you’re exhausted or burnt out, honor that. Rest is productive too.

The Bottom Line

Exercise is one of the most powerful tools we have for improving mood, metabolism, and overall vitality. The key is finding movement that fits your life, supports your goals, and honors your body’s current needs.

At Soluna Vitality, we integrate fitness guidance into our comprehensive approach to hormone and metabolic health. Whether you’re just starting out or looking to optimize your routine, we’re here to help.

Schedule a consultation to learn how movement can support your hormonal health and long-term vitality.

References

Schuch FB et al. JAMA Psychiatry. 2018;75(6):566–576.
Craft LL, Perna FM. Prim Care Companion J Clin Psychiatry. 2004;6(3):104–111.
Colberg SR et al. Diabetes Care. 2016;39(11):2065–2079.
Westcott WL. Curr Sports Med Rep. 2012;11(4):209–216.
Hackney AC. Curr Opin Endocrinol Diabetes Obes. 2008;15(3):221–226.