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Aline Scott, LPC
Counselor, Insight Clinical Counseling and Wellness, LLC

Growing up, I didn’t call it therapy; I called it volleyball. I started playing sports in kindergarten, but, around the age of 12, volleyball became my true passion. From that point on, the court wasn’t just where I played: it was where I coped. Every teenage hardship, heartbreak, and worry was filtered through the constant drills, the competitions, and the grounding repetition of practices. Volleyball was a constant, a kind of emotional home I could return to no matter what was happening outside the gym.

When I was 15, my dad had a heart attack. I still remember the whirlwind of fear and confusion. But during the chaos, there was practice. Volleyball gave me the gift of a mental break—the ability to quiet my thoughts for a few hours and experience a sense of normalcy when nothing else felt stable.

When I moved to another country without speaking the language, volleyball gave me another kind of sanctuary. I didn’t understand the words around me or the customs, but when I stepped onto the court, the game was the same. The rules hadn’t changed. In a new, unfamiliar world, I had something that anchored me.

In those years, I didn’t fully understand what was happening on a psychological level. I just knew that movement made me feel better. Later, as I transitioned into coaching, I noticed this same pattern in others. Athletes often arrived at practice tense, overwhelmed, or low on energy, but by the end, their mood had visibly lifted. I began to ask myself: Is this just the magic of sports? Or is there something deeper at play?

The Science Behind the Feeling

We now know that the connection between movement and mental health isn’t just anecdotal, it’s backed by research. Here are some facts:

• Physical activity promotes the release of endorphins (feel-good chemicals), dopamine, and serotonin, all of which play a crucial role in mood regulation.
• Regular exercise has been shown to reduce symptoms of anxiety, improve sleep, and increase self-esteem, especially when paired with other mental health interventions.
• Walking for an hour or running for 15 minutes can reduce the risk of major depression by 26%.

It turns out that what I had found in volleyball wasn’t just community, routine, or focus, it was also biochemical balance. Movement was quietly regulating my nervous system, reducing cortisol levels, and helping me process big emotions that I couldn’t always name at the time.

But What If You’re Not an Athlete?

That’s the question I often hear from people I work with now: What if I’ve never been into sports? What if I hate the gym? What if I’m tired, anxious, or simply don’t know where to start?

Here’s the good news: You don’t need to be an athlete to benefit from movement. You just need to start small and stay consistent. One of the biggest barriers to exercise is the idea that it has to look a certain way or meet a certain standard. But the truth is, mental health doesn’t need perfection, it needs movement. I always tell myself, just show up. With or without motivation, just show up.

Here are a few approachable, inclusive ways to incorporate movement into your day—regardless of your age, body type, background, or fitness level:

1. Walk With Intention

You don’t need fancy equipment or a gym membership. A brisk walk around the block, or even up and down your hallway, can help regulate your mood. Set a timer for 10 minutes and go. Even better, ask a friend to walk with you once a week. Social support and physical activity are both powerful antidepressants, so combine them!

2. Dance in Your Living Room

Put on a song that lifts your spirit and move. This isn’t about choreography, this is about joy. Movement doesn’t have to be structured to be therapeutic.

3. Stretch and Breathe

Try 5 minutes of gentle stretching with deep breathing. Apps like Insight Timer and some YouTube channels offer free videos for all levels.

4. Do Something Playful

If you have kids, chase them in the yard. Play hopscotch. Shoot hoops. Just play!

5. Join a Free Class or Group

Many community centers, libraries, and nonprofits offer free or low-cost fitness options—chair yoga, Zumba, tai chi, or walking clubs. These spaces are often welcoming and designed for all bodies and backgrounds.

Movement connects us to our bodies, grounds us in the present, and gives our minds a break from the spiral of worry, fear, or sadness. So, whether you were an athlete once or never played a sport in your life, know this: you don’t need a court, a uniform, or a stopwatch. You just need a little bit of space, a willingness to try, and the belief that your mind and body deserve care.