Photos by Ava Kitzi
Beginning a new fitness program is daunting, period. Starting a new challenge during a time of adversity or significant stress is even more so. But could adding a new routine to the other life changes actually beof benefit? Take the case of Rachel, a new athlete at my rowing studio. The day of her first class, I watched her sitting in her car outside the gym gripping the steering wheel, staring out the windshield, as if summoning courage to take the next stepHave you ever felt like that? Like the weight of your challenges is holding you back from even walking through the door? Eventually, I watched her take a deep breath, open the car door and walk inside to take her first class. I could tell she was carrying much more burden than just her gym bag.Rachel was navigating one of life’s toughest seasons: a divorce, a demanding job and the recent loss of her father. Fitness didn’t erase her struggles, but it became her anchor. It gave her a way to process pain, rediscover her strength and feel a little more in control of her world.That brave decision marked the start of something extraordinary.When life feels overwhelming, finding an anchor is crucial. Fitness can be that anchor, offering stability, empowerment and moments of joy when everything else feels like too much. Here are three ways fitness can power you through the tough times.
Fitness Grounds You in Routine
For Rachel, taking her first workout was a leap of faith, but sticking to it became her lifeline. At a time when her personal and professional life felt unpredictable, the simple act of showing up twice a week gave her a sense of structure that didn’t just organize her days — it enriched her life.She had committed to herself, no overthinking. One step forward at a time.You don’t have to commit to an elaborate schedule or regimen for fitness progress.Start small with a consistent time and place that works for you. Whether it’s downloading a fitness app, scheduling a few evening classes, going on a morning jog or enlisting a workout buddy for accountability, building that routine can give you a sense of control and stability when everything else feels chaotic.
Moving Through the Weight of Emotions
A workout doesn’t solve life’s problems, but movement has a way of quieting the mind, letting the body take over and creating mental space.Even a brief separation from life’s burdens can help with processing emotions like anger, sadness or frustration. A workout that fully engages you, like boxing, running or cycling are especially effective for channeling those feelings into something constructive while triggering your brain to release endorphins (often called “feel-good hormones”) which reduce stress and boost your mood. In fact, studies have shown that just 20 minutes of moderate exercise can increase endorphin levels enough to improve mood and reduce anxiety, according to Journal of Clinical andDiagnostic Research.It’s more than just movement; it’s therapy for your brain and body.During Rachel’s first workout, when the weight of her struggles felt unbearable, she let the rhythm of the music and the rowing stroke carry her. By the end, she felt lighter, not because her problems were solved, but because she had moved through some of the emotional weight she had been carrying.
Stronger Together
It’s easy to believe you need to be super fit, endlessly motivated and already in control of your life before stepping into a gym. If you’ve ever felt that way, you’re not alone. A total of 19% ofAmericans say intimidation keeps them from walking through a gym’s doors, according to a 2022 study by Mindbody. But the truth is, gyms aren’t for people who have it all figured out; they’re for those trying to get there. When showing up feels hard, you need a supportive community the most.Fitness communities thrive on mutual encouragement.Gyms aren’t just places to workout, they’re spaces to connect with others who understand struggles and celebrate wins. When Rachel walked through the door that first day at her lowest, she didn’t expect to inspire others with her bravery — or to be inspired by them in return. The high fives, the cheers and the friendships she built reminded her she didn’t have to face the challenges alone.
Embrace the Anchor
When life gets hard, it’s tempting to retreat or self-soothe in destructive ways. Sometimes, the bravest thing you can do is to lace up your sneakers and take one step forward. Any way you’re moving your body, from trying a 10-minute workout at home to signing up for a new gym class, it’s showing up for yourself in a powerful way.You don’t need to have it all figured out. You just need to start. By anchoring yourself with fitness, you can be your own lighthouse guiding yourself back to solid ground one stroke, one step and one moment at a time.
