Mental health challenges can take a massive toll on everyday life, often causing people to withdraw from work, social interactions, and even activities they once loved. A common trigger for mental health decline is stress at work. That’s exactly what happened to Gary (name changed for privacy), who faced so much stress at work that it set him into a spiral of severe depression and anxiety.
Four years later, he was referred to our Christchurch (NZ) based Exercise Physiologist Gracie. At the time of referral, he was barely coping with 15 hours per week in a modified role, where he worked independently doing site testing across the city. He had once been an active person, participating in triathlons and mountain biking, but his mental health challenges had drained his motivation to exercise. His goal was clear—he wanted to rebuild his mental resilience, regain his zest for exercise, and return to full-time work.
Taking the First Step
When Gracie first assessed Gary, it was clear that his mental health struggles were deeply affecting his daily life. As is common with depression, he experienced daily challenges with low mood, low motivation, disrupted sleep, and forgetfulness. He felt anxious in social settings and struggled to cope with everyday stressors. A knee injury made physical activity feel difficult, and he no longer enjoyed it the way that he used to.
The Power of Exercise for Mental Health
Gracie and Gary both knew that exercise would have a profound impact on his well-being, so together, they devised a plan. Gary’s exercise program included face-to-face strength sessions at the gym and a cycling program (Gary’s cardio of choice), with a strong focus on knee rehabilitation.
Exercise isn’t just about physical fitness—it’s one of the most powerful tools for managing mental fitness. Research shows that regular physical activity can reduce symptoms of depression and anxiety by boosting endorphins, stabilizing mood, increasing confidence, and improving energy levels. For Gary, building his tolerance to exercise was also a way to rebuild his tolerance for life – increasing mental resilience and improving his ability to handle stress.
The Road to Recovery
Over 6 months, Gary followed his tailored program, gradually increasing his exercise levels. He was diligent with his independent exercise sessions, and found ways to involve his family in his exercise plan. Stress management techniques such as meditation, belly breathing, and stretching were also implemented, including a ‘wind down’ routine which he completed to help him switch off after work.
The results speak for themselves —with significant benefits to both his psychological and physical function:
- Patient-Specific Functional Scale: Increased by 131% for tasks relating to exercise adherence and social engagement,
- Health-related quality of life: Improved by 42% for domains relating to physical, energy, emotional and social wellbeing,
- Depression, anxiety and stress scores improved from a total of 94 to 29,
- Leg press strength increased from 70kg to 130kg with a reduction in knee pain
- Most importantly, he returned to full-time work for the first time since 2020!
Mental Health in the Workplace
Gary’s story isn’t unique. In Australia, around 43% of people will experience a mental health condition in their lifetime 1, with work-related stress being a major contributing factor. Mental illness is responsible for 9% of all workers’ compensation claims 2, with stress-related claims leading to significantly longer recovery times compared to physical injuries 3. Employers and insurers both play a crucial role in supporting workers back to the workforce — and targeted exercise interventions deserve a seat at the table too.
Gary’s journey highlights the power of movement in mental health recovery and the importance of personalised support. Exercise is more than just physical—it’s a tool for resilience and wellbeing.
If you know someone who could benefit from a structured exercise program to support their mental health recovery, we’re here to help.
Author: Yolanda van Vugt