Why Cardio Exercise Helps Your Mental Health — Especially at the End of the Year

PH7 Balance™ Wellness Blog — December Edition

Second week of December — how is everyone doing? Feeling tired? Almost burnt out? I know. In less than 30 days, 2025 will come to an end. Many people are already exhausted and counting down to their time off. You may still have tasks to finish, responsibilities to wrap up, or expectations to meet. And even though you would prefer to rest, sometimes you just have to keep going a little longer.

To support you through the final stretch of the year, here are some gentle, practical tools — starting with mild to moderate cardio exercises — and here is why they matter.

Why Do We Feel So Drained in December?

December often brings emotional and physical heaviness. Some of the most common reasons include:

• Shorter daylight hours → lower serotonin, increased fatigue

• End-of-year pressure → deadlines, performance reviews, unfinished goals

• Seasonal transitions → colder weather slows down the body’s natural rhythm

• Holiday expectations → social pressure, family stress, financial strain

• Accumulated emotional load from the entire year

In Traditional Chinese Medicine (TCM), winter is associated with the Kidney system, which governs energy reserves, endurance, and willpower. When Kidney Qi is low, people feel:

• Tired

• Unmotivated

• Mentally foggy

• Emotionally sensitive

• Physically cold

This is exactly why intentional movement becomes essential.

How Cardio Exercise Supports Your Mental and Physical Well-Being

Cardio isn’t just about fitness — it’s a mind-body reset. Here’s what happens internally when you move:

1. It releases endorphins — your natural stress relievers

Endorphins help reduce anxiety, lift your mood, and create a sense of clarity.
A 10–20 minute walk can shift your emotional state more than you might expect.

2. It reduces stress hormones

Cortisol and adrenaline tend to stay elevated when we’re overwhelmed.
Cardio helps metabolize these hormones, bringing your system back to balance.

3. It improves sleep quality

Movement increases the body’s ability to regulate deep sleep cycles — essential for repair, resilience, and emotional stability.

4. It boosts circulation and warms the body

From a TCM perspective, cardio enhances Qi and Blood flow, helping disperse stagnation, tension, and emotional heaviness.

5. It resets the mind

Cardio acts like a mental “refresh” button. Many people experience clearer thinking, better problem-solving, and emotional grounding after movement.

6. It builds resilience

When your heart and lungs stay active, your stress tolerance improves.
Even gentle cardio helps your nervous system adapt better to daily pressures.

What Counts as Mild to Moderate Cardio?

You don’t need a gym membership or 45-minute workouts.
Here are simple, accessible options:

• A brisk 10–20 minute outdoor walk

• Walking indoors at home or at work

• Slow jogging or light cycling

• Stair climbing at your own pace

• Gentle dancing to your favourite playlist

• TCM-informed walks focusing on breath + posture

• Marching in place for 3–5 minutes per hour

The goal is movement, not perfection.

How to Start if You’re Already Exhausted

December fatigue is real. If you're tired, start smaller:

• Set a 5-minute timer → just begin

• Move at 40–60% effort — enough to elevate your breath, not overwhelm

• Pair movement with music

• Do it indoors if it’s cold

• Don’t focus on calories or performance

Here’s what I tell my clients:
“Do what you can with the energy you have. Small movement is still movement.”

TCM Perspective: Why Cardio Matters in Winter

In TCM, movement strengthens:

• Kidney Yang → boosts warmth, energy, motivation

• Liver Qi → helps process emotions and prevent stagnation

• Spleen Qi → supports mental clarity and digestion

• Lung Qi → supports breath, immunity, and emotional release

Winter does not require intense workouts — it requires gentle, rhythmic movement that keeps Qi from getting stuck.

A Simple End-of-Year Movement Ritual (Try This Daily)

1. Take 3 slow breaths.

2. Walk for 10–15 minutes (indoor or outdoor).

3. End with 1 minute of deep breathing or light stretching.

4. Notice your mood shift.

Repeat this for the next 14 days leading into January.
You will feel the difference.