Exercise: A Powerful Tool for First Responder Mental Health

By Brad Arleth, M.S. for Responder Health

The Hidden Crisis Among Our Protectors

Let's get candid about something most first responders don't like to talk about: the mental and physical toll of the job. The constant exposure to trauma, irregular schedules, and high-stress environments create a perfect storm for anxiety and depression. But there's another crisis quietly affecting those who serve—the epidemic of obesity and its direct connection to behavioral health problems.

Research shows that depression is the leading cause of ill health and disability worldwide, with anxiety being the most common mental illness in the United States. At the same time, first responders specifically, have alarming statistics with their weight: approximately 80% of firefighters are overweight or obese, 40% of police officers struggle with obesity, and corrections officers face similar challenges. These aren't just numbers—they represent dedicated professionals struggling with interconnected physical and mental health crises.

Understanding the Mind-Body Connection

The relationship between body weight and mental health isn't just about self-image, there's real science behind it. Studies have found that people with abdominal obesity, particularly the "belly fat" common among shift workers, are significantly more likely to struggle with depression and anxiety. This type of fat is particularly dangerous because it affects your body's ability to use insulin properly, which directly impacts both physical health and mood.

Some research explains that insulin resistance is a driving factor not only in obesity but also in mental health issues, as physical and psychological health are closely linked. For first responders working irregular shifts and relying on quick, processed foods during long calls, this creates a dangerous cycle: poor diet leads to insulin resistance and weight gain, which promotes both physical decline and worsening mental health.

The good news? This cycle can be broken, and the solution is more accessible than you might think.

The Science Behind Exercise and Mental Health

Recent research provides compelling evidence that exercise offers a proven, medication-free path to better mental health. Two comprehensive meta-analyses should make every first responder pay attention.

The most recent analysis, published in The BMJ in February 2024, examined 218 randomized controlled trials with 14,170 participants and found that various exercises significantly alleviate symptoms of depression, regardless of severity. The research identified walking or jogging, yoga, strength training, and dancing as the most effective exercise modalities.

Even more impressive, a 2023 comprehensive review of 97 systematic reviews involving 128,119 participants concluded that physical activity is 1.5 times more effective than the most prescribed antidepressants in reducing symptoms of depression and anxiety. Exercise doesn't just work as well as medication—it works better for many people, without the side effects.

Lead researcher Dr. Ben Singh notes that exercise interventions of 12 weeks or shorter were most effective at reducing mental health symptoms, highlighting how quickly physical activity can create positive change. That's just three months between starting an exercise routine and feeling noticeably better.

Practical Exercise Guidelines for First Responders

Given the demanding nature of first responder work, finding the right exercise approach is crucial. Recent research published in Missouri Medicine provides specific guidance that may surprise you, especially for starting an exercise program.

Walking: Your Most Powerful Tool

Walking is one of the most effective exercises you can do, and the research backs this up. Every 1,000 steps you take per day on average reduces your mortality risk by 10% to 15%. Benefits continue to increase until you reach about 12,000 steps daily, and here's the key finding: you literally cannot walk too much. Unlike other forms of exercise, walking has no upper limit where it stops helping you.

For firefighters between shifts or officers on patrol, this is ideal. Park farther away, take the stairs, walk around the station or precinct during breaks. These aren't dramatic workouts, but they're directly improving your mental health and helping you lose weight with every step. No gym membership required, no special equipment needed, just consistent movement.

Why Walking Often Beats Running

You might think that if walking is good, running must be better for weight loss. The research suggests otherwise, particularly for first responders over 40.

Studies show that people over 40 who take up jogging increase their risk of atrial fibrillation (irregular heartbeat) by 500% to 800%. That's a five to eight-fold increase in risk—significantly higher than most people realize.

But there's another important factor: running dramatically increases cortisol, which is your body's stress hormone. While cortisol is useful for short-term stress response, chronically elevated cortisol actually breaks down muscle tissue and promotes fat storage, particularly around your midsection. It also increases inflammation and can weaken your immune system—problems your job already creates without adding more through exercise.

The bottom line? For most first responders looking to lose weight and improve mental health, walking is safer, more sustainable, and just as effective. You can do it daily without worrying about overtraining or injury. You won't jack up your stress hormones. And the consistency you can maintain with walking will serve you better than sporadic, intense running sessions.

Save running for emergencies. For your regular exercise routine, walk—and walk often.

Strength Training: Quality Over Quantity

Here's a surprising finding from the research: more isn't always better when it comes to strength training, if you’re starting a program. The optimal dose is 40 to 60 minutes per week—total. Doing more than one hour weekly actually begins to negate the longevity benefits. Once you’re experienced and your body can recover and adapt you can increase your weekly time of strength training. 

This means two focused 30 minute strength sessions per week are sufficient. For first responders with limited time between family obligations and recovery needs, this is manageable. Focus on compound movements like squats, push-ups, rows, and core exercises. Keep it simple, consistent, and within that one-hour-per-week sweet spot.

The Sleep Benefit

A 10-year study published in BMJ Open found that people who exercised regularly throughout the study had 40% lower odds of insomnia compared to those who didn't exercise. For first responders struggling with shift work and irregular sleep schedules, this benefit alone could be transformative. Better sleep means better mood, clearer thinking, and greater resilience when facing daily challenges.

Your Action Plan

The research points to a straightforward approach:

1. Walk more—aim for 8,000-10,000 steps daily. Use your phone or a fitness tracker to monitor progress. Every step counts.

2. Add two brief strength training sessions weekly—30 minutes each, focusing on basic compound movements.

3. Skip the running—unless you're already a runner, walking will serve you better for both mental health and sustainable weight loss.

4. Give it 12 weeks—commit to three months of consistency. The research shows this is when you'll start noticing real improvements in mood and anxiety.

Why This Matters

These simple changes work because they help your body process food more efficiently, reduce harmful visceral fat, and directly improve brain chemistry by increasing GABA, serotonin, dopamine, and norepinephrine—all neurotransmitters that regulate mood and stress response.

You're not just losing weight—you're changing how your brain functions. The 2024 BMJ study found that exercise creates new GABA-producing neurons that help induce a natural state of calm. Animal research also suggests exercise helps your body eliminate kynurenine, a harmful protein associated with depression.

Your badge protects your community, but exercise—combined with better nutrition—will protect you from the silent threats of obesity, anxiety, and depression that claim too many first responders each year.

You've spent your career responding to emergencies. Now it's time to respond to your own. Start with a walk today and two simple strength sessions this week. Consistency, not intensity, is what will change your life.

If you or a family member are having any issues with mental health or relationships, please reach out for help. Responder Health (responderhealth.com) is an organization that offers resources specifically for first responders and their families. Responder Health provides confidential and full-service solutions that support first responders through stress and traumatic events, and provides them with the education, resources, and community they need to live healthy, happy lives. Our peer advocate hotline (253)243-3701 offers a confidential 24-hour crisis referral service for all public safety employees, all emergency services personnel, and their family members nationwide.