Mental Health Awareness Week 2024 – Moving more for our mental health

For millennia, humans have led physically active and engaged lives. However, in recent times the way we live and work can sometimes make it more difficult to find time to add exercise and movement, meaning we are often disengaged from our body’s basic need to move in order to thrive. For many of us, screen-bound work has meant a more inactive working lifestyle and our leisure time has become more linked to spending time on our phones. 

Research strongly suggests that physical movement is intricately linked to mental health and our wellbeing. From the release of mood-boosting endorphins to the reduction of stress hormones like cortisol, the benefits of movement on the mind are profound and far-reaching. Movement can also play a role in other aspects of our wellbeing which help to maintain and boost our overall wellness, such as improving the quality of our sleep, boosting our self-esteem and giving us a sense of achievement, improving motivation and helping us to connect with others.

As well as mental health benefits, there are also many physical benefits to being more active.  We know that it has been identified as an important factor that improves outcome after illness and reduces the risk of many acute and chronic health conditions. There are also times in our lives when exercise may be especially beneficial for us, for example specific exercise routines have been found to support women’s physical, cognitive and psychological wellbeing around the time of the Menopause.

Being outside further enhances the benefits of exercise and is linked with wellbeing.  There is evidence that looking at the horizon line is very calming for humans and being in forests gives us access to calming and healing phytoncides, that are released by plants and help strengthen our immune and nervous systems.  Therefore, being in nature and exercising can be a great combination.  It can also be really helpful to use exercise as a way of connecting and socializing with other people, as this can add a support element to it and enhance the feeling of connectedness of being with others.   

So, how can we incorporate more movement into our daily lives to reap these mental health benefits? This does not have to be complicated or time-consuming and can be the smallest of steps to start to feel the positive impacts. Even small changes, such as taking the stairs if possible, going for a short walk during a lunch break or walking stead of driving can all make a significant difference. Moments for movement can also be found in time you would otherwise spend ‘waiting’, for example you could walk around, march on the spot or do some stretches whilst waiting for the kettle to boil or for a bus to arrive. Joining a club or connecting to others can also make exercise and movement feel more exciting and become something to look forward to. 

It can be really helpful to find activities that are enjoyable and that align with your lifestyle and interests. Whether it is dancing, cycling, playing a sport, or gardening, the important thing is to find ways to be active regularly and consistently. Finding joy in movement and embracing fun and laughter alongside movement can boost your motivation to continue to exercise and enhance the psychological benefits.

It is important to remember that movement and exercise can look and feel different for everyone, so focus on yourself and take it at your own pace. Bear in mind what feels best for you, recognize and celebrate your achievements and don’t forget to take time for resting.

The evidence is clear: moving more is key to our mental health and to feeling better. By making physical activity a priority in our lives, we can help to nourish our minds, reduce stress and cultivate a greater sense of wellbeing.