The importance of movement for your mental health

Ironically, when we’re feeling low or overwhelmed with life, curling up on the sofa with Netflix and a glass of wine seems so much more appealing than lacing up our runners, and getting moving, yet this is exactly the solution that is likely to help us beat the blues.

As with diet, we often think about exercise in terms of the benefits for our physical health, but many studies have demonstrated the positive impact of physical activity on our brains and mental health. In fact, physical activity is increasingly being prescribed as part of the treatment plan for conditions such as depression and anxiety alongside conventional medical treatment. And when we consider that our brain is ultimately in control of our thoughts, feelings, emotions, decision making etc. it might be the motivation we need to get off the sofa and get moving.

Why is moving so good for your mental wellbeing?

The research shows that movement has a beneficial impact on the brain in many different ways.

• It can take your mind off the thing that’s causing you to feel down, worried or anxious, release tension and help you destress.
• It increases blood flow to your brain and helps release those ‘happy chemicals’ serotonin and dopamine that help elevate your mood and motivation.
• Aerobic exercise such as running, cycling, dancing or even brisk walking, has been found to influence proteins that promote the growth of new nerve cells in your brain (which has the added bonus of improving cognitive function and preventing degenerative brain diseases like Alzheimer’s).
• Regular exercise helps build your resilience, making you better equipped to deal with whatever life throws at you next.
• It can improve your sleep quality, another crucial factor in supporting mental wellbeing (more on that next week).
• Regular exercise can reduce inflammation in the body, a factor that has been linked to the development of mental health conditions.

Now I want to take a moment here to note that I’m not just talking about what we typically think of as ‘exercise’. Something that is structured and planned, that we do in the latest on trend gear, often in a place that we pay a lot of money for.

This is great, but the good news for those of you who hate formal exercise is that any activity where you’re moving your body will be beneficial. In fact, smashing out high intensity sessions every morning does not undo the fact that many of us then spend the next 8 hours sat at a desk followed by an evening on the sofa. And I hate to mention that global pandemic we’ve all been dealing with but I’ve certainly noticed that working from home and being in and out of lockdown might mean I’m ‘exercising’ more but I’m definitely ‘moving’ less.

How can you get more movement into your days?

I would always recommend aiming to get 30 minutes of moderate activity, something that is going to raise your heart rate, into your routine at least 5 days a week. What this looks like will vary from person to person. For some it might be a high-intensity gym session, for others, it might be a brisk walk or some gardening. I would also suggest resistance exercises 2 -3 days a week to build muscle strength. You don’t need any fancy equipment for this. Bodyweight works just fine!

On top of this, getting off our bums and reducing our sedentary time is so important. Here are a few tips to get more movement into your day.

Walk daily – whatever the weather, get outdoors and go for a walk. Ideally in nature but even if it is just for 10 minutes around the block it will help. Try doing this at the start of the day to get some natural light and fresh air to kick start your day, and again at the end of the day to help you switch off and move from work mode to personal mode…..something that is much more challenging when working from home!

Break up the sitting – if you sit for long periods at work, try setting an alarm on your phone or computer to prompt you to get up and move every 30-60 minutes. Do any movement that works for you. There are no rules! It might be walking to get a glass of water, doing some bodyweight squats, or some stretches. Even putting on a song and having a dance (maybe not one for the office!).

Create opportunities to move –Make a commitment to take the stairs over the escalator or lift. Walk rather than drive where possible or get off the bus a couple of stops earlier. Play with your kids in the garden. Stop at a park bench and pump out some tricep dips or step-ups on your daily walk. The world is your gym and it’s free!

The key is to find something you enjoy. This will drive consistency and consistency gets results.