However, when it comes to supporting your mental health, the smallest amount of movement can make a big difference. Whether it’s a gentle walk, a stretch or a bop in the kitchen, moving your body can be a powerful tool to boost your mood, manage your stress and nurture your wellbeing.
The link between movement and mental health
Moving your body stimulates the brain to produce neurotransmitters such as endorphins, dopamine and serotonin which act as mood elevators and create those feel-good feelings. Exercise also lowers your levels of cortisol and adrenaline which are the hormones linked to stress, helping you to alleviate tension, anxiety and provide that sense of mental calm.
Setting the chemical reaction aside, engaging in physical activity helps to improve your sleep quality by increasing the amount of deep sleep, which is essential for physical and mental restoration. Not forgetting, even the gentlest of exercise can serve as a mindfulness technique to get you focusing on your body and your breath instead of racing thoughts and worries.
We’re all for little and often and making small, sustainable habits that are easy to weave into your day.
Walking
Walking outdoors, especially in green spaces, combines physical activity with fresh air and nature. It reduces feelings of stress and improves your overall sense of wellbeing. Getting your steps in doesn’t just help your mental health, it’s also linked to improving muscle strength, joint flexibility and heart health – to name a few.
Try getting off the bus a stop early, walking to the post office instead of driving, or setting a timer for a lap around the garden every two hours. Work from home or spend a lot of time sitting? A lunchtime walk can help combat mental fatigue and clear your mind.
“You don’t need to sign up to a marathon to reap the mental health benefits of movement”
Stretch to release tension
Stress can show up in the body as tight muscles and aches. How high are your shoulders to your ears right now? Drop them! Stretching is a gentle and effective way to release physical stress and practice mindfulness to calm your mind.
As you focus on your breath and how your body feels, you might experience the mental chitter chatter quieten and feel more present.
It doesn’t need to be an intense hot yoga class – try shoulder rolls, side bends, twists and touching your toes. Breathe in and out deeply as you move and use it as an opportunity to slow right down.
Mini-movements: Small steps, big benefits
We get it, even finding time for a walk can feel overwhelming. How about going even smaller? Small acts of movement can nudge your nervous system into a calmer state of being.
- Stand up and shake out your arms and your legs
- 5-star jumps
- Dance to your favourite song
- Take 5 breaths in a child’s pose
- Go up and down the stairs 3 times.
You don’t need to sign up to a marathon to reap the mental health benefits of movement. It isn’t about perfection or achieving a certain goal, it’s about small moments of self-care that are manageable and feel good. The smallest effort is a step toward better mental health.
