How movement benefits your emotional health

For your own practice

Draft: lightly edited from Tania’s original article, for her approval.

A positive experience of physical activity can make us feel good, and when we enjoy something, we’re more likely to do it again. That enjoyment builds motivation from the inside, and helps break down the barriers to being active. For many people, it becomes one of the ways they look after their mood.

Moving when you feel low or anxious

When you’re feeling anxious or low, being active may be the last thing you want to do. But once you get going, it can make a real difference. Research suggests that exercise can improve mood and ease anxiety, and that staying active can help you keep feeling better.

Regular movement also helps prevent and manage many physical health problems, including high blood pressure, diabetes and arthritis.

How does it help?

Exercise releases endorphins, natural chemicals in the brain that give you a sense of wellbeing. It can also take your mind off your worries and help break the cycle of negative thoughts.

Being active builds confidence, especially as you reach your goals, and it gives you chances to connect with other people, even if it’s just a friendly smile or a hello. It’s something positive you can do for yourself.

You don’t need a structured programme

Regular walking and dancing can lift your mood. Physical activity and exercise aren’t quite the same thing, but both are good for you.

Physical activity is anything that works your muscles and uses energy, such as:

• household chores
• gardening
• dancing
• walking with friends
• playing at the playground with children or grandchildren
• anything that gets you up and moving

Exercise is planned, structured and repetitive movement that we do to improve or maintain fitness: think running, kayaking, cycling, or a Pilates or yoga class.

Getting started, and staying motivated

The biggest challenge is sticking with it, so find something you enjoy and a time of day when you feel most motivated. In the beginning, commit to small amounts of movement through the day. Even five minutes, three or four times a day, can help you avoid feeling overwhelmed. Take the stairs, park a little further away, or get up and walk for three minutes every half hour.

Thirty minutes of activity a day, three to five days a week, is a good goal, and it doesn’t have to be all at once. Ten or fifteen minutes at a time counts. Set small, realistic goals and build up gradually. Choose something that doesn’t feel like a chore, and think of it as part of your wellbeing toolkit.

Give yourself credit for every step, however small. If you miss a day, don’t be hard on yourself; just try again tomorrow.

Talk to your doctor or health professional

Movement can be a helpful part of looking after your mental health, but it isn’t a substitute for professional support, talk therapy or medication. If you’re working with a mental health professional, talk to them about your movement goals and how they fit with your care. And check with your doctor before starting a new exercise programme, to find the right kind and amount of activity for you.

This article is general information, not medical advice. Please check with your doctor before starting a new exercise programme.

Want to move with me? Join a live online class or one of my workshops.