Season 4, Episode 3: Why do I feel better in my head after class?

Tania Huddart: When you're feeling low or anxious, moving is probably the last thing you want to do. I understand that. But once you get going, it can make a real difference. Not because it fixes anything. Because for a little while, it gives you something else to hold.

Host: Welcome to Build Confidence and Purpose with Pilates. I'm here with Tania Huddart: Pilates teacher, teacher trainer and author of Teach Pilates with Confidence and Pilates & Purpose. Both voices you'll hear are made with AI. Every word Tania says is her own, and she's approved each one.

Last episode was about what Pilates does for your body. This one is about your head. Why do I feel better in my head after class?

Tania Huddart: A few reasons. Some of it is chemistry. Some of it is attention. And some of it is simply that you did something kind for yourself. Let's take them one at a time.

Host: Start with the chemistry.

Tania Huddart: When you move, your brain releases endorphins. They're natural chemicals that give you a sense of wellbeing. That warm, settled feeling after class? That's part of it.

And research suggests that exercise can improve your mood and ease anxiety. Staying active can help you keep feeling better, too. It isn't only a feeling in the moment.

Host: Is that why people keep coming back? Because it feels good?

Tania Huddart: I think it's a big part of it. A good experience of moving makes us feel good. And when we enjoy something, we're more likely to do it again. That's motivation from the inside. Nobody has to push you. You go because you remember how you felt last time.

And it builds on itself. Every bit of progress towards a goal makes you want to keep going. Slowly, the things that used to stop you get smaller. For many people, moving becomes one of the ways they look after their mood. Not a chore on the list. Something they reach for.

Host: You said attention. What did you mean?

Tania Huddart: This is the part I love about Pilates. You can't really do it on autopilot. We use only a few repetitions of each exercise. So you focus on each one, and you do it with control. You're thinking about your breath. Where your ribs are. What your feet are doing. There's no room left for the worries.

In Pilates, we ask you to be specific. To move with intention. To know what you're doing, and why. And the breath helps you control and coordinate the movement. All of that takes your whole mind. In a good way.

Moving can take your mind off your worries. It can help break the cycle of negative thoughts. You know that loop, where one worry leads straight to the next? For an hour, the loop gets interrupted.

There's research on Pilates itself, too. It suggests Pilates can ease feelings of anxiety and low mood. It can help with tiredness, and give you more energy.

Host: But if I'm anxious, isn't concentrating the hard part?

Tania Huddart: Sometimes it is. So go gently. You don't have to get everything right. Let the breath be the only thing you think about. Paying attention to your breathing brings you into the room. It keeps you present while you move.

And you can always stop and rest. Nobody is marking you. A class where you mostly breathed and lay on the mat is still a class. Tell your teacher how you're feeling, if you can. A good teacher will make room for that.

Host: What if I can't face a class? Some weeks I can't.

Tania Huddart: Then don't start with a class. 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. Housework counts. Gardening counts. So does dancing, or walking with friends, or playing at the park with your children or grandchildren. Anything that gets you up and moving. On a low day, a full class can feel like a mountain. Ten minutes in the garden doesn't.

Exercise is the planned kind. It's structured, and repeated, and we do it to get fitter or stay fit. Think running, or cycling, or a Pilates or yoga class.

Host: So on a low day, the gardening counts.

Tania Huddart: The gardening counts. You don't need a structured programme to feel the benefit. Regular walking and dancing can lift your mood. So can an hour with your hands in the soil.

And movement looks after the rest of you while it's at it. Regular movement helps prevent and manage many physical health problems. High blood pressure, diabetes and arthritis are among them.

Host: Does the kind of movement matter, for your mood?

Tania Huddart: Less than you might think. What matters most is that you enjoy it, so you come back to it. For some people that's a Pilates class. For others it's a walk with a friend, or dancing in the kitchen. Choose something that doesn't feel like a chore. If you dread it, it won't lift you. If you look forward to it, even a little, it will.

Host: You also wrote about other people. Why do they matter?

Tania Huddart: Because being active gives you chances to connect. Even if it's only a friendly smile or a hello on a walk. When you're low, that small moment of contact matters more than you'd think.

And being active builds confidence, especially as you reach your goals. You set out to walk to the end of the street. You did it. Tomorrow you walk a bit further. That's not a small thing. It's where everything else starts. It's something positive you did for yourself.

Host: How do I start, on a day when I really don't want to?

Tania Huddart: Small. The biggest challenge is sticking with it, so start with something you enjoy. And notice the time of day when you feel most like moving. For some people that's first thing. For others it's the late afternoon. Use that.

In the beginning, commit to small amounts through the day. Even five minutes, three or four times a day. That helps you avoid feeling overwhelmed. Five minutes is a promise you can keep, even on a bad day. And keeping a promise to yourself feels good. Take the stairs. Park a little further away. Get up and walk for three minutes every half hour.

Host: And over time? What's a sensible goal?

Tania Huddart: 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 goals you can reach, and build up slowly. Choose something that doesn't feel like a chore. I like to think of it as part of your wellbeing toolkit. One of the things you reach for when you need it.

Host: What about the days I miss?

Tania Huddart: Don't be hard on yourself. Just try again tomorrow. Give yourself credit for every step, however small.

I say this a lot, because I see it a lot. So many of the women I teach look after everyone else, and put themselves last. And they feel guilty taking an hour for themselves. If that's you, please hear this. Looking after your own mood isn't a luxury. You're not being selfish. You're refilling the tank. Everyone you look after gets a better version of you.

Host: Is movement enough, though? For someone who's really struggling?

Tania Huddart: No. And I want to be clear about that. Movement can be a helpful part of looking after your mental health. But it isn't a substitute for professional support, or talk therapy, or medication. If you're having a really hard time, please reach out today. To your doctor, or to someone you trust. You don't have to carry it on your own.

If you're working with a mental health professional, talk to them about your movement goals, and how they fit with your care. And everything we talk about here is general information. So check with your doctor before you start something new. They can help you find the right kind and amount of activity for you.

Host: So, three things to take home?

Tania Huddart: One. Moving changes how you feel, from the inside. It isn't all in your head, even though you feel it there.

Two. It doesn't have to be exercise. The gardening counts. The walk to the shop counts. Five minutes counts.

Three. Be kind to yourself when you miss a day. Give yourself credit for every small step, and try again tomorrow.

Host: And a question to sit with?

Tania Huddart: This week, notice how you feel just before you move, and just after. Even five minutes. What changed?

Host: You'll find Tania's article, How movement benefits your emotional health, in the Journal at taniahuddart.com.

Next episode, the instruction you hear in every class. Why does everyone keep telling me to breathe?

Tania, last word?

Tania Huddart: Moving is something positive you can do for yourself, even on a hard day. Start small. And be as gentle with yourself as you would be with a friend.