Let’s get physical
The power of movement for our wellbeing.
No, we’re not starting a fight and no, we’re not getting down and dirty, we’re actually talking about how simply moving our bodies is crucial for our mental health, the positive impact it has on the mind and body and how a diverse range of activities can massively improve our wellbeing.
It’s one of life's annoying things where we know we’ll feel better after a workout or simply going for a walk in the fresh air, but the mountain to climb to get to the point can sometimes feel unobtainable. That’s why it’s important to remind ourselves of why it’s so important to make the effort and to find that motivation to just move our butts.
Why Movement Matters
Movement isn't just beneficial for our physical health - it's also a powerful tool for enhancing mental wellbeing. Engaging in regular physical activity has been shown to:
Reduce Stress: Physical activity helps to lower cortisol levels, the body's stress hormone, leading to a calmer mind. Studies have shown that just 30 minutes of moderate-intensity exercise can significantly reduce cortisol levels, leading to a calmer mind.1
Improve Mood: Exercise releases endorphins, chemicals in the brain that act as natural mood lifters, promoting feelings of happiness and relaxation. Research indicates that as little as 10 minutes of physical activity can trigger an increase in endorphin levels, promoting feelings of happiness and relaxation.2
Boost Self-Esteem: Achieving fitness goals and feeling stronger can improve self-confidence and self-esteem.
Enhance Cognitive Function: Movement increases blood flow to the brain, promoting sharper focus, memory, and overall cognitive function in individuals of all ages, with even short bouts of exercise leading to immediate cognitive benefits.3
The Mind-Body Connection
The relationship between physical activity and mental health is intricately connected, with movement positively impacting both mind and body in various ways. Exercise plays a pivotal role in stress reduction by dissipating tension in the body, ultimately leading to a calmer state of mind. Regular physical activity contributes to increased energy levels and decreased feelings of fatigue. Engaging in movement throughout the day can lead to better sleep quality, facilitating enhanced mental clarity and mood regulation. Furthermore, exercise serves as a valuable tool for emotional regulation, offering a healthy outlet for processing emotions and reducing feelings of anxiety or depression.
So does this mean you’ve got to don your lycra and take up jogging?
Absolutely…not. From gentle walks to high-intensity workouts, there are countless ways to incorporate movement into your routine. Here are some options to consider:
Walking: Could you leave the car and walk instead? How about taking the dog on a walk longer than round the block? Walking is a simple yet effective form of movement, it’s free, can be done anywhere and at any pace, providing an opportunity to clear the mind and get some fresh air.
Yoga: Combining movement with mindfulness, yoga promotes flexibility, strength and inner peace through a series of poses and breathing exercises.
Dance: Whether it's a structured dance class or simply getting down to your favourite tunes at home in the kitchen, dancing is a fun and liberating way to lift your spirits and reduce stress.
Gym Workouts: From strength training to cardio, gym workouts offer a variety of options to challenge your body and boost your mood.
Outdoor Activities: Hiking, cycling, swimming and other outdoor pursuits provide a refreshing change of scenery. But don’t do it for the gram, do it for yourself!
With Mental Health Awareness Week 2024 swiftly approaching from 13th-19th May, we're gearing up to embrace this year's theme of "Movement: Moving more for our mental health". Prioritising physical activity as a cornerstone of self-care, we invite you to explore the different ways movement can enrich your wellbeing and bring you joy, whether it's a leisurely stroll or an invigorating workout. To find out more and how to get involved click here.
At Tonic, we're dedicated to continually enhancing your wellbeing. Stay tuned for some exciting updates coming your way in The Retreat - we're always on the lookout for new ways to support and uplift you!
References
Exercise for Mental Health, Sharma et al 2006 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/#:~:text=Thirty%20minutes%20of%20exercise%20of,as%20one%2030%2Dminute%20walk Accessed April 24
Exercise: 7 benefits of regular physical activity 2023 https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389 Accessed April 24
Lung Macrophage Functional Properties in Chronic Obstructive Pulmonary Disease, Akata et al 2020 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7037150/ Accessed April 24
