Moving for Your Mental Health
- Lauren Lee
- 7 hours ago
- 3 min read
Hello everyone! Today's blog will center itself on a widely discussed topic in the health world-physical activity-and how it can be optimized in daily routines to improve mental and emotional wellbeing.
Although seemingly straightforward in its implication, "move" is not simply meaningless advice for those struggling with their mental health. According to psychology, it's actually one of the most effective ways to make you feel better-physically, mentally, and emotionally.
How does it work?
Moving your body releases feel-good endorphins which are natural brain chemicals, or neurotransmitters, that alleviate pain and reduce stress by attaching to your mind's neural reward centers.
Moreover, exercise can take your mind off your worries. Depression and anxiety feed from a downspiraling cycle of negative thoughts. When you move your body, you'll naturally find yourself giving those thoughts less attention.
What psychological impact does movement make?
According to the National Institutes of Health, exercise enhances one's mood and sense of self-esteem while significantly decreasing stress tendencies-factors that tend to exacerbate mental disorders. Research also demonstrates that physical activity improves attention span, memory, cognitive function, concentration, and decision-making.
In a mental health sense, exercise can ease symptoms of depression and anxiety-the two most prevalent disorders among teenagers today. In past articles, we've addressed the importance of confidence in influencing mental wellness. By meeting exercise goals you set for yourself, committing to a routine with consistency, and taking on new challenges, you are not only becoming physically healthy but you're building confidence in yourself-proving just how integral belief systems really are.
How can I integrate movement in my daily routine?
It is essential that we differentiate two kinds of movement that both have their own power to stimulate mental wellness: Exercise vs. physical activity.
Exercise is a structured regime that consists of repetitive body movement, helping people become or maintain physical fitness. This can look like running on a treadmill, lifting weights, or doing an ab workout.
Physical activity, on the other hand, is defined as any activity that requires energy and working muscles which can range from household chores to leisure movement like walking or gardening.
Certainly, both forms of movement pose unique benefits for individuals wanting to boost their internal health. However, consistency is key: aim to move your body most, if not, every day of the week. Even if that doesn't look like a pilates class or gym session, even 10 to 15 minutes throughout the day can measure up to numerous benefits.
Reminders:
Exercise is not a chore. See it in the same way you view your therapy or medicine-as a tool to help you get better.
Identify what kind of physical activity brings you the most joy. Whether that's taking a walk along the beach at sunset, tending to your garden, or riding your bike, find what you enjoy most, as it will be what you're most likely going to follow through with.
Set reasonable goals. If you make it your mission to walk 10,000 steps every day, realistically, you're not going to be able to achieve this result consistently. Personalize a routine for yourself that fits your needs and time availability.
Ultimately, setbacks are completely normal and okay for you to experience! Be proud of yourself for every step you take in the right direction, no matter how small or insignificant. If you miss a day, try again the next. Before you know it, you'll be back on track again on your mental health goals.
Sources
Mahindru, Aditya, et al. “Role of Physical Activity on Mental Health and Well-Being: A Review.” Cureus, vol. 15, no. 1, 7 Jan. 2023, pmc.ncbi.nlm.nih.gov/articles/PMC9902068/, https://doi.org/10.7759/cureus.33475.
Mayo Clinic. “Depression and Anxiety: Exercise Eases Symptoms.” Mayo Clinic, 23 Dec. 2023, www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495.
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