Movement For Mental Health

We try to be as active as possible, and it's not just about physical wellbeing. Moving has a significant impact on our mental outlook. Whether it's creating some time and space to think away from digital screens or ensuring our minds remain fresh and sharp, movement is essential, and it's important that it forms part of your mental health approach.

There is no shortage of research findings into the link between movement and mental health, but the January 2019 paper' Assessment of Bidirectional Relationships Between Physical Activity and Depression Among Adults' published by Massachusetts General Hospital (MGH) has some interesting findings:

• The study found a 26% decrease in odds for becoming depressed for each major increase in objectively measured physical activity.
• A major increase in physical activity is described as replacing 15 minutes of sitting with 15 minutes of running, or replacing 1 hour of sitting with 1 hour of moderate activity like brisk walking.
• The study found that exercise was able to independently reduce the risk for depression, but only when the exercise was measured objectively using a tracking device, not when people self reported their exercise.
• To prevent depression, the article recommends doing at least 15 minutes a day of higher intensity exercise like running, or at least 1 hour of lower intensity exercise like walking or housework.

The following tips come from the Mental Health Awareness Week website, and you might find something that is useful for you:

Find moments for movement throughout the day during small pockets of waiting time (e.g., while the kettle boils, waiting for the bus, etc.)

I'm finding stretching really helpful at the moment for my health, so I often find myself stretching my calves when waiting for the kettle or microwave.

Set small, achievable goals for movement and track your progress in a journal

If you have a fitness watch or app, you'll know how easy you get caught up in beating yesterday's performance and setting new Personal Bests.

Take regular breaks from sitting for long periods by standing up, walking around, and stretching

If you're sitting at a desk, taking some time to stretch your legs, rest your eyes, and refresh your brain is helpful for your work, and you'll feel the benefit, too. As I write this, the weather in Glasgow has been pretty nice for a couple of days, and it's been a pleasure to take a stroll during the day.

Find movement activities that you enjoy and are fun, such as playing games or trying new activities

If you have a child(ren) or pet(s), there's no shortage of ways to be active in a fun and interesting way, but anything that puts a spring in your step will do. Even children "allergic" to sunlight and socialising might find themselves enticed by a family dance or movement game on a computer system or around a phone. If your kids are entranced by technology, try to use that to help them and you move.

Connect with others by engaging in movement activities with friends, family, or joining groups/clubs

If you're a regular reader, you'll know I'm doing the Coast To Coast 100 mile event with some friends, and training with them is a great way to be active, push myself further and have some fun (ahem) in my spare time

Some things to bear in mind include:

• Don't compare yourself to others; focus on your own pace and abilities.
• Be mindful and present during movement, noticing how your body feels.
• Move in nature, such as going for walks in parks, gardens, or the countryside.

You don't need to run miles to make a difference in your life; as with all journeys, movement starts with a single step!

IIf you don't lead a particularly active lifestyle, you might not know where to begin. It is one thing to suggest adding movement to your everyday routine, but you might not feel as though this is possible. It should be noted that the NHS offers guidance on sitting exercises, so if you are pushed for time at work or want to be more active while relaxing at home, they have ways to get you started.

The following tips might help you to think about movement in a new way:

Finding Opportunities for Movement

• Find moments for movement throughout the day during small pockets of waiting time (e.g., while the kettle boils, waiting for the bus, etc.)
• Take regular breaks from sitting for long periods by standing up, walking around, and stretching.
• Move in nature, such as going for walks in parks, gardens, or the countryside.

I'm finding stretching invaluable in my training routine. This means you'll see me working on my calves or twisting into strange shapes when pottering around the house while waiting on something.

Setting Goals and Tracking Progress

• Set small, achievable goals for movement and track your progress in a journal.
• If you have a fitness watch or app, you'll know how easy you get caught up in beating yesterday's performance and setting new Personal Bests.
• Celebrate and reward your achievements in moving more for your mental wellbeing.

The happiness you feel when celebrating a positive outcome will drive you to do it again and again.

Making It Enjoyable

• Find fun movement activities that you enjoy, such as playing games or trying new activities.
• If you've a child(ren) or pet(s), there's no shortage of ways to be active in a fun and exciting way.
• Listen to music that motivates you to move and dance.

A great way to combine these elements is to get the whole family involved with dance or rhythm games on console systems or even your phone! If your kids are glued to their phone, be smart and use it against them to ensure they move, and you can move, too.

Building Sustainable Habits

• Try new forms of movement to push yourself and gain confidence
• Plan movement activities in advance to have something to look forward to
• Treat movement as an act of self care, especially on days when you lack motivation
• Allow time for rest and establish a relaxing routine

The sense of joy, or relief, at the end of a good workout, is often worth the effort by itself!

Involving Others

• Connect with others by engaging in movement activities with friends, family, or joining groups/clubs.
• Don't compare yourself to others; focus on your own pace and abilities.

This is where training with friends is a real boon, as you'll show up for them.

Try new forms of movement to push yourself and gain confidence.

Plan movement activities in advance to have something to look forward to.

Listen to music that motivates you to move and dance.

Treat movement as an act of self care, especially on days when you lack motivation. (This is where training with friends is a real boon, as you'll show up for them)

Allow time for rest and establish a relaxing routine. (The sense of joy, or relief, at the end of a good workout is often worth the effort by itself!)

Celebrate and reward your achievements in moving more for your mental wellbeing.