How Moving Benefits Your Mental Health
Most people are aware that moving benefits our mental health, but they may not know the specific reasons why. Here is a breakdown of the main biological, psychological, and social effects of moving, as well as some ways in which moving directly impacts mental health conditions and ideas for incorporating more movement into your life.
What Are The Effects of Moving on Your Mental Health?
Biological Effects
Decreases stress hormones, such as cortisol and adrenaline
Increases feel-good hormones such as serotonin, dopamine and epinephrine
Induces feelings of calm by down-regulating the nervous system (i.e. shifting from sympathetic/fight-or-flight mode to parasympathetic/rest-and-digest mode)
Regulates the circadian rhythm which leads to improved sleep and energy
Promotes neuroplasticity, or the brain’s ability to form new neural connections, which can lead to positive behavior change and new habit formation
Psychological Effects
Reduces stress
Stabilizes mood
Improves emotion regulation
Interrupts rumination, or negative thought cycles
Generates problem solving, creativity, and new perspectives
Enhances attention and memory
Social Effects
Fosters connection with others through group classes, team sports, or participating in activities with friends
Enables the formation of new friendships, strengthens existing relationships, and promotes community engagement, all of which address the issues of social isolation and the loneliness epidemic
Improves interpersonal skills such as communication and empathy, which builds relational intimacy and comfort in social settings
What Mental Health Conditions Can Improve From Movement?
While this is not an exhaustive list, these are some of the specific mental health conditions that can benefit from movement:
Depression: Moving can improve mood and facilitate behavioral activation, one of the core tenets of Cognitive Behavioral Therapy that has been shown to reduce depression in treatment
Anxiety: Moving can down-regulate the nervous system, reducing physiological arousal or the “fight-or-flight” response that is often experienced in anxiety
Trauma: Somatic therapies focus on releasing stored trauma and learning how to feel safe and comfortable in your body. There are also specific types of movement that have been shown to help with trauma processing, such as trauma-informed yoga classes
ADHD: Since one of the main symptoms of ADHD is the feeling of restlessness or fidgeting, moving can provide a healthy outlet for excess energy. It is also shown to improve focus, memory, and executive functioning
How Can You Boost Your Mental Health by Moving More?
You don’t need to run a marathon to reap the benefits of moving for your mental health; research shows that even small movements can go a long way. Below are some suggestions for incorporating more movement into your life:
Try movement snacks: short bursts of movement such as jumping jacks or squats
Take regular breaks from sitting to stand, stretch, or do light exercises, or do these while watching TV
Park farther away from your destination or take the stairs instead of the elevator/escalator when you have the option
Swap driving or public transportation with walking or biking to get around
Use socializing as an excuse to move, such as hiking, playing pickle ball, or going out dancing with your friends
Keep yourself accountable by scheduling classes in advance, having a workout or walking buddy, and setting goals or friendly competitions with others
Make moving fun: gamify it using activity trackers, step challenges, or VR fitness games
Use habit stacking: walk while taking meetings or phone calls or do calf raises while brushing your teeth
Try walk & talk therapy instead of virtual or office therapy appointments
If you are interested in exploring how moving can benefit your mental health or to schedule a walk & talk therapy session, schedule a complimentary phone consultation here.