We’ve all heard people say that movement is great for our mood and for very good reason. Research has been able to demonstrate for a long time that movement can positively improve mood, decrease stress, improve clarity of thinking and memory capabilities and improve motivation and confidence. With all of these positive associations it makes perfect sense that we would give it a try. So why does it work?
Interestingly, research isn’t entirely clear as yet why movement is so effective. There is evidence to suggest that movement increases the release of tryptophan in the body which triggers the release of serotonin in the brain, in turn improving our mood. There is also a very interesting body of research exploring the relationship between exercise, neurogenesis and maintaining good brain health, particularly in the hippocampus which is the part of the brain involved in memory and learning. Exercise also very likely increases our sense of accomplishment, achievement and self-care, which in turn positively impacts our mood. Movement can also release physical tension which can decrease our stress, and movement helps us to sleep better. Movement, particularly when done mindfully can also shift our thinking away from our worries and our stressors, resulting in greater clarity of mind and less stress. And finally, aerobic exercise that increases our heart rate and breathing rate can be a great tool for those battling anxiety and panic disorders, as it is a great opportunity to learn how to regulate one’s body and to not be frightened of the physiological changes we can experience.
Moving for mental health though isn’t always easy, even in the face of all the evidence of its many benefits. Depression can make us want to nap or engage in passive activities like watching TV. Anxiety can make it hard to leave the house or try something new. Stress can make us feel disinclined to prioritise ourselves and self-care. So how to get moving?
Don’t wait for a time when you feel completely ready and motivated to get started because it’s likely you need to get started first before motivation truly kicks in. Instead remind yourself of the benefits and find a reason for moving that you really connect with.
Start small, with simple and achievable goals. You’ll soon find that your motivation, skill and confidence start to increase making movement easier.
Begin with something that you know you will enjoy or is familiar until your confidence grows. If you’re not sure, try a few different things until you find something that seems to suit you.
If you have very limited energy and low motivation, perhaps because of depression, remember that movement can be as simple as doing gentle stretches, making your bed, having a shower, doing the dishes or wandering quietly in the garden. Just gently increase your activity levels over time.
Set a routine, plan ahead and get organised. This can be as simple as laying out some sneakers at night ready for a morning walk or saving a yoga video online ready for you for to follow at a later time.
Tell someone about your new goals for encouragement and support and maybe even find someone to move with.
Set time aside in your schedule and remind yourself that even though it can feel like you don’t have the time, movement is actually likely to make the rest of your day easier.
Track your progress over time, and not just in relation to physical achievements but mental health achievements as well. You might find that keeping data helps you to really see the positive impact certain activities have on your mental health.
Movement when you are experiencing difficulties with your mental health isn’t easy, but we encourage you to consider the benefits and find something to try. And don’t forget that our team are here to support you. If you need support contact our administration team on 9882 8874 or visit our website melbournewellbeinggroup.com.au.
This blog was written and prepared by Dr Victoria Miller - Principal Psychologist at Melbourne Wellbeing Group.