Did you know that movement is one of the
12 essential emotional needs we all need to fulfil to stay well? It also plays a significant role in helping us sleep better, connect with others, and feel a sense of accomplishment. It’s pretty remarkable!
How Does Movement Benefit Our Mental Health?
Physical activity and mental well-being are closely linked. When we’re stressed, our bodies release a hormone called cortisol. Engaging in physical activity helps to burn off cortisol and floods our bodies with feel-good endorphins. As a result, we often feel less stressed and much happier after some exercise.
Moving your body helps to lower cortisol, the stress hormone, and fills you with uplifting endorphins, making you feel less stressed and overall happier. At first, you’ll get a big boost of these feel-good chemicals, especially if you’re not used to regular exercise. But as you settle into a routine and your body adjusts, this endorphin boost will naturally lessen. This gentle shift is a great nudge to add a little more movement to your routine as time goes on.
How Much Exercise Should We Aim For?
– 150 minutes of moderate-intensity activity each week (such as brisk walking or dancing)
– 75 minutes of vigorous activity (like running or swimming)
– Or a mix of both, while also minimising prolonged periods of sitting
Need Some Ideas? Here Are a Few!
Moderate activities:
– Brisk walking
– Cycling
– Dancing
– Pushing a lawnmower
– Hiking
Vigorous activities:
– Running
– Swimming
– Skipping
– Playing sports like football, rugby, netball, and hockey
– Martial arts
Not Very Active? That’s Okay!
If you’re not particularly active at the moment or want to increase your activity levels, setting a goal can be a great motivator. Choose a main goal and break it down into smaller steps so you can celebrate your progress along the way.
For example, if you aim to run a 5k but you’re not a runner, that can seem daunting. Starting with a program like Couch to 5k can be very helpful. These programs break down the training into manageable chunks, encouraging you to celebrate each step forward.
Think about what activities you enjoy. If intense exercise isn’t your thing but you love socialising, a brisk walk in the park with a friend could be perfect. Plus, you’ll get to enjoy some nature, which is also known to boost mental health.
Making Movement a Part of Your Life
Consider how your activities can meet multiple needs. Team sports such as football, hockey, and netball are fantastic for meeting new people and feeling part of a community. Alternatively, activities like mowing the lawn not only provide exercise but also improve your environment, giving you a sense of accomplishment.
If you already interact with many people and need some alone time, solo activities like hiking or cycling can be wonderful. These allow you to connect with nature and enjoy some peace and privacy.
Finding Time for Physical Activity
We understand that finding time to be active can be challenging, especially with a busy schedule. However, the benefits—both physical and mental—are well worth the effort. Many activities are free and come with added perks, making it easier to integrate them into your daily life.
Incorporating movement into your routine doesn’t have to be overwhelming. Start small, find activities you enjoy, and gradually increase your activity levels.
Movement is one of 12 our ‘Emotional Needs & Resources’. Click on the button to find out about our other needs for wellbeing.
