The Science Behind Movement and Its Impact on Your Mind

I loathed PE at school and spent more time than I care to admit, trying to figure out ways in which I could skip the lesson and do something that I enjoyed a lot more. It turns out, that it wasn’t the movement or the exercise I disliked but the way the subject was taught, giving me very little agency over how I wanted to move and what felt good to me. I now understand how placing one foot in front of the other helps me to solve problems, how inhaling and exhaling as I reach towards the sun or greet the earth settles my mind or how a clearing and gathering breath as I prepare to pluck a star with its rotational movement of the spine makes my body respond with joy. In our increasingly sedentary world, the relationship between movement and mental health has never been more critical. While 80% of people understand the benefits of exercise and moving more, only 37% actually reach the recommended activity levels. This discrepancy highlights a significant gap between knowledge and action. In this article, I want to explore which activities are most beneficial and how movement can enhance our mood, reduce stress, and improve overall mental health and how we might move more to feel better. Most of all though, I want to explore what we need to do to lay the ground so that we can all move more easily and feel better.

The Benefits of Movement

Exercise is a powerful tool for mental well-being. Engaging in physical activities such as yoga and qigong offers numerous mental health benefits:

• Mood Boosting: Physical activity stimulates the release of endorphins and other chemicals in the brain that help improve mood and reduce feelings of anxiety and depression.

• Mindfulness and Relaxation: Activities like yoga and qigong promote mindfulness, allowing you to zone out from daily stressors and focus on the present moment. This practice supports better breathing and clears the mind.

• Stress Regulation: Regular exercise helps regulate the body's stress response, reducing the production of stress hormones such as cortisol.

• Distraction from Anxious Thoughts: Engaging in physical activities distracts the mind from anxious and negative thoughts, promoting a more positive mental state.

• Skill Development and Better Sleep: Learning new movements and techniques can be rewarding and contribute to better sleep patterns, further enhancing mental health.

Scientific Research on Exercise and Mental Health

Scientists are delving into the mechanisms behind the mental health benefits of exercise. A major five-year study led by Professor Jonathan Roiser, a Professor of Neuroscience and Mental Health at UCL, and supported by Wellcome, is investigating the antidepressant effects of exercise. The study's hypothesis is that physical activity can treat depression by changing motivational processes in the brain in ways that existing mental health interventions fail to address. This research includes not only aerobic exercise but also more relaxing forms of movement such as yoga and stretching. If you’ve always wondered what is the perfect amount of exercise to boost your mood, and what your prescription might include, this study might reveal what we need.

One focus of the study is examining the effects of exercise on inflammation and the metabolic and energetic systems. This intrigued me and is particularly relevant as research suggests that qigong and yoga can reduce inflammation, support the immune system, and positively affect metabolic and energetic systems. These findings align with the intuitive understanding many have long held: exercise can alter our motivation biochemically, helping us move more and feel better throughout the day.

Overcoming Barriers to Exercise

Despite the well-documented benefits, 37% of the population does not exercise as much as they might wish to. Common barriers include:

• Time Constraints: Busy schedules often leave little room for physical activity.

• Lack of Motivation: Finding the drive to start and maintain an exercise routine can be challenging. (Or in my case not finding the correct blend of exercise, and support)

• Cost: Gym memberships and fitness classes can be expensive.

• Weather: Inclement weather can discourage outdoor activities. I’ve personally found this particularly challenging this year with what feels like constant rain and whilst I can practice Qigong and yoga indoors, I also enjoy walking and running and it’s been frustrating this year.

• Physical Constraints and Health Conditions: Some individuals face limitations that make traditional exercise difficult.

To address these barriers, it's essential to offer classes that are both financially and physically accessible. I have long believed that until we address the barriers to movement and wrest ‘wellbeing’ back from being the exclusive domain of the wealthy and highly educated, health inequalities will prevail. We all know that preventative health care has better long term outcomes and that curative healthcare is more burdensome not only on individuals but also on our healthcare systems. So, I wonder why we don’t have more ways in which we can encourage more of us to move together in ways that benefit us. I have found the system of over-priced and inaccessible yoga studios deeply frustrating (see my article: You Don’t Look Like a Yoga Teacher) I believe in democratising wellbeing by offering truly accessible Qigong and yoga classes - accessible physically and economically but also sometimes by literally removing the barriers presented by buildings by offering classes outdoors. One of the most difficult things sometimes though, is getting started.

Getting Started: Simple Ways to Incorporate Movement

Here are five quick and easy ways to motivate yourself and start moving:

Set Manageable Goals: Begin with just 10 minutes of activity. Remember, these movements can be done anywhere and anytime. On the days I feel most sluggish, I make a deal with myself. I say that I’ll do just ten minutes and then if I really don’t feel like doing more, I can stop. Most days I keep going, the days that I stop, I know I’ve listened to what my body and mind need.

Shake it Out: Practice "wild horse shaking" by rooting your feet, moving from your centre, and shaking out tension.

Meridian Massage and Tapping: Gently massage and tap along your body's meridian lines to stimulate energy flow.

Move Your Spine in All Five Directions: Incorporate spinal movements in all directions to promote flexibility and energy flow.

Forward Fold and Reach Up to the Sky: Perform half sun-salutes to stretch and invigorate your body. It’s one of the quickest ways I’ve found of setting myself up for the day. I also engage my mind by looking up at the sky (sometimes in my mind’s eye) and greeting the earth beneath my feet. Sounds idiosyncratic, but it helps me to feel more connected.

Recommended Resources

To deepen your understanding of the connection between movement and mental health, consider these resources:

Book: Yoga for Emotional Balance by Bo Forbes

Podcast: An episode of All in the Mind discussing the mental health benefits of exercise.

Incorporating regular movement into your daily routine can transform your mental and physical well-being. Whether through yoga, qigong, or simple stretching exercises, the benefits are profound and well worth the effort. Join us in our classes and experience the difference for yourself.