First Published 16 May 2024

🎶 I like to move it move it, well sometimes…

It is Mental Health Awareness Week this week and the theme of the year is “Move your way.”

We are frequently told to exercise for our health, but were you aware that it is beneficial for all aspects of our health, including our Mental Health (hopefully if you are in my world you already know this!).  However, the wording of the theme isn’t ‘exercise’ your way, rather it’s ‘move’.

When I was having a chat this morning about what I was going to write today, a friend found that distinction significant. 

How often do we feel that ‘exercise’ is a chore?  That it’s the task on the to-do list that keeps getting pushed down the list?  Or we might get into the swing of it, until something comes up to disrupt the routine and before we know it, it’s been weeks since we last laced up our training shoes…?

So, my suggestion is to take a pause.  If you are the type to find that ‘exercise’ is hard and gives you flashbacks to the trauma of school PE classes – perhaps it’s time to ditch the word exercise.

Movement

So – what does it mean to ‘move your way’?

Well, it could be as simple as remembering to stand up once an hour.  Or to walk somewhere (with or without a purpose!) .  Perhaps to dance around the kitchen whilst cooking, or to do squats while you brush your teeth! 

Movement doesn’t have to be big, it doesn’t have to be running a marathon or taking part in a triathlon.

How does Movement help Mental Health?

There is evidence that physical movement helps to reduce stress, anxiety and depression.  It improves mood and sleep, and becomes this wonderful cycle of improvement. 

And if you want me to get my geek on and go into detail on Cortisol and Dopamine, lets have a chat!!

Top Tips of How to Move and how to make it a Habit?

• The usual suspects: running, swimming, cycling, sports, or aerobic style classes (if these appeal then by all means add them in to your regular schedule, and do them consistently!)
• Mind-Body options: yoga, Pilates, tai chi (slow it down, pay attention to the thought processes, your breathing etc – and note that these are just as valid movement options as the usual suspects – and they can be kinder to your joints)
• Get outside: There are huge benefits of getting out in nature – so, whether you want to go for a walk in the park, do a spot of gardening, go for a hike (or hug a tree 😉) just get yourself out and about.
• The ‘obvious’ stuff: think small – stand up a couple of times every hour, do some cross-crawl movements (can be as simple as tapping your left knee with your right hand and then swapping a few times), take the stairs, get off the bus a stop earlier, give yourself a shake (literally), or just have a wee stretch – either arms up high and lean back a wee bit or a forward fold, aim for both hands on your knees with a flat back, and after a few repeats you’ll find you can move your hands lower with your knees straight!
• Get Creative: dance around the kitchen (with or without music – preferably without sharp implements in your hands!), dancing in other rooms in your house or even your garden is also an option! Get really creative and come up with something that works for you, or at the very least, gives you a good giggle while you do it!

As for finding the motivation or making it a habit – start small, set a reminder, gamify it – can you reward yourself?  (I know Apple watches give you rings to close from movement, and for standing up each hour!), find a friend to get moving with, or keep you accountable in doing it.  Create a plan, and track it – if you need to get a rewards chart with gold stars, go for it – reacquaint yourself with your inner child!

Need a bit of support?

Why didn’t you say so earlier? 😉 Book a zoffee or a session and lets ask your energy system and body what will have the biggest impact on your mental health!

And, here’s my way of asking you to keep me accountable – I am currently in the process of creating an ‘adult activity book’ for mental wellbeing – when I did some digging, the only real options were for adult colouring-in books, word searches or sudoku.  While these are all great resources, I was looking for something a bit different. 
So, my book will be a collection of activities that you can do all in one or have a prompt a day for most of the year – all you will need is a phone with a camera (or a ‘big’ camera if you so choose), the book and a pencil to tick off what you have done. 
My ask is that if you don’t see me advertising this in the next few months, you have my express permission to give me a (verbal) kick up the bum to get it finished and available!