This year’s theme is movement, and the message behind the annual Mental Health Foundation campaign running from 13th to 19th May is ‘let’s move more for our mental health’.
Why move?
Moving our bodies is known to be important for our physical and mental health.
Regular physical activity can help prevent and treat conditions like heart disease, stroke, diabetes, breast cancer, and colon cancer. It is also proven to boost our mental health, quality of life and overall wellbeing.
Moving is good for you
Our bodies and minds are connected, with exercise releasing ‘feel good’ hormones that boost our mood, increase our focus, give us energy, reduce stress, enhance our self-esteem and improve our sleep.
Even just a brisk, 10-minute walk can boost our mood and increase mental alertness and energy.
Yet, according to research commissioned by the Mental Health Foundation, 36% of UK adults do not meet the recommended level of physical activity recommended by the World Health Organisation.
With those who are physically inactive three times more likely to be moderately to severely depressed, this year’s Mental Health Awareness Week campaign encourages people to find their ‘moments for movement’ every day.
Finding ‘moments for movement’
The Mental Health Foundation’s top tips for success are:
Life is busy, but think about how much time you spend waiting throughout the day, whether that’s waiting for the kettle to boil, for your children to come out of school, for a delivery, or for a bus to arrive. Why not use that time to do some stretches, march on the spot, or try some chair exercises? A little bit of movement is better than none at all, and all the little moments will soon add up.
If you’re just starting out, don’t try to do too much too soon. Start small and push yourself to do a little more each day, whether that’s walking further or exercising for longer. Keeping a movement journal is a great way to track your progress, and seeing your improvement over time will help keep you motivated.
If you have to sit down for long periods during the day, whether that’s driving or working at a desk, take regular breaks to stand up, walk around and stretch your body. Setting a timer will help you remember to get up and move when you’ve been sitting still for a long time.
Exercise is easier when you choose to do something you enjoy. Instead of thinking of movement as a chore, find something fun that you look forward to doing each day. Add these moments for movement to your diary so you have something to look forward to.
Taking part in movement activities with others is a great way to make friends and strengthen existing connections. If joining groups and activities in your area doesn’t appeal, why not think of ways to make your existing catch-ups with friends more active, like going for a walk with a takeaway coffee instead of meeting in a coffee shop.
Don’t worry about keeping up with other people. You don’t have to be super sporty to gain the benefits of moving more. Focus on what works for you and be kind to yourself – any movement that gets your muscles moving and your heart beating faster will benefit your physical and mental health. If you haven’t exercised in a long time or have reduced mobility, start off slowly, concentrating on the parts of your body that you feel most comfortable with.
When you’re moving, notice how you’re doing it and the way it makes you feel in your mind and body. Noticing how you’re breathing, the sights and sounds around you, and how the air feels on your face can help you relax and feel less stressed. It might feel best to do some movements quickly and others more slowly – try to do what feels good for you.
Research suggests that moving outdoors in a ‘green’ environment is better for our wellbeing than doing an activity indoors. If you can, go for a walk in the countryside, or in a park, garden, nature reserve or forest. You could also move with others by joining a walking group or gardening club, or volunteering for woodland and park maintenance.
Don’t be afraid to push yourself out of your comfort zone and try something new. Not only might you have fun, make new friends and find a new passion, but having the courage to try something different will also boost your confidence.
It can be hard to get up and be active if your mental health is poor, but the days when you lack motivation or feel low are likely to be those when you will gain the biggest boost to your mood from getting moving. Think of moving as an act of self-care. If you’re struggling, use the times you have to get up to use the bathroom or to get a drink and use them to do a bit of movement like some stretches, some lunges, or marching on the spot.
Finally, don’t forget to…
Celebrate all your movement achievements, big and small. Rewarding your progress will help you stay motivated.
The Mental Health Foundation is encouraging everyone to share their #MomentsForMovement by tagging the campaign on Instagram, Facebook, X and LinkedIn.