Mental Health Awareness Week runs from 13 to 19 May. This year’s theme is Movement: moving more for our mental health.
Why movement is important?
We all know about the importance of physical activity – it improves muscle strength, increases endurance and prevents many diseases. Exercise provides a natural and effective boost to our mood; regular movement increases the production of endorphins (the body’s natural mood lifters) and can help break the cycle of negative thoughts by providing a positive focus.
Engaging in physical activities improves self-esteem and confidence, as we often feel a sense of accomplishment after a good workout. Incorporating movement into daily routines can provide structure and purpose, which are essential for maintaining mental health and coping with life’s challenges. Social interaction during group exercises may also help alleviate feelings of loneliness and isolation, fostering a sense of belonging.
Improved sleep quality is another important reward, as exercise can reduce insomnia and restlessness. Physical activities help with stress management by reducing levels of the body’s stress hormones adrenaline and cortisol. Anxiety often exacerbates sleeping troubles, so relieving stress at the end of the day may help you sleep better (but don’t work out too close to bedtime, as a high-intensity workout can make it more difficult to fall asleep).
Movement is also proven to be a catalyst for neurogenesis – the creation of new neurons, which enhances cognitive function and overall brain health.
What type of movement is good for mental health?
The best type of exercise to improve your mood should be a mix of activities that you enjoy, as this is likely to motivate you to repeat them.
See below some of our suggestions:
- Walking. For many people, walking is their go-to mental health exercise. A short burst of 10 minutes’ brisk walking can boost our mood and increase energy levels. Moderate walking pace is also believed to improve your memory and ability to learn.
- Running. When you run, chemicals responsible for lifting mood (endorphins and serotonin) are released in your body.
- Strength training. According to recent research, resistance training (such as weightlifting) can significantly reduce low mood and symptoms of depression.
- Yoga. Regular practice can lead to sharper focus and clearer thinking. It helps modulate serotonin levels (important neurotransmitter in the brain), playing a key role in mood regulation.
Woman silhouette. Photo by Jill Wellington sourced from Pixabay
- Dancing. According to Judith Lynne Hanna (p.41), dance is often considered a remediative intervention to cope with stress. It can enhance our wellbeing and develop a greater tolerance to stressors.
Ideas to get you started
You can find some brilliant suggestions on how to boost your mental health by moving more on the Mental Health Foundation’s website. Here are some of our favourite ideas:
- Take a break from sitting. Many of us are sitting for long periods during the day. Remember to set a timer and take regular breaks; stand up, walk around and stretch your body.
- Find the fun! Embrace your inner child and find the joy in movement. Play games with friends or go for a picnic in the park. Fun and laughter alongside movement are guaranteed to make you feel better.
- Moving in nature. Even if you live in the city, you are likely to be not too far away from nature. Join a walking group or gardening club and enjoy movement outdoors in a green environment.
- Listen to music that gets you moving. Try playing your favourite song when you get up in the morning and put yourself in a good mood for the day ahead.
- Don’t forget to rest! Establish a regular, relaxing routine that lets you unwind.
Laban Library has a great selection of books on mental health and wellbeing. You can find the list of recommended resources on the library catalogue’s Home page under Other Searches > Reading Lists, or by typing in #MentalHealth&Wellbeing in the Search box.
Some of our recommendations – including recent acquisitions, such as Iben Have’s Calm, Jennifer Pilotti’s The science of movement, exercise, and mental health and Camila Devis-Rozental’s The student wellbeing toolkit: preparing for life at college, university and beyond (all published in 2023) – are currently on display in the Laban Library, so browse and borrow next time you visit us.
Recently acquired publications on display in the Laban Library
Please remember that don’t have to wait until a problem becomes a crisis. If something is troubling you, get in touch with Trinity Laban’s Counselling Service. You can also find some useful resources on related subjects on Student Services Moodle page.
Even small amounts of physical activity can make a big difference. Finding enjoyable ways to stay active is the key!
Ball Beach. Photo by Pexels sourced from Pixabay
Bibliography:
Science Direct. (n.d.). Neurogenesis. Retrieved May 15, 2024, from https://www.sciencedirect.com/topics/medicine-and-dentistry/neurogenesis
WebMD. (n.d.). Mental Health Benefits of Running. Retrieved May 15, 2024, from https://www.webmd.com/fitness-exercise/how-running-affects-mental-health
Harvard Health Publishing. (2018, August 1). Lifting weights might lift your mood. https://www.health.harvard.edu/mind-and-mood/lifting-weights-might-lift-your-mood
Calm. (n.d.). 6 benefits of yoga for mental health (and how to practice). Retrieved May 15, 2024, from https://www.calm.com/blog/benefits-of-yoga-for-mental-health
More Yoga. (n.d.). How does yoga “mood boost”? Retrieved May 15, 2024, from https://support.moreyoga.co.uk/hc/en-gb/articles/22080718658065-How-does-yoga-mood-boost
Hanna, J. L. (2006). Dancing for health : conquering and preventing stress. Altamira.
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