The Power of Movement
Have you ever worked out and instantly noticed you felt better? Thank you endorphins! This article will explore the plentiful benefits movement can provide for your mental health.
I consider movement one of the most underutilized anti-depressant and anti-anxiety tools out there! Physical fitness is about SO much more than how you look! Read further to learn about different forms of movement you can start incorporating today.
I’ll discuss the benefits of movement, what the general movement recommendations are, different types of movement, and the barriers to movement.
This topic is very special to me as I’ve been an athlete my entire life! I also am a certified personal trainer through NASM and taught spin and strength training classes.
Table of Contents:
-Mental Health Benefits of Movement
-Physical Benefits of Movement
-Movement Recommendations
-Types of Movement
-Barriers to Movement
-Movement Summary
Mental Health Benefits of Movement
When people think of physical activity they tend to only think about the physical benefits.
Did you know that moving your body has numerous mental health benefits as well?
Here are some of the mental health benefits of movement:
-Alleviates depression
-Enhances focus/attention
-Improves sleep quality
-Increases confidence
-Increases self-efficacy
-Raises energy levels
-Reduces stress
Here is a study discussing these benefits and conversely, demonstrates how sedentary behavior worsens these aspects of your mental health. Need more? Here’s another study discussing the mental health benefits of movement. You can also check of Vincent Lam’s Ted Talk here!
Alleviate Depression
Moving your body and exercising increases your “feel good” neurotransmitters called endorphins. Have you ever done a workout and felt like afterwards you could conquer the world? This is your endorphins at work!
Not only are endorphins released, but so are other neurotransmitters imperative to mental health such as serotonin, dopamine, and norepinephrine!
Some studies have even shown that exercise to be just as or even more beneficial than antidepressants! Don’t believe me? If you want to read further in depth then check out this article about exercise vs. Zoloft. This article compiles a vast amount of prior studies done on exercise as a treatment for depression.
Enhance Focus/Attention
These neurotransmitters mentioned above also enhance focus and attention!
Movement also aids focus and attention by improving sleep quality so you feel more refreshed to start a new day.
Keep reading to learn more about the benefits in sleep quality and reduced stress you get from movement!
I used to study for school while walking on the treadmill or climbing the stair master. Check out this study about the cognitive benefits of physical activity!
Improve Sleep Quality
Moving your body increases your sleep drive. An increased sleep drive helps you feel more tired and ready for bed at the end of the day.
Stress can also negatively interfere with sleep onset and maintenance. Not only does movement increase your sleep drive, but it also reduces stress which can be beneficial towards improved sleep quality.
Movement helps you reach deeper sleep at night. Even light, aerobic exercise can improve your sleep quality!
Concerned that you might struggle from sleep apnea? Exercise and weight loss is a recommended lifestyle modification to help improve symptoms of sleep apnea!
We know sleep is SO important to your mental health. Please read more about the benefits of sleep here.
You can also read this John Hopkins article discussing how exercise leads to better sleep!
Increase Confidence and Self-Efficacy
Often when people start exercising they set goals. When goals are accomplished this helps increase their self-efficacy.
This increased self-efficacy can in turn increase your confidence! When people begin incorporating a movement routine they in turn feel physically better, which can further boost one’s self-belief. This benefit can really start to snowball in a positive way!
DEFINITION: Self-efficacy refers to your belief in yourself to execute a behavior.
If you’re not meeting your goals, take a moment to step back and re-evaluate your goals. Make sure your goals are realistic. I always tell the clients in my fitness classes that I want class to be “challenging yet attainable.”
Try breaking down your long term goal into shorter, progressive steps.
This helps to build momentum and keep your mindset positive!
There’s NOTHING wrong with starting small and then building!
If you don’t get a lot of movement currently, try starting with going on a daily walk.
Raise Energy Levels
Exercise helps deliver nutrients and oxygen to your muscles and tissues. This process helps enhance your cardiovascular system! In addition, it helps your body produce more mitochondria.
You might remember way back from biology class that mitochondria is the powerhouse of your body’s cells! Having more mitochondria helps your body function more efficiently.
Movement helps increase serotonin and endorphins which also help you feel more alert!
As you’ve probably realized from reading this blog, a lot of these self-care topics feed off each other! Movement can also help raise energy levels by alleviating depression and improving sleep quality.
Reduce Stress
Moving your body and exercising increases your “feel good” neurotransmitter called endorphins mentioned above. These endorphins help reduce stress!
Movement also helps reduce stress by shifting one’s attention away from the stressor. Shifting attention helps one compartmentalize the stressor. Sometimes separating from the stressor can offer a new perspective on how to handle the stressor as well.
Reducing stress through movement also improves sleep quality which can further aid in stress management. I can tell you that I often workout after my work day ends and it helps me de-stress so much!
Summary of Mental Health Benefits
I think it’s pretty safe to say exercise is a GREAT free medicine you can give yourself to improve your mental health! The different benefits you can all feed off each other!
You can even hear about the mental health benefits of movement in the TedX series here.
If you don’t want to take my word for it, then read about the mental health benefits of exercise in the blog from the National Academy of Sports Medicine (NASM) here. You can also check out similar information on the Headspace website as well here.
I know I always feel better after a workout! Go move your body!
Physical Benefits of Movement
Additionally, there are also many physical health benefits of movement! Below are some of the physical benefits:
-Improve brain health/cognition
-Increase longevity
-Manage weight
-Reduce cancer risk
-Reduce cardiac risk (lower blood pressure, cholesterol, improve diabetes)
-Strengthen bones and muscles (improving ability to do physical activities and preventing falls)
You lose about 1% of your muscle per year after the age of 30. Get in the habit of moving your body now! If you’re curious to read more about the physical benefits of physical activity you can read so on the Center for Disease and Control (CDC) website here.
Movement Recommendations
Moving your body doesn’t mean you have to constantly be in motion.
Try moving your body for 30 minutes 5 days a week (150 minutes/week) if you’re utilizing moderate intensity aerobic activity such as brisk walking.
Try moving your body for 25 minutes 3 days a week (75 minutes/week) if you’re utilizing vigorous intensity aerobic activity such as running.
You can also combine moderate and vigorous intensity activities 3-5 days a week! According to the Circulation Journal Report from 2022, the lowest risk of death was among adults who exercised 150-600 mins/week.
REMINDER - it’s important to set attainable goals!
It’s really important for your mental health to move your body. COVID severely limited this by closing gyms and fitness classes. However there are many ways to overcome this!
COVID doesn’t limit your ability to move your body outside, to create a movement space in your home, or utilize Zoom/YouTube classes. I turned the one unfinished room in my house into a home gym. Keep reading to learn about how to overcome the barriers of movement!
Kind reminder - These are considered general recommendations and this may vary by person!
Types of Movement
Don’t be shy about mixing up your routine! You can get different benefits from different forms of exercise.
Here are some common forms of training:
-Cardiorespiratory
-Core
-Balance
-Flexibility
-Plyometric
-Speed, Agility, & Quickness (SAQ)
-Resistance
Cardiorespiratory Training
This might be the most common form of exercise and what people think of first!
Benefits of cardiorespiratory training include:
-Decreased blood pressure and heart rate
-Increased cardiac output and stroke volume
Aerobic Training
Aerobic training refers to exercise that allows muscles to be supplied by available oxygen.
The most common term you’ve likely heard for aerobic training is “cardio” or “cardiovascular conditioning.”
Some examples of aerobic training are: walking, cycling, or swimming. If you enjoy walking, try to hit 10,000 steps a day!
Anaerobic Training
Anaerobic training refers to exercise that uses energy stores to supply muscles in the absence of oxygen.
Some examples of anaerobic training are: weight lifting, HIIT, or sprints.
High Intensity Interval training (HIIT)
HIIT are workouts designed for completing high intensity exercises in a short period of time. For example, sprints or Tabata style workouts.
I personally love doing HIIT workouts when riding on my spin bike! My mom became a multi-time world record masters swimmer through utilizing HIIT training.
One thing that’s great about HIIT training is that it gets your metabolism going and keeps it going for hours! HIIT is also a great way to budget your time to get a workout in!
Here is some information about HIIT from the American College of Sports Medicine. The Harvard T.H. Chan School of Public Health also discusses the benefits of HIIT and gives workout examples for beginners here.
Balance Training
Balance training involves maintaining and controlling one’s center of gravity over the base of support.
This type of training is especially important for elderly since you’re at an increased risk of falls as you age.
Benefits of balance training include:
-Enhanced proprioception
-Improved agility
-Reduced risk of falls
Tabata example: 20 seconds on, 10 seconds off, repeat 8x
Core Training
Your core is made up of structures that make up the lumbo-pelvic-hip complex (LPHC). This includes your global (superficial) and local (deep) core musculature.
These core muscles help provide your body stability which is why core training should be part of your movement routine!
Benefits of core training include:
-Enhanced posture
-Improved function for daily living
-Increased balance, coordination, and stabilization
-Minimized low back pain
Flexibility Training
Flexibility has a HUGE influence on your mobility!
Benefits of flexibility training include:
-Decrease muscle soreness
-Increased joint range of motion
-Reduction in injury risk
Types of flexibility exercise:
-Active stretching
-Dynamic stretching
-Myofascial rolling
-Static stretching
A kind reminder that everyone has different levels of flexibility so don’t compare yourself to others. Also, there’s a big difference between a stretch and feeling pain. Listen to your body!
Remember to stretch!
Being properly hydrated is important for flexibility! Your joints need proper lubrication to function. You can read more about the importance of hydration here.
Plyometric Training
What the heck does the word plyometric mean? This is also sometimes called reactive or jump training!
This form of movement incorporates explosive, powerful movements!
Benefits of plyometric training include Increased:
-Bone mineral density
-Explosiveness
-Metabolic expenditure
-Power
-Soft tissue strength
Examples of plyometric training include:
-Box jump
-Skater hops
-Squat jump
-Tuck jump
-Vertical jump
Speed, Agility, & Quickness (SAQ) Training
SAQ involves speed, agility, and quickness.
Speed refers to how fast you move. Agility refers to your ability to start, (accelerate) stop (decelerate), or change directions. Quickness refers to your ability to react to a stimulus.
Benefits of SAQ training include Improved:
-Change in direction
-Top speed
-Rate of acceleration/deceleration
Examples of SAQ training include:
-Figure 8
-Latter drills
-Side shuffle
Here is the NASM blog where you can learn more about SAQ training.
Resistance Training
Benefits of resistance training include:
Increased
-Bone mineral density
-Endurance
-Muscle growth
-Power
-Strength
-Weight management
Examples of resistance training include:
-Cable machines
-Resistance bands
-Strength training/Weight lifting
Alternate which muscle groups you work so they have a chance to properly recover.
This form of training is especially important as you age! Evidence shows that resistance training such as strength/weight training helps prevent osteoporosis.
I’m definitely biased, but this is one of my favorite forms of movement since I teach strength training classes!
Here is the NASM blog discussing resistance training. The Mayo Clinic recommends this form of training as well!
Barriers to Movement
There are many reasons people are hesitant to start or continue moving their body. Some common barriers to movement include cost, low mood, time, and unrealistic goals.
Keep reading so we can break down these barriers together!
Barriers to Movement
There are many reasons people are hesitant to start or continue moving their body. Some common barriers to movement include cost, low mood, time, and unrealistic goals.
Keep reading so we can break down these barriers together!
Cost
Worried about how much it can cost to prioritize movement?
There’s also a bunch of free ways to workout! There are SO many forms of exercise you can do outside that are free:
-Basketball
-Biking
-Hiking
-Running
-Soccer
-Volleyball
-Walking
YouTube is also a great free resource for workouts!
You’d be surprised how many gyms offer decent membership rates - just do your research on your area. Your local recenter would probably be a safe place to start!
Don’t forget to see if your gym offers any discounts! I utilized a student discount membership all the time when I was in school.
Low Mood/Too Tired
Sometimes people say they’re “too tired” or “too stressed” to workout. However, these are probably the days you’d benefit the MOST from some movement!
As we mentioned earlier, movement also helps with alleviating depression and stress while improving energy levels! Go back to the top and read the section about the mental health benefits of exercise!
Start moving your body and I bet you’ll start feeling better soon!
REMINDER - exercise shouldn’t be considered an expense, it’s an investment in yourself!
Time
The number one reason given for not moving or exercising is lack of time. I know it can feel overwhelming to move your body when you’re dealing with life obligations.
However, how much time do you spend scrolling through your phone or watching TV?
Movement should be considered a priority. Take a moment to evaluate your priorities and consider making time for movement.
Made your list of priorities and still feel limited on time?
Consider high intensity interval training (HIIT) workouts mentioned above! You can also utilize zoom or YouTube workouts to save time by not commuting to the gym!
I know the zoom classes my former studio offers are really popular especially because the recordings are available for 3 days after the class happens which adds even more flexibility.
Work on that time management!
Parenting/Kids
On the note of feeling limited on time, a lot of parents feel guilty about working out when they could be spending time with their children.
It’s important to remember that taking care of your physical and mental health IS taking care of your children and future generations of family members! Don’t you want to still have the ability to play with your grandchildren when you’re older?
Spending time on your fitness isn’t selfish, it’s selfless! Take care of yourself so you can take care of others.
Also, you’re setting a positive example for your children early on which will hopefully encourage them to live a healthy life by including movement in their routine! In fact, according to the American Academy of Pediatrics, research has shown that a mother’s fitness level has a direct relationship to the health her children. Kids are motivated by example, be the example!
Unrealistic Goals
You can’t expect to be Michael Phelps or Serena Williams!
It’s important to remember, everyone has different levels of physical ability! Everyone also is at a different point in their movement journey.
Try your best not to compare yourself to others. I teach group fitness classes and I’m always telling my clients that this is THEIR workout!
If you set unrealistic goals then you might become frustrated or disappointed when they’re not met.
Try breaking down your goals into short, progressive steps, especially if you’re newer to movement. This helps to build momentum and keep your mindset positive! The power of self-efficacy!
It’s also important to set goals that aren’t only realistic and attainable, but also flexible! This allows your goals to be adjusted if needed.
Focus on being consistent, not perfect. Start thinking of a few realistic movement goals for yourself today!
Barriers Summary
Common barriers to movement include cost, low mood, time, and unrealistic goals. However, barriers can be overcome!
There’s never going to be a “perfect time” to start incorporating movement into your daily routine. Simply, just begin!
Start little by little and keep building! Remember, exercise should be a celebration of what your body can do! Try viewing exercise as a lifestyle rather than an obligation.
Movement Summary
You don’t have to be the person who’s in the gym everyday for 2 hours to see the benefits of movement.
It’s recommended to move your body 30 minutes 5 days a week (150 minutes/week)
Movement not only has physical health benefits, but many mental health benefits including: alleviating depression, enhancing focus/attention, improving sleep quality, increasing confidence and self-efficacy, raising energy levels, and reducing stress.
Different types of movement can provide different benefits for your mental and physical health.
Fitness is a lifelong journey, not a “30 day challenge.” Focus on being consistent, not perfect. Consistency beats perfectionism.
Try to be better than you were yesterday. Exercise shouldn’t be considered an expense, it’s an investment!
Thanks for reading! Start investing in yourself today and move your body!
Disclaimer: This blog section is meant to provide general advice about mental health. By no means should this information be taken as a personal treatment plan. Please consult with your provider.