This week is Mental Health Awareness Week and the theme for 2024 is all about movement and how it can help your mental health.
Mental Health Awareness Week is seven days of raising awareness about mental illness and ways to improve our mental health, slowly but surely reducing the stigma surrounding it.
For 2024, the theme of Mental Health Awareness Week is movement. The Mental Health Foundation, which has been striving to raise awareness about mental health since 2001, has created the phrase:
"Movement: moving more for your mental health."
Therefore, with movement being the key theme of Mental Health Awareness Week this year, I wanted to share how movement can make all the difference. But I also wanted to share how you can incorporate movement into your daily lives.
If you're wanting to learn more about how to improve mental health and want a few tips about how movement can help, then read on.
How movement can improve your mental health
Mindful meditation
Getting in some movement, whether that is going for a walk, a run or completing a workout at the gym, can be incredibly beneficial for your mental health. The repetition of the same movement can lull your mind into a sense of calm.
It can act as a kind of meditation, where you become so focused on the movement that you forget about your current life stresses and instead focus on working your muscles. I'm not a huge fan of running, but I know that when I go for a walk or do some strength training, it does clear my mind.
So, try to add some movement – it doesn't have to be complex – and you may find your mind becoming clearer and a sense of calm settling over you.
Increases your confidence
You may think that movement surely can't increase confidence because you'll be red-faced and sweaty after a good workout. And that may be true.
However, if it becomes a habit, then moving daily can build your stamina. It can increase your fitness, your strength and, if you're goal is to change your body shape, it can do that too.
All of those things can increase your confidence because you'll feel better about yourself and feel like a healthier version of you, both mentally and physically.
Reduces the risk of illness
As I said above, incorporating movement into your daily life can help you become fitter and healthier. This isn't just because it'll increase your stamina and build muscle.
Doing more movement can help reduce your risk of heart disease by making it easier to lower your blood pressure, your cholesterol and also your risk of diabetes. As a result, this reduces anxiety and worry about your physical health.
Reduces feelings of loneliness
In a world where technology rules, it can be difficult to have meaningful social interactions. Lots of people work remotely and communicate via social media or text messages.
But by adding daily movement to your routine, you can increase the likelihood that you'll meet new people. By going out for walks, you can meet people in the street. If you go to the gym or attend workout classes, you can meet new people and, perhaps, over time build up friendships.
This can help reduce feelings of loneliness and in turn, improve your mental health and wellbeing, because you'll be getting that social interaction that humans need.
Improves your mood
Feeling calm, more confident, less worried about illness and less lonely all contribute to a happier, more positive outlook on life. But it's not just these benefits of moving that can improve your mood.
It's the movement itself.
Science has proven that when you engage in exercise and move your body, it releases chemicals such as endorphins and serotonin. These are feel-good hormones, with serotonin being dubbed the Happy Hormone.
Ultimately, movement causes your body to release hormones to boost your mood, combatting those negative feelings and anxiety, which will all improve your mental health.
But it can be easier said than done to incorporate movement into your daily life, so here are ways on how you can add movement to your routine.
How to incorporate movement into your lives
Make it fun
There is nothing worse than doing a task that you dislike. It makes you less determined to complete it and do it well, and it's just not fun.
Therefore, when you're trying to incorporate movement into your daily routine, you have to make sure it's fun and something you enjoy. If you're a runner, go for a run. If you like dancing to music, feel free to go and dance.
Whatever you choose, make sure it fits into your schedule and is something you find enjoyable.
Do what's right for you
This tip is similar to the one above because an activity that is right for you and that you find fun might be the next person's nightmare. I know that one of my friends goes running and I can never picture myself running unless something is chasing me.
So when thinking of doing some movement, be true to yourself. There is no harm in going for a short walk every day compared to running five miles. Everyone has different versions of happiness, fun, success etc., so stick true to yourself and don't try to follow society just because you think it's the right thing to do.
Move with a buddy
A lot of the time it can be difficult to start something new on your own. It can be daunting, you may feel out of your depth and it can knock your confidence if you were to join a group scenario.
But one way to add movement to your day that makes it easier to stick to and less scary is by doing it with a buddy. Having a friend join you when moving can be such a benefit to you and your friend because it's something you can do together to build each other up when times get tough and to give each other a boost.
Schedule it each day
To stick to a routine of completing some movement each day can be challenging, especially if you have lots of other commitments. However, one way to make it easier on yourself is by scheduling time specifically for it.
Writing something down in your diary, having it there for you to see as a task to complete, makes all the difference. It cements it in your mind as something to do each day and if you do it at the same time for at least two weeks, it starts becoming a habit and a natural part of your day.
Small, manageable goals
But if it's a mammoth task that you've scheduled, you'll be less likely to complete it. So make sure that each bit of movement is a small, manageable goal that you can realistically achieve.
For example, a 10-minute walk in the morning before you start work.
It doesn't have to be anything extreme, just something you can do and this will be different for each individual.
So if you're looking to improve your mental health this week, month and year, I hope these tips can help even a small fraction.
Until next time...