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Move More
Movement isn’t just good for our physical health, it has an extraordinary role in our mental health too.
Start
What movement activities do you do now? How often do you move? Do you enjoy it? What movement have you enjoyed in the past? Are there any movement activities you would like to try? Are there any barriers stopping you doing those activities?
Proof
There is a growing body of research showing how movement brings benefits to our health. Let’s explore some of the key ideas:
Limit Sedentary Time
The World Health Organisation (WHO)’s research on physical inactivity and sedentary behaviour (activity that doesn’t increase energy expenditure whilst sitting, reclining or lying down) shows there are significant health benefits to being active.
Physical Activity as Prevention and Treatment for Depression
Meet Brendon Stubbs, a leading researcher in exercise and mental health, in conversation with Dr Rangan Chatterjee, about the scientific understanding of exercise on our mental health.
This article from 2019 outlines our understanding of the role movement has in preventing and treating depression:
This 2024 further explores the mechanisms in which movement exerts an antidepressant effect:
Motivation to Move
Research shows that physical activity interventions that are supported by a group, and particularly by a healthcare professional, have greater impact.
Research by parkrun provides a great example the benefit of moving with others – find out more here.
The following article found that there are three ways to help us stay motivated:
- Find an activity we enjoy
- Do the activity with someone else
- Have a mentor or a coach
Actionable Ideas
There are lots of things you can try to help you move more – see if any of these ideas inspire you to make a change!
Ways to move more
- Review your current movement levels and if you want to move more, increase activity gradually
- Set a goal to work towards
- 10-15 minute sessions are enough
- Get support to reach your goal e.g. the NHS Couch to 5k app
- Remember movement doesn’t have to be “exercise” – everything counts! eg
- dancing to the radio
- gardening
- vacuuming
- taking the stairs
- balancing whilst you clean your teeth
Ways to recover enough
- Plan time to rest and recover
- Pay attention to your sleep
- Fuel your movement with healthy nutrition
- Listen to your body and adjust the plan if you need to
Ways to have variety
- Plan time for movement in your diary
- Plan a mixture of activities to keep your interest
- Include gentle movement to recover
- Use a journey as an opportunity to move
- Lay out any kit / equipment in advance
- Share your plan with someone to get their support
Ways to make it enjoyable
- Find an activity that feels fun
- Make a pledge to smile
- Move with a friend / in a group eg parkrun
- Move with a pet
- Tag movement onto another activity you enjoy, e.g. meeting a friend, listenting to music, visiting a place you love
- Wear cheerful kit
- Write down how you feel afterwards to remind yourself next time
- Be kind! Sometimes things don’t go to plan and that’s ok
Relate
Understanding the relationships between the different pillars of Lifestyle Medicine can allow us to use our strengths to support the areas we are trying to change.
If you move more…
Moving more may help you to fall asleep more easily
Moving more may motivate you to fuel well with nutritious food
Moving more can reduce stress levels in the body and mind
Moving more can create opportunities to be with other people and encourage you to be outside and connect with your environment
Moving more and finding the joy of movement can lessen the urge to use unhelpful coping strategies
The other pillars can help you move more by…
You may find you have more energy to move if you have had a more restful night’s sleep
Eating good quality food can make you enjoy movement activities more
Feeling less stressed can make trying new movement activities less daunting
Movement has been shown to be easier with the support of others
Minimising unhelpful coping strategies can make physical activity feel easier and more enjoyable
Knowledge Library
Here are some more insights you might find helpful to explore:
Self-Reflection
What do you notice when you move more? What helps you move more?
You might find it helps to keep a note of the things that particularly support you with moving more, so you can refer back any time you need.
