The theme for Mental Health Awareness Week is ‘Movement – moving more for our mental health’, and highlights how actions we take for our wellbeing enable different aspects of our overall health.  So, whilst media coverage of #MentalHealthAwarenessWeek will focus on mental health we can use the week to identify new and helpful habits involving movement and activity to benefit both our mental and physical health. 

Our overall health is an outcome of our physical, mental, and social wellbeing and not just about the absence of disease (WHO, 1948).  This recognises that we all have mental health and there is no health without it. 

A fascinating ongoing area of learning is the complexity and interconnection of the different elements of health.  This means it is vital we take a holistic approach to health.  It is about so much more than avoiding ill health but how we can build our resources to flourish and thrive.

The theme for Mental Health Awareness Week is ‘Movement – moving more for our mental health’ and highlights how actions we take for our wellbeing enable different aspects of our overall health.  So, whilst media coverage of #MentalHealthAwarenessWeek will focus on mental health we can use the week to identify new and helpful habits involving movement and activity to benefit both our mental and physical health.

Movement for our mental health

Physical activity has been linked to reduced depression and anxiety, higher self-esteem and general feelings of happiness, and better cognitive functioning.

Exercise boosts our mood and makes us feel happier with both short- and long-term benefits.  In the short-term exercise stimulates the production of ‘feel good’ chemicals including serotonin, norepinephrine and dopamine.  It also reduces the levels of cortisol and adrenaline which cause stress and in high amounts is unhelpful.  Longer term benefits of activity are linked to brain structure and healthy brain function so has a positive impact on emotions, our memory, and learning ability.

Movement for our physical health

Regular physical activity reduces the risk of type 2 diabetes, cardiovascular disease and some cancers. Movement does not have mean participating in sport or intensive exercise, it is also about how we build more movement into our daily routines.  This is particularly important if we have sedentary jobs.

How much activity is enough?

For some of us sport and exercise is something we enjoy and will actively and willingly take part in.  For others it is more of a challenge.   The American College of Sports Medicine produce evidence-based guidance on the level of physical activity we should strive to include in our life. 

• We should move more and sit less throughout the day.
• Adults should do at least 2 hours and 30 minutes to 5 hours a week of moderate-intensity, or 1 hour 15 minutes to 2 hours and 30 minutes a week of vigorous-intensity aerobic physical activity. Any combination of these is fine and should ideally be spread across the week.
• There are additional benefits of higher levels of activity.
• It is important that adults also do muscle-strengthening activities that involve all major muscle groups on 2 or more days a week. Our muscle tone reduces from age 35 so working to retain strength is vital. This doesn’t need to be going to the gym, it might mean yoga or pilates that strengthen our body.

Making changes

This week of focus on movement is a good time to make some changes.  These can be small adjustments and they need to be realistic and practical in your life.  If they are things you enjoy even better as you are much more likely to stick to them!

Some ideas to help you:

• Build small breaks for movement during the day. Schedule in regular short stretch breaks. Maybe combine it with something else to gain additional benefits e.g. put your mobile in another room so if you need it you have to move to it (it will also reduce the number of times you pick it up for no reason), adopt the Pomodoro technique of 25 minutes work and a five minute break (research shows 25 minutes is the optimum time for focus and effective productivity) using the break to move around.
• Arrange to meet a friend for a walk. This has multiple benefits – the physical activity, connecting with others, and being outside. Making a commitment to meet someone also means you are more likely to stick with it.
• Make a clear plan for exercise for the week with small achievable goals. Schedule it and commit to it. Two and a half hours exercise (the minimum recommended) equates to a half hour walk five times a week.  This should be achievable for most people. Put it in your diary and ensure you take a break each lunch time.  An additional benefit of this action returning to work in the afternoon refreshed, and recharged so your overall productivity will be increased.
• Set yourself a challenge. Many people work to the 10k steps challenge and lots of other apps and challenges are available. Some link to charity fundraising initiatives so you could also cover one of the Five Ways of Wellbeing (New Economics Foundation, 2008) which is ‘giving’ for additional psychological wellbeing benefits.
• Look up local groups, sports centres, online resources, to find things that you will enjoy engaging it. Try something new – another action with multiple benefits as trying something new and learning is another of the Five Ways to Wellbeing.

A reminder….

Be kind to yourself and remember the importance of self-care.  The level and amount of movement and exercise we do will depend on multiple factors including the demands on our life, our interests and wider health and fitness.  What I encourage you to do is not make lack of time why you don’t act.  Not taking action because of a perceived lack of time is flawed thinking.  A lot of the ideas don’t take much time and investing in our wellbeing increases our wider resources to do all the other things we are trying to do, and find more joy in life.

To learn more about the training we offer in mental health and wellbeing, included Mental Health First, and Self-Care Power Hour workshops, please get in touch.

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