How We Can Improve Our Mental Health Through Movement

Mental Health Week 2024 is all about movement –?being active can support better mental health. It isn’t necessarily a cure-all, because so many of us cope with different movement-related circumstances that can restrict our movement – but it can spell the difference between feeling hopeless and finding strength to move through another day.

During 2022-23, around 1 in 8 UK Armed Forces personnel sought military healthcare assistance for mental health reasons; and 1 in 45 progressed to seeing a mental health specialist –?that’s significant.

While mental health is complex and diverse, seeking practical ways to be active could be the change we need. Whether it’s the endorphins released by heart-pounding exercise, the break in monotony gifted by a walk outdoors, or the distraction of simple routine movements,?movement means everything.

Being active can be hard

Let’s consider the struggles some face in being active.?Everyone’s circumstances are different?– and being lectured on the benefits of exercise can be frustrating. Sometimes, it may not help if we aren’t enjoying an activity or are injured through over-exercise. Exercise might even factor into eating problems or body dysmorphic disorder.

You might not have a safe place to be active, gym memberships or equipment could be expensive, physical health may be an issue or your medication might have side effects. Physical activity may even carry negative associations attached to discrimination or stigma.

So?how do we overcome these obstacles?

Building your confidence and choosing where to exercise

Any physical activity can be difficult at first – you might feel self-conscious or frustrated. If an activity doesn’t work for you, it’s OK to stop. But there are options for people in diverse circumstances. Mind.co.uk has great information on?choosing the right activity for you.

For some, physical activity can feel vulnerable or even unsafe – but?help is available?via national support organisations including:

• We are Undefeatable?and?Every Body Moves, who support disabled people wanting to be more active. The?Hub of Hope?lists local activity programmes supporting those with mental health problems.
• Pride Sports?stands against homophobia, biphobia and transphobia in UK sport. Locate inclusive clubs using their?LGBT+ sports club finder.
• For those over 50,?Age UK?centres run classes focused on gentle exercise – they also welcome people with different mobility and health needs.
• There’s information and support from?This Girl Can?for anyone who identifies as a woman and wants to increase their exercise regime.

The immediate health benefits of movement

They say?“healthy body = healthy mind”, and it’s often true. Exercise increases our metabolic rate, energy levels and blood flow to the brain, giving us extra capacity to cope with improved memory, attention, and problem-solving skills.

Regular exercise, walking or stretching can lower cortisol, our primary stress hormone, which helps alleviate tension and anxiety that negatively impact sleep. Good sleep is really important to our mood, cognitive function and mental wellbeing.

Because stress and anxiety are physical and mental manifestations of chemical reactions in the brain, we can counteract them with serotonin and dopamine – which act as natural painkillers and mood stabilisers occurring from movement and cognitive engagement.

What’s available to me?

We know that people have very different circumstances affecting their movement – so?try to commit to a regular activity that’s realistic and enjoyable for you.

If you’re able, walking or hiking is fantastic. Choosing different surroundings, varying your route or setting distance goals has immediate physical benefits that translate to mental ones.

Strength training has many long-term benefits, as muscle mass diminishes with age. If you can access weights at a gym, great – otherwise,?resistance bands are an easily available?at-home option. Balance training and stretching routines can also be done at home. The concentration these activities require provides stress relief through distraction.

Portsmouth and Hampshire residents?can?get fit for free on the NHS, and you can?sign up for free exercise classes on the Isle of Wight. For Parkinson’s sufferers, there are?free gym memberships?at Hart and Frogmore Leisure Centres in?Hampshire.

Ali’s Gym?on the?Isle of Wight?is ideal for those intimated larger gyms – and?Get Active Isle of Wight?has great information about local exercise sessions and ways to stay active at home.

We Are Undefeatable lists?free physical activities.?There are?discounts and introductory offers?via the?NHS Better Health programme. Ask your GP about exercise prescriptions if you suffer from?depression?– this could include discounted or free programmes.

Personal and social benefits

Routinely pursuing purposeful movement can?increase your confidence and self-esteem?as you achieve goals and find mental reprieve: all of us innately desire a sense of accomplishment.

Humans are social animals, but many of us deal with loneliness and isolation. Being part of a sports team or any group movement class –?like our Move2Music sessions?– creates a great opportunity to connect with others, boost morale and build a support network.

Sports are a great way to combine exertion with group support – whether it’s a game of five-a-side or sports adapted for mobility aids, there are ways to play to suit many ages and circumstances.?Solent Sports?offer many options for football fans across the?Solent, while?Isle Be Active?offers great running and leisure centre options in the?IOW.

Listen to Bob?talk about how participating in a local walk-and-talk helped with loneliness: https://youtu.be/B_XUZ6eEh5Q

Coping through a mind-body connection

We often hear the term?‘mindfulness’, and being increasingly aware of?how we breathe, think and move is a powerful tool?for controlling mental health and achieving inner calm. Whether it’s meditation or engaging with something fulfilling, there are deliberate and practical things we can do to be mindful.

Distraction?through activity is a healthy coping strategy for negative or overwhelming thoughts and emotions like grief, stress, anxiety and depression. Using your negative emotions to focus on your activity often leads to positive results.

Practising yoga, tai chi and other forms of?mindful movement?unites the body and mind, helping you to focus on the present moment and reducing stress. Best of all, they can be performed in different ways by people of all abilities, alone or in groups.

VOS?is now offering free yoga classes via?our Eventbrite page, and you can?visit Island Yoga & Tai Chi?to find free classes on the Isle of Wight.

Remote, low-mobility and non-sporting activities

If you have?limited mobility, consider seated exercise, low-impact routines or chair yoga:?our Move2Music groups?are a great resource. Adapted forms of tai chi and yoga are suitable for a wide range of ability levels. The great thing about at-home exercises is that you can catch up on a favourite TV programme, podcast or film while you’re working out!

There’s also the option of free virtual fitness classes available via many services like the?NHS Fitness Studio?and?Couch To Fitness. And if you have access to a games console like the Wii Fit or Xbox Kinect, there are plenty of interactive games that make movement fun.

Other forms of movement include?playing musical instruments and gardening.?For example, the drums require concentration and coordination, allowing even novice players to achieve an ‘alpha state’, with mind and body in synergy. Visit?IOW Music Hub?or?Portsmouth Music Hub?to find free activities and resources.

Working outdoors provides a similar release through focus, physical effort and a sense of satisfaction when completing work. There are many forms of gardening, from simple maintenance to more disciplined pursuits like botany –?just look to our enormously successful Tuppenny Barn women’s horticultural events.

Take advantage of any moments of downtime in your day to do small exercises – whether you’re at the bus stand, boiling some water or waiting for an Amazon driver. Fill moments with movement to prevent your mind from wandering.

And of course, let’s not overlook the option to put on your favourite music and dance around the house!