Body Movement on Mental Health

There is no denying that exercise is beneficial for our physical health. But there are benefits of body movement on our mental health as well. For some, when we hear that body movement is important for our health, we automatically think of going to the gym five times a week, overextending ourselves physically, and then quickly becoming burnt out by the rapid change we made in an attempt to see improvements in our physical and mental well being. But it does not need to be that in order to reap the benefits from it.

If you need convincing, there has been extensive research stating that body movement has been shown to reduce anxiety and depression while simultaneously increasing self esteem and brain function. It also hits other areas in our life that affects our mental health, such as sleep and stress. Regular body movement can improve sleep quality, decrease stress, and increase energy.

Now, how does body movement hit the brain in such a way that it improves mental health that much? When you are engaging in some type of body movement, there is an increased supply of oxygen and nutrients to the hippocampus, which is an area of the brain that is responsible for emotional regulation. The more body movement implemented throughout the week, the less we feel anxiety and depression. Fun fact: a study conducted by Harvard showed that at least 15 minutes of steady body movement per day can reduce risk of depression by 26% (Harvard TH Chan School of Public Health).

What can be considered body movement? Since everyone’s physical abilities vary, below we have listed a few ways to get more body movement in your week.

• Walking - this can be outside, on a treadmill, around your house, around your office, walking down the aisles of the grocery store, etc.

• Swimming

• Biking

• Cleaning the House

• Weight Lifting/Strength Training

• Jump Roping

• Yoga

• Dance

There should never be a time where getting body movement in is causing us more emotional conflict. If you find that you are becoming overwhelmed with trying to fit body movement in, taking a step back and go back to the basics, which can allow a decrease in that stress. Simply taking a casual walk can provide improvements in our mental health. For individuals who have experienced trauma, walking can be a form of EMDR due to the creation of a bilateral stimulation within the brain by moving your legs, reducing the negative affects of the trauma.

If you are finding difficulty in adding in body movement because of the time constraint, a way to combat that is to break it down into 5 or 10 minute intervals throughout the day. Body movement is not all or nothing. Fit it in when you realistically can and understand that it is not always possible to do so and that is ok.

Willow Wellness Counseling has extended therapy services to include a Walk and Talk Therapy option. If you are in the Lee County, Florida area and are interested in seeing if you are a candidate for Walk and Talk Therapy, please reach out via phone at 904-712-9393 or via email to katie@willowwellnesscounseling.com.