Movement and Mental Health

Recently, I celebrated 13 years of being a licensed Zumba fitness ® instructor. I never would’ve imagined it, but here I am dancing my way through life and helping others do the same.
I did not start out as an instructor. I started out as a participant in dance fitness classes and fell in love. But my fitness journey did not start there; it started several years ago, within the first couple of years of my recovery from substance use disorder.

I began experimenting with fitness and movement at the suggestion of a friend, who knew I was struggling with feelings of boredom and anxiety in early recovery. I remember being incredibly intimidated by the gym and feeling unworthy to be there because I had less experience than those who worked out regularly.

I also had misconceptions about what someone who belongs to a gym looks like and compared myself to an ideal. But luckily, I started out in a small neighborhood gym where members were kind, supportive, and quick to greet me. That helped me work through my fears. I have been choosing to move on a regular basis for many years since and it has made a significant difference in my energy, mood, and outlook.

How Movement and Mental Health Are Related

So, what does movement have to do with mental health?

Thousands of research studies identify a relationship between mental health and exercise. 89 percent of them have reportedly found a statistically significant positive association between physical activity and mental health. Frequent observations of movement note how it reduced symptoms of depression, anxiety, and substance use cravings. A Yale study of 1.2 million people in the U.S. found that people who exercise reported “having fewer days of poor mental health a month.”

10 Takeaways from the Research into Movement and Mental Health

Here are 10 encouraging takeaways from the research into movement and mental health:

1. The act of making a commitment to oneself to do an activity and following through with that commitment supports a feeling of empowerment.
2. The chemicals (endorphins) that are produced by exercising can have mood-lifting effects.
3. People who choose movement that involves community or team-based activities create social support systems that they benefit from, regardless of the activity chosen.
4. Physical activities often have a mindfulness component that promotes mental health through meditation and the achieving of flow states.
5. Being active is proven to decrease cortisol, also known as the “stress hormone,” thus relieving stress and often improving sleep.
6. Movement can improve self-confidence and provide a sense of mastery.
7. Regular physical activity can improve clarity and increase a person’s energy, thereby reducing fatigue.
8. Conversely, activity can also increase relaxation and release tension.
9. Movement also provides an opportunity for a person to release physically stored negative emotions.
10. People who participate in movement regularly report having “less bad days.

How to Start and Commit to a Movement Routine

So how do you get started and stick with it?

Hippocrates stated, “Walking is a man’s best medicine.” Sometimes the simplest of activities are the easiest to start with. However, you may also want to start with what you love. Perhaps, explore what you might fall in love with or what looks interesting. Commitment is a big part of a regular effort to move, and as we know, sometimes the best way to accomplish a commitment is one day at a time.

Here are some tips to get started:

• Check in with your doctor: If you have not had a regular check-up in a while, consult your primary care physician before starting a new exercise routine, just to be safe.
• Talk to your psychiatrist: If you are taking medication for mental health conditions, ask your provider how increased physical activity might interact with your treatment.
• Start small and stay consistent: Set achievable goals, like walking for 15 minutes after dinner five days a week. Small steps can build strong habits.
• Get social with movement: If you thrive around others, consider joining a group activity like a jogging club, hiking group, or beginner’s pickleball team.
• Do what you enjoy: Choose movements and activities that you genuinely like, as you are more likely to stick with it if it brings you joy.
• Sneak movement into your day: You can opt for the stairs instead of the elevator or try a standing desk. Making minor changes can create an enormous impact.
• Use healthy competition: If you are competitive, create a fun challenge with a friend to keep each other motivated and engaged.
• Make movement unconditional: Do not tie exercise solely to outcomes. Commit to it as a daily act of self-care, with your health as the reward.
• Allow flexibility: It’s okay to miss a goal, shift your routine, or change activities. Be kind to yourself and remember, adaptability is key.
• Use technology to stay accountable: Try a free fitness app to track your progress and stay motivated.
• Consider a personal trainer: A good trainer can help you start safely, stay on track, and keep things fresh. Be sure to find someone who fits your style and goals. Just like a therapist, it’s okay to shop around.
• Try the buddy system: Partner with a friend who shares your goals. Mutual accountability can boost success and make movement more enjoyable.
• Pace yourself: It is easy to get excited and overdo it at first. Balance your enthusiasm with a long-term mindset to avoid burnout and stay committed.

Why More Is Not Always Better

Balance is always an important part of mental wellness, not just in daily life but in movement too. Too much movement or overexertion can result in injuries, compromised immunity, mood swings, unhealthy weight loss, and more. Over-exercising can significantly impact a person’s mental health negatively.

The general recommended guidelines from the US Health and Human Services Department recommend that adults get 150 to 300 minutes of moderate physical activity or 75 to 150 minutes of vigorous intense aerobic physical activity each week along with strength training twice per week. Maintaining a healthy relationship with active movement is key for sustaining your health overall.

How can you avoid overdoing it?

• Listen to your body: Pain is a warning sign, not a challenge. If something hurts, stop. Your body will often tell you when you’re doing too much.
• Watch for recurring injuries: If you keep getting hurt during certain activities, reassess either the activity itself or the intensity at which you’re doing it.
• Respect your changing body: What worked at 20 may not be realistic or healthy at 60. Adapt your movement to meet your body’s current needs and abilities.
• Fuel properly: Exercise requires energy. Eat a balanced diet and stay well-hydrated to support your activity level and recovery.
• Avoid exercise as punishment: Don’t treat movement as a way to “make up” for having a treat or taking an extra rest day. This mindset can create an unhealthy relationship with exercise.
• Prioritize rest: Build in regular rest days. Recovery is just as important as activity for your physical and mental health.
• Be mindful of compulsive exercise patterns: Movement should enhance your life, not control it. Stay tuned in to how you feel emotionally and physically and seek balance in your routine.

I am blessed to say that my relationship with exercise has continued over the 43-plus years of recovery that I have sustained and continues to be an important part of my overall mental wellness. I have set and accomplished many activity goals. I am proud to say that I started running when I was 50 and ran a marathon when I was 55. I will also note that I stopped running and switched to intervals or walking once my knees and my orthopedic surgeon informed me it would be best to do so.

Today, my movement includes kayaking, walking, teaching two to four Zumba Fitness ® classes a week for local gyms and keeping regular appointments with a personal trainer for weight training. My experience with movement has taught me that energy creates energy, and my gratitude for movement has increased as I grow older.

Regular healthy movement offers powerful benefits for mental health that include boosting mood, reducing anxiety, improving sleep, and fostering a greater sense of overall well-being. Whether it’s a brisk walk, a yoga session, or strength training, movement helps regulate stress hormones and releases endorphins that naturally elevate our outlook.

It is important to listen to your body, set realistic goals, and avoid overexertion, as pushing too hard can lead to burnout or injury. Exercise should be a source of joy and balance, not pressure. By approaching movement with intention and self-compassion, we can make it a sustainable and uplifting part of our mental health toolkit.