If you’ve been on social media recently, you’ve likely seen highlights from the Winter Olympics. Athletes pushing their limits and showing greatness, reminding us how powerful movement can be and what the human body and mind are capable of. While inspiring, the reality is that most of us aren’t training for gold medals.
So how can we turn that inspiration into finding movement that supports our mental and physical health, aligns with our lifestyle, and empowers us every day? Moving your body should feel good and support both your physical and mental needs. Some days you may need a calming walk, while other days a more intense gym session may be perfect for relieving stress. Let’s break down different types of movement, how to identify your needs, and how to choose movement that’s right for you!
We often think about exercise as good for our physical health (which it definitely is), but movement is also crucial for our mental health! When you move your body, your brain releases chemicals such as endorphins and serotonin which help reduce stress, ease anxiety, and boost your mood. Movement also helps regulate the stress hormone, cortisol, which is especially helpful during busy or overwhelming moments in life. Your mind-body connection is at play during physical activity. Movement can help you break out of overthinking or spiraling thoughts and bring you back into the current moment, calming your nervous system. You don’t need long or intense workouts to see these mental health benefits either. Even a short 10-minute walk or morning stretch can make a meaningful difference.
When picking which type of movement is right for you, it’s important to check in on how you’re feeling in the moment. The movement that best supports your mental health may change day to day as mood, energy levels, and stress are ever-changing. Before jumping into a workout, take a moment to stop and ask yourself how you’re feeling.
If your mind is racing and you’re feeling anxious, gentle rhythmic movement may be best. Activities like taking a walk, practicing yoga, or doing light cardio can signal safety to your body and make you feel calmer.
If you’re feeling stressed or frustrated, more intense movement may help. Strength training, pilates, or higher intensity cardio can help you let go of built-up energy.
If you’re feeling burnt out, drained, or low on energy, pushing through an intense workout may actually make you feel worse. Gentle, restorative movement like stretching or short walks can help you mentally and physically recover. It’s important to remember that there isn’t a single “best” workout for your mental health and the most supportive movement meets you where you are.
When creating a workout routine, it’s important to not rely on motivation and discipline. Routines need to be sustainable to encourage consistency. Consistency matters far more than intensity when it comes to mental health benefits. Start by thinking small and incorporating daily movement breaks. This can be anything from a 10-minute walk after class to stretching first thing in the morning. When movement feels attainable, you’re much more likely to come back to it.
Flexibility is also crucial. Instead of locking yourself into one type of workout or creating a rigid schedule, give yourself permission to change plans based on mood and energy. Some days you may want a structured gym session while other times, a gentle walk is better.
Habit stacking can also help you stick to new activities. Try pairing movement with something you already do on a regular basis. For example, take a short walk after class, stretch while your coffee is brewing, or do a few yoga poses before your nightly shower. Anchoring new activities to existing ones helps reduce the mental effort of getting started.
Most importantly, make movement enjoyable. You should never treat movement as a punishment or miserable obligation. Try putting on your favorite playlist, wearing workout clothes that make you feel confident, and finding movement that’s fun.
Watching elite athletes compete at the Olympics can be incredibly inspiring, but your movement routine doesn’t have to look anything like theirs to be meaningful. To harness the benefits of exercise, you don’t need intense training schedules or perfectly planned routines. What matters most is listening to your mind and body and finding the movement that supports you best. When you start letting your mood guide your movement, exercise shifts from an unenjoyable obligation to something that you can actually look forward to. Try checking in with yourself before you move and notice what your body is asking for. Start small, stay flexible, and give yourself permission to choose what feels best in the moment.
