Forget the fountain of youth, in the modern world we’re all too often now looking for an antidote for day to day stress. From mindfulness and meditation, to boundaries and better work life balance, the online world is awash with tips to reduce our stress levels, help the body relax and make sure we’re ahead of the curve when it comes to burnout and chronic stress.
While magic fixes are hard to come by in modern medicine, an explosion in what we now know about the power of the mind-body connection has definitely come with its fair share of excitement and medical wand waving. Because, sure, movement and exercise might not be a quick fix or panacea for stress, but when it comes to physically harnessing the body to help ease, support and protect the mind, it can be an absolute winner.
Moving the body moves the mind
Science now convincingly shows that exercise, movement and physical activity doesn’t just impact the muscles, joints and bones, it equally as powerfully flows back to change the brain at the same time too1. From nerve signals that flow back from body to brain, and changes in key neurochemicals like serotonin, dopamine and endorphins, moving the body moves the mind at the very same time.
We now know that its these changes flowing back from body to brain can result in:
- Lowered stress levels
- Reduced risk of burnout
- Better mood
- Lower anxiety
- Improved sleep quality
- Protection from chronic stress
- Improved focus and mental clarity
Tips for getting the most out of your movement
So if moving the body moves the mind as well, what are some key tips and need to knows when it comes to getting the most out of movement to help lower stress and protect mental health as well as physical?
1. Start Small
The benefits of exercise to the mind kick in as soon as the body starts moving, with science now showing that even lower level, brief and day to day physical activity flows back to the brain to help lower stress overall.
Starting small is a great place to start, and so know that even a short walk, a 20 minute workout or squeezing in a quick yoga session can make a big difference.
2. Persistence Pays
The positive impacts of exercise are well and truly accumulative when it comes to lowering stress and improving health of mind. Aim for small amounts of physical activity regularly rather than pressures to hit long hours or high intensities. Research shows that as much as 3-4 times a week can have major benefits, so make a plan and keep things consistent.
3. Choose What Works
It’s a huge sigh of relief for most to know that the stress fighting benefits of exercise don’t come with a strict instruction manual. Everything from walking, tai chi, yoga, swimming, gym workouts or running (to name a few) have shown significant benefits when it comes to lowering stress, protecting mental health and moving the mind. Choose what you enjoy, what’s doable and what feels right for you.
4. Super Charge Things
Bonus points come into play here, and it’s fascinating to know that combining exercise with things like being outdoors in nature, social time and with something we truly enjoy adds extra benefits. Adding any of these elements to exercise can boost and buffer extra stress benefits, so layer things up.
5. Go After A Goal
Realistic, steady and incremental steps not only help get to and meet physical health and fitness goals, they’re a cornerstone to mental benefits too. Combining movement (yes, even a daily step count) with a goal can be a great way to ramp up stress relieving, mood boosting and empowerment based benefits.
References:
1Association Between Physical Activity and Risk of Depression A Systematic Review and Meta-analysis Matthew Pearce, PhD; Leandro Garcia, PhD; Ali Abbas, PhD; Tessa Strain, PhD; Felipe Barreto Schuch, PhD; Rajna Golubic, PhD; Paul Kelly, PhD; Saad Khan, MB,BChir; Mrudula Utukuri, MB,BChir; Yvonne Laird, PhD; Alexander Mok, PhD; Andrea Smith, PhD; Marko Tainio, PhD; Søren Brage, PhD; James Woodcock, PhD. JAMA Psychiatry. 2022;79(6):550-559. doi:10.1001/jamapsychiatry.2022.0609 Published online April 13, 2022.