How to Increase Your Movement and Improve Your Mental Health: according to science

Written By Sea My View

just like cliffs, canyons, and coastlines - our moods can be shaped with movement

How to Increase Your Daily Movement

1. track your physical activity

2. explore different types of movement

3. share with a supportive friend

4. enjoy the ways you choose to move

What is Physical Activity?

Physical activity is any movement that uses energy - that means anything - with almost all movement providing health benefits.

Unnecessary boundaries on what counts as movement, can overcomplicate physical activity and make us less likely to regularly participate.

Physical Activity vs Exercise

Exercise is a type of physical activity that is planned and structured for the purpose of improving or maintaining physical fitness.

The Science Behind Physical Activity

Research highlights the importance of physical activity for improving mental health, sleep quality, emotional well-being, brain function & quality of life.

Movement in natural environments can enhance mental health benefits even more.

  • Mental Health

    • Improves overall mental well-being

    • Reduces anxiety, depression, and PTSD symptoms

     Sleep Quality

    • Increases total sleep time

    • Decreases sleep disturbances

    • Improves sleep efficiency

    Emotional Well-Being

    • Improves mood

    • Lowers stress

    • Improves ability to cope with difficult thoughts & feelings

    • Improves mindfulness skills

    Brain Function

    • Improves cognitive flexibility

    • Reduces mental fatigue

    • Improves mental clarity

    • Improves ability to concentrate

    Quality of Life

    • Improves feelings of inner peace & harmony in one’s life

    • Increases mental & physical energy

    • Increases motivation to engage in goal-directed behaviors

    Natural Environments

    • Helps take our minds off everyday stress and responsibilities

    • Enhances rest, relaxation & recharge

    • Reduces stress and cortisol levels

    • Reduces anxiety and depression

    • Helps us think more clearly

    • Improves mood

    • Improves overall well-being

How Much Movement Do We Need?

Current physical activity guidelines are set much higher than required for benefits of movement to be seen.

Research across health sciences, psychology, and neuroscience highlight the benefits of single session and short duration physical activity on our mental and physical health.

  • a single session of moderate-intensity cardio can significantly improve mood, stress, symptoms of depression, ability to concentrate, mental and physical energy, and overall mental well-being

    10 minutes can significantly improve:

    • mood

    • mental & physical energy

    20 minutes can significantly improve:

    • ability to concentrate

    20-40 minutes can significantly improve:

    • mental & emotional well-being

    • symptoms of depression

  • small amounts of movement can significantly improve mood, ability to concentrate, mental and physical energy, motivation towards goals, and symptoms of anxiety, depression, and PTSD

    18 minutes in 3 days
    6 minutes every day for 3 days, of self-paced walking can significantly improve:

    • mood

    • mental & physical energy

    • ability to concentrate

    • motivation to engage in goal-directed behavior

    *faster walking speeds were related to even more improvements

    60 mins a week, for 2 weeks
    20 minutes, 3 times a week for 2 weeks of moderate‐intensity cardio can significantly improve:

    • symptoms of anxiety, depression, and PTSD

Types of Physical Activity

Evidence-based guidelines focus on two types of activity - aerobic & muscle strengthening - for providing important health benefits.

Aerobic Activity

also known as cardio - movement of large muscles in a rhythmic way for a sustained period of time

Levels of Intensity for Aerobic Activity

There are two levels of intensity for aerobic activity: moderate & vigorous - the talk test can help you determine which your movement is at:

  • Moderate: you can talk, not sing

  • Vigorous: you can only say a few words before needing to pause for a breath

Muscle-Strengthening Activity

also known as strength training - movement of muscles working against force or weight

  • Aerobic Activity

    • for moderate-intensity:
      150-300 minutes per week

    • for vigorous-intensity:
      75-150 minutes per week

    2 minutes moderate = 1 minute vigorous

    Examples:

    Most of the same activities can be done at either moderate or vigorous intensity.

    • brisk walking → jogging → running

    • swimming → recreational vs laps

    • bicycling → less than 10 mph vs more than 10 mph

    • tennis → playing doubles vs singles

    • dancing → vigorous dancing

    • yard work → general vs heavy

    • exercise classes → water aerobics vs vigorous step aerobics or kickboxing

    Muscle-Strengthening Activity

    • muscle-strengthening activities should be performed until it is difficult to do another repetition -
      at least 2 days each week

    Examples:

    • lifting weights

    • working with resistance bands

    • body weight resistance calisthenics - push-ups, pull-ups, planks, etc.

    • carrying heavy loads

    • heavy gardening

How to Be More Active:
what the science says

Self-regulation strategies are skills we use to direct our behaviors & actions to achieve a goal.

The following self-regulation strategies were strongly linked to increasing physical activity.

1. Track Your Physical Activity

research shows just tracking physical activity can increase engagement - and those who write down their objectives achieve 42% more of their goals than those who only think about them

2. Try Different Types of Movement

research shows having more choices for physical activity through trying different kinds, increases our engagement - and choosing movement that is simple and easily achievable increases the likelihood it will become a habit

3. Connect with Others

research shows having people who positively encourage our physical activity increases engagement - and those who share weekly progress updates with a supportive friend achieve 25% more of their goals than those who only write them down and 78% more of their goals than those who only think about them

4. Find Physical Activity You Enjoy

research shows enjoying movement leads to more positive feelings towards it, increasing engagement & the likelihood it will become habit

If recommendations on physical activity feel overwhelming, try to remind yourself - even a single session of moderate-intensity movement can change your day:

just 10 minutes can improve your mood

just 20 minutes can improve your overall mental health and reduce stress and symptoms of anxiety & depression

so try 10 minutes, then try 20 - and just go from there.

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