Movement That Feels Good

This theme is based around the fact that... What is good for the body is good for the mind. In so many senses, we are still learning so much about the mind and body connection. However, there are some aspects of that relationship that we know a lot about already… So, this theme is about movement that feels good and draws on findings about the benefits that different types of movement can have on our moods and wellbeing. Some of the options offered are also based on wider insights such as the wellbeing benefits of being outdoors through to the confidence-boosting effects of certain ‘mini movements’. Because this 21-day challenge is about trying out simple, accessible practices that can a provide happiness-boost, I’m not suggesting any big overhauls in the next three days. Instead, the focus is just on picking a movement-based practice that appeals to you, ,that you can use going forward to help you shift negative emotions, boost positive emotions and generally support your mental health and wellbeing. Some of the options included aren’t PPIs (as in the specific type of movement has not been studied) but they are all based on findings around exercise and movement. With this one, scope for a range of options and personalisation is so important based on differences in how much time people have, through to preferences and health and fitness levels. However, one thing I do know is that we have all experienced many ways of moving our bodies that have helped us feel good (and we all know the things we’re not so keen on), so use your self-insight when picking a practice, to make sure you are opting for something you will enjoy; not something you think you ‘should’ do. Also bear in mind what it is you feel you need right now… it may be a calming activity or something fun. Not surprisingly, findings show that our feelings around an active activity have an impact on how happy it can make us. Plus, the more we enjoy an activity, the higher our motivation will be, the more often we will do it and in turn, the more beneficial we will gain from it. Also, beyond picking based on the right ‘fit’ for you, use your past experiences to personalise your practices further… there are some tips included for that but feel free to comment with a question or drop me a direct message on this. Whilst you will know much of what I’m sharing with you (and potentially more), it’s good to have a little reminder on why moving and getting a bit more active is included in a happiness-practices challenge. Science tells us Engaging in exercise can reduce anxiety and depression, improve mood, boost self-esteem, minimise stress, and enhance cognitive functioning. o ENDORPHINS (neurotransmitters which are the body’s natural pain relief) released through exercise trigger positive feelings, often referred to as ‘runners-high’, resulting in more positive, energising outlooks on life. o RUNNING FOR 20 MINUTES has been shown to reduce negative emotions by up to 135%. o LIFE QUALITY: Even moderate exercise increases life quality by enhancing mood states and self-perceptions. o REDUCE SADNESS: After 30 minutes of exercise, participants in a study felt ‘less sad’ and were better at regulating emotions. o SLEEP: Aerobic exercise has the added benefit of improving sleep patterns—both in the quality and quantity of sleep, which in turn support wellbeing. o EXERCISING OUTSIDE helps keep motivation levels high and is much more likely to lead to you repeating the activity. Walking counts. o NATURAL MOOD BOOSTING. just 5 minutes exercise in a natural/green setting can aid mental health. Exercising in nature is shown to reduce feelings of tension, confusion, anger and even depression. o AWE. Add in the element of awe by exercising in a beautiful natural setting for a much more noticeable uplift. Studies show that experiencing awe reduces anxiety and specifically reduces the size of perceived stressors. o ‘HAPPY MOVEMENTS’ like fist-pumping or jumping in the air have been found to increase feelings of happiness. There are even findings around the impact of posture on feelings of confidence and optimism. o YOGA. Various studies show yoga to be one of the most effective forms of exercise for improving mood and reducing anxiety, likely due to it being a mindfulness practice. (Mindful practices are shown to help mood regulation and reduce emotional reactivity).