Why Movement Matters

We all know exercise is good for us, but do we actually know how good it is and why? If you know me, you know I LOVE to move. From a run to HYROX, strength or a yoga session, I to do it all. But this love runs deeper than the endorphin rush. Movement is powerful. It’s meaningful. It’s purposeful. It’s self-care, self-love, self-protection and self-connection. It doesn’t just change your life, it changes YOU and does this in the best way possible. Numerous studies have highlighted how movement improves your physical health, but did you know it improves your mental health too? So much so that doctors have increasingly started to prescribe movement as “medicine” for depression, anxiety, ADHD, and even cognitive decline.

What Happens in the Brain When You Move?

Movement ignites a chemical reaction in the brain like no other. Every step, every stride, every bead of sweat is like flipping switches in the brain:

·       Endorphins – the body’s natural high, helping with pain relief and euphoria.

·       Dopamine – the reward and motivation neurotransmitter, often low in depression and ADHD.

·       Serotonin – the mood stabiliser that antidepressants also target.

·       Norepinephrine – sharpens focus and alertness.

·       BDNF (Brain-Derived Neurotrophic Factor) – a kind of brain fertiliser, helping new neurons grow and making existing ones stronger.

But it’s not just chemistry. Exercise reshapes the very structure of the brain:

·       The hippocampus grows, protecting memory and mood and preventing the development of dementia later on in life.

·       The prefrontal cortex gets stronger, improving concentration and emotional control.

·       The amygdala calms down, easing stress and fear responses.

·       The rumination circuits (the “stuck thought” loops) go quiet, giving the mind space to breathe.

What types of movement should we be doing and how often?

There isn’t just one right way to move. Different activities benefit different aspects of health and it’s important to include all of these to get the best benefits. The World Health Organisation guidelines on physical activity and sedentary behaviour recommends:

·       At least 150 - 300 minutes of moderate-intensity aerobic physical activity or at least 75–150 minutes of vigorous intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week

·       Muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups at least 2 times per week

That being said, any movement is better than none.  Consistency matters more than perfection. Even 10–15 minutes a day can shift mood noticeably. It’s important to start small and go slow, gradually increasing the frequency, intensity, variability and duration over time.

Movement and Mental Health

Movement has been shown to assist in the management of a wide range of mental health conditions including:

·       Depression: increases serotonin, dopamine, and hippocampal growth.

·       Anxiety: lowers cortisol and calms the amygdala.

·       ADHD: boosts dopamine and norepinephrine for better focus.

·       Bipolar disorder: helps regulate energy and circadian rhythm (with balanced intensity).

·       Schizophrenia: improves cognition and reduces negative symptoms.

·       Dementia: slows decline and protects brain function.

Movement however is not a cure-all – it’s a powerful adjunct, but it shouldn’t be your only tool. If you or a loved one are worried, it’s important to reach out to a trained professional to get the help and care that you need.

What stops people from moving?

Knowing something is good doesn’t make it easy to do. It’s not always about willpower –  real barriers sometimes get in the way. Common barriers include time pressures, low motivation and enjoyment, health concerns and physical limitations, environmental challenges, financial costs, psychological barriers (such as low self-confidence, fears of shame and body image concerns), cultural factors and poor support from family or friends.

The good news is that most of these obstacles can be overcome. Here are some practical tips:

·       Make time work for your – take “movement snacks” (i.e. break movement into small chunks) and build activity into daily routines (take the stairs, walk during phone calls, e.g).

·       Find your own way and set SMARTER goals (Specific, Measurable, Achievable, Relevant, Time-bound, Exciting and Realistic). Use apps or fitness trackers for gentle nudges and rewards.

·       Chose things that you enjoy and that make your happy.

·       Combine activities – spend time with your family or friends in a movement-based activity that you can all do together.

·       Adapt to your body and find variability. Remain curious and kind about what your body can and cannot do. We are all built differently and that’s okay!

·       Choose consistency over perfection. Remember: something is always better than nothing.

·       Work with your environment – explore safe routes, workout at home, pair up with a buddy (or two) and support community initiatives.

·       Keep costs low – use free online apps or videos, look out for free classes (many yoga studios offer these), stick with bodyweight exercises or share / borrow equipment.

·       Don’t get caught up in your head and internal and perceived external judgement – start small and focus on how you feel (energy, mood, stress relief) rather than how you look. Exercise with a supportive friend or crew if public spaces feel intimidating.

·       Build a support system – join group classes and crews. Invite your family and friends.

Why Moving Together Matters

Movement on its own is powerful and transformative, but movement in a group is next level. Here’s why:

• Belonging: being part of a team reduces loneliness, a major risk factor for depression.

• Accountability: it’s easier to lace up or hit the gym when your crew is waiting.

• Shared achievement: training and racing together boost confidence.

• Oxytocin release: bonding chemicals that make us feel connected and safe.

When we move together, we’re not just strengthening our bodies – we’re rewiring our brains for resilience, connection, and joy.

The Takeaway

 Movement is not just about physical health. It’s about mental resilience, emotional balance, and social connection. Movement, especially when shared in community, is one of the simplest, most effective ways to show yourself love, care, and connection. It’s not a luxury. It’s a necessity.

References:

WHO guidelines on physical activity and sedentary behaviour. Geneva: World Health Organization; 2020. Available from https://iris.who.int/bitstream/handle/10665/336656/9789240015128-eng.pdf