Discover how just 15 minutes of simple movement can significantly reduce anxiety and stress, boost your mood, and improve your mental well-being
Today, Thursday 10 October 2024 is World Mental Health Day, and this year’s theme is ‘Mental Health at Work’.
The day was first celebrated in 1992 at the initiative of the World Federation for Mental Health. The purpose is to raise awareness of mental health issues and attempt to eliminate the stigma attached. Every year, a shocking 12 billion working days are lost to depression and anxiety alone, the World Health Organisation reports. One simple solution? Movement.
In today’s fast-paced world, mental health is no longer a dirty word or a bad phrase, it has become a major topic of conversation. From workplace stress to personal challenges, we all need a little extra support for our mental well-being.
Scientists have discovered that the simplest movement greatly impacts our mental state. It doesn’t have to be running or even yoga to have an effect. You don’t need a gym membership or hours of free time to experience the mental health benefits of movement.
Recent research, including a study from ASICS, reveals that even short bursts of movement can have significant benefits on our mindset and mental health. 2 weeks ago, ASICS released a Public Service Announcement (PSA) warning about the growing workplace mental health crisis.
Bondi Beauty spoke with Australian Psychologist and ASICS Ambassador Meg McClurg, who highlights the positive effects of regular exercise and movement on our mental health, but how does it work?
The Physical and Psychological Impacts of Movement
Physically, regular movement like walking helps us stay healthy, but it’s the psychological impact that is often overlooked. Exercise makes us feel better about ourselves, gives us confidence, and helps regulate our emotions. According to Meg, there’s really “no downside to exercise, there’s only positive gains to be made.”
Staying sedentary, especially if you’re sitting at a desk all day can have a negative effect on mental health.
ASICS’ Desk Break experiment is a research initiative that demonstrates how short movement breaks during the workday can enhance mental well-being and productivity by reducing stress and anxiety. It was launched as part of the brand’s World Mental Health Day campaign. “Think of exercise not just for your body or fitness goals but also as a tool for mental health,” Meg explains.
Movement for Mental Health, Not Just Fitness Goals
When we think of exercise, we often focus on physical goals, like building strength, training for a race or losing weight. However, Meg suggests reframing exercise as “movement” when it comes to mental health. A 10-minute desk break where you walk around the office may not prepare you for a marathon, but it can keep your mind healthy, reduce stress, and as a result even improve relationships.
While cardiovascular exercise like running is often linked to mental health benefits, any form of movement counts. If running isn’t your thing, don’t worry – whether it’s yoga, strength training, or even a short walk, the mental health benefits are still there. “If you move your body, you are going to feel better,” Meg assures. Looking for some exercises to boost your mental health check out our top 5 exercises for mental health.
Advice for Beginners: Slow and Steady Wins the Race
If you’re new to fitness or looking to move more for your mental health, Meg advises easing into it. “Find a form of movement that you enjoy and fits your current fitness level,” she says.
Whether it’s taking a short walk or light stretching, the goal is to make the movement sustainable, so it becomes a regular part of your life. “Start slow and make it easy for yourself,” she adds. “That’s how you build a lasting habit”.
The key is to make movement a part of your life, not something you force yourself to do. Find internal value in it – whether it’s longevity, better mobility, or simply feeling good in your body and mind. As Meg puts it, “It’s important to be motivated from within.”
Movement at Work: How to Make It Quick and Easy
You don’t need a gym membership or hours of free time to experience the mental health benefits of movement. Even at work, you can take small steps – literally. Try taking a lap around your office or walking up a flight of stairs. Getting outside can provide a mental health boost too. The lowest barrier to entry is whatever feels comfortable for you.
Meg highlights the often-overlooked lunch break as an opportunity for movement. “Just 10 minutes of movement is all you need,” she says. Shifting away from your desk, even briefly, can have lasting benefits for your mood and productivity.
Moving Through Stress
Movement not only helps prevent stress, but also allows us to manage it better. Our body’s stress response, commonly known as “fight or flight”, is designed to mobilise us. Both fighting and fleeing require us to get moving, so when we stay still during stressful moments, we’re actually working against what our nervous system is designed to do. Since we’re biologically wired to move when stressed, taking even a small step to get active can help us manage that stress more effectively and help us calm down quicker.
Incorporating movement into your day doesn’t have to be complicated. Whether it’s a quick walk during lunch or a few stretches at your desk. 15 minutes of movement can make a big difference in your mental well-being. With mental health becoming an ongoing conversation, it’s important to remember that small, consistent actions can have a lasting impact on your mood, stress levels, and overall mental health.
So, whenever you feel the need for a boost, take a break, get moving, and experience the benefits for both your body and mind.
