In our fast-paced, hyper-connected modern world, mental exhaustion, burnout, and mental illness are all too common. Many of us are searching for ways to alleviate the stress that comes with living in this demanding environment. What if the solution lies in something as simple and natural as movement?

The idea that physical activity can profoundly impact mental wellbeing is supported by a growing body of research and insights from thought leaders like Amelia and Emily Nagoski, Brene Brown, Wendy Suzuki, Andrew Greenwood, Ruth Murray, and William Pullen.

Table of contents

The Stress Cycle: Completing the Loop

• Physical Activity as a Stress Release

Movement and Emotional Resilience

• Building a Resilient Brain

The Art of Embodiment

• Dance for Health Program

Running as Therapy

• Dynamic Running Therapy (DRT)

The Power of Small Steps

• Incorporating Movement into Daily Life

Movement: A Natural Resource for Mental Health

• Daily Movement Ideas

Learn More: Additional Resources

• Audiobooks, TED Talks, Podcasts

Final Thoughts

• Taking Action for Wellbeing

Movement sends a signal to your body that the danger has passed, allowing you to return to a state of calm. Whether it’s a brisk walk, yoga, dancing, or even cleaning the house, engaging in physical activity is a simple yet powerful way to close the loop on stress.

Physical activity boosts the production of endorphins, the body’s natural mood elevators, while also enhancing neuroplasticity, the brain’s ability to adapt and grow.

These changes aren’t just chemical; they’re structural. Regular movement increases the size of the hippocampus, the part of the brain associated with learning and memory, which also helps regulate emotions. In short, when you move your body, you’re building a more resilient brain, better equipped to handle life’s challenges.

Running as Therapy

For William Pullen, a psychotherapist and author of Run for Your Life, running is a form of dynamic mindfulness. His approach, Dynamic Running Therapy (DRT), combines the physical benefits of running with the reflective power of therapy.

This applies to movement as well. You don’t need to train for a marathon or join a dance troupe to experience the benefits. Simply showing up for yourself, whether it’s a ten-minute stretch or a stroll around the block, is enough to make a difference.

Movement: A Natural Resource for Mental Health

The beauty of movement lies in its accessibility. You don’t need fancy equipment or a gym membership to start moving. Your body is a natural resource, capable of helping you navigate stress and cultivate mental wellbeing. By incorporating movement into your daily routine, you’re not just caring for your body—you’re nurturing your mind and spirit.

Here are a few ideas to get started:

• Dance it out: Put on your favourite music and let your body move freely.
• Take mindful walks: Focus on your breath, the sensation of your feet on the ground, and the sights and sounds around you.
• Try yoga, Qi Gong or tai chi: These practices blend movement with mindfulness, offering a holistic approach to wellbeing.
• Run or jog: Start slow and use this time to reflect or listen to inspiring books or podcasts. See below for recommendations.
• Join a class: Whether it’s Zumba, Pilates, or martial arts, the sense of community can enhance the experience.

Learn More: Audiobooks, TED Talks, and Podcasts

If you’re looking to deepen your understanding of movement for mental wellbeing, setting healthy habits, and the stress response, here are some great resources:

Audiobooks:

• Burnout: Solve Your Stress Cycle by Amelia Nagoski and Emily Nagoski
• Good Anxiety: Harnessing the Power of the Most Misunderstood Emotion by Wendy Suzuki
• Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear
• Run for Your Life by William Pullen

TED Talks:

• "How to Make Stress Your Friend" by Kelly McGonigal
• "The Brain-Changing Benefits of Exercise" by Wendy Suzuki
• "Why We All Need to Practice Emotional First Aid" by Guy Winch
• "Dance to Change the World" by Andrew Greenwood
• "Listening to Shame" by Brene Brown

Podcasts:

• The Happiness Lab with Dr. Laurie Santos
• The Huberman Lab Podcast
• Feel Better, Live More with Dr. Rangan Chatterjee
• Unlocking Us with Brene Brown
• Dynamic Running Therapy with William Pullen