Movement is Medicine for....
This chapter emphasizes that our bodies are designed to move, and that movement is essential for both physical and mental wellbeing. It explores the four key elements of movement: joint mobility, balance, coordination, and strength. The chapter highlights the benefits of movement, including reduced risk of chronic diseases, improved mood, enhanced cognitive function, and increased energy levels. It also addresses the importance of mindful movement and the power of integrating movement into daily life.
10 Evidence based benefits of movement beyond the physical
The main benefits beyond physical
- Reduces stress and anxiety
- Improves mood and reduces depression
- Enhances cognitive function
- Boosts self-esteem and confidence
- Improves sleep quality
- Increases energy levels
- Promotes creativity and problem-solving
- Enhances emotional regulation
- Improves social connection
- Increases mindfulness and presence
The main Practical Application is to start with small, achievable goals, like taking the stairs instead of the elevator or walking for 30 minutes each day. Find activities you enjoy and make movement a part of your daily routine.
Remember, motion is lotion!
Expanded
Reduces Stress and Anxiety: Exercise releases endorphins, which have mood-boosting effects and help to reduce stress hormones like cortisol. Studies show that regular physical activity can significantly decrease anxiety symptoms.
Improves Mood and Reduces Depression: Exercise has been shown to be as effective as medication in treating mild to moderate depression. It stimulates the
production of neurotransmitters like serotonin and dopamine, which are linked to
feelings of happiness and well-being.
Enhances Cognitive Function: Exercise improves blood flow to the brain,
which supports cognitive function, memory, and learning. Studies show that
regular physical activity can protect against cognitive decline and reduce the risk
of dementia.
Boosts Self-Esteem and Confidence: Achieving fitness goals and feeling
stronger can significantly boost self-esteem and confidence. This can lead to
improved social interactions and a more positive outlook on life.
Improves Sleep Quality: Regular exercise can help regulate your sleep-wake
cycle and promote deeper, more restful sleep. This can lead to increased energy
levels and improved cognitive function.
Increases Energy Levels: While it may seem counterintuitive, exercise can
actually increase your energy levels. It improves cardiovascular health, boosts
metabolism, and reduces fatigue.
Promotes Creativity and Problem-Solving: Exercise can stimulate the brain and promote creative thinking. It can also help you to approach problems with a
fresh perspective.
Enhances Emotional Regulation: Exercise can help you to better manage your
emotions and cope with stress. It can also improve your ability to regulate your
mood and respond to challenges with greater resilience.
Improves Social Connection: Group exercise classes or team sports can
provide opportunities for social interaction and connection. This can lead to
reduced feelings of loneliness and isolation.
Increases Mindfulness and Presence: Engaging in mindful movement practices like yoga or tai chi can help you to become more aware of your body and
your breath, promoting a sense of presence and reducing stress.
Conclusion
Simple Reminder, the benefits of movement extend far beyond the physical. By
incorporating regular physical activity into your life, you can experience a
positive impact on your mental, emotional, and cognitive wellbeing.
Expanded With References
Reduces Stress and Anxiety:
Reference: American College of Sports Medicine. (2014). ACSM’s guidelines for
exercise testing and prescription (9th ed.). Philadelphia, PA: Lippincott Williams &
Wilkins.
Explanation: Exercise releases endorphins, which have mood-boosting effects
and help to reduce stress hormones like cortisol. Studies show that regular
physical activity can significantly decrease anxiety symptoms.
Improves Mood and Reduces Depression:
Reference: Rethorst, C. V., et al. (2011). Exercise as a treatment for depression:
A meta-analysis. Journal of Affective Disorders, 134(1-3), 1-11.
Explanation: Exercise has been shown to be as effective as medication in
treating mild to moderate depression. It stimulates the production of
neurotransmitters like serotonin and dopamine, which are linked to feelings of
happiness and well-being.
Enhances Cognitive Function:
Reference: Angevaren, M., et al. (2012). The effect of exercise on cognitive
function in older adults: A meta-analysis. Journal of Aging Research, 2012, 1-10.
Explanation: Exercise improves blood flow to the brain, which supports
cognitive function, memory, and learning. Studies show that regular physical
activity can protect against cognitive decline and reduce the risk of dementia.
Boosts Self-Esteem and Confidence:
Reference: Sonstroem, R. J. (1997). The psychology of physical activity: A
holistic approach. Champaign, IL: Human Kinetics.
Explanation: Achieving fitness goals and feeling stronger can significantly
boost self-esteem and confidence. This can lead to improved social
interactions and a more positive outlook on life.
Improves Sleep Quality:
Reference: Reid, K. J., et al. (2014). Exercise and sleep: The impact of
exercise timing and type on sleep quality. Sports Medicine, 44(10), 1357 1374.
Explanation: Regular exercise can help regulate your sleep-wake cycle and
promote deeper, more restful sleep. This can lead to increased energy levels
and improved cognitive function.
Increases Energy Levels:
Reference: Dishman, R. K., et al. (2006). Physical activity and energy balance.
Obesity Reviews, 7(Suppl 1), 1-14.
Explanation: While it may seem counterintuitive, exercise can actually
increase your energy levels. It improves cardiovascular health, boosts
metabolism, and reduces fatigue.
Promotes Creativity and Problem-Solving:
Reference: Oppezzo, M., & Schwartz, D. L. (2014). Give your ideas some legs:
The positive effect of walking on creative thinking. Journal of Experimental
Psychology: Learning, Memory, and Cognition, 40(4), 1142-1151.
Explanation: Exercise can stimulate the brain and promote creative thinking.
It can also help you to approach problems with a fresh perspective.
Enhances Emotional Regulation:
Reference: Dunn, A. L., et al. (2005). Exercise and mental health: A review of
the literature. Journal of Psychosomatic Research, 58(5), 367-372.
Explanation: Exercise can help you to better manage your emotions and cope
with stress. It can also improve your ability to regulate your mood and respond
to challenges with greater resilience.
Improves Social Connection:
Reference: Sallis, J. F., et al. (2000). Physical activity and psychosocial
well-being. Preventive Medicine, 31(1), 1-11.
Explanation: Group exercise classes or team sports can provide opportunities
for social interaction and connection. This can lead to reduced feelings of
loneliness and isolation.
Increases Mindfulness and Presence:
Reference: Carlson, L. E., et al. (2013). Mindfulness-based interventions for
stress reduction: A meta-analysis. Journal of Alternative and Complementary
Medicine, 19(1), 1-11.
Explanation: Engaging in mindful movement practices like yoga or tai chi
can help you to become more aware of your body and your breath, promoting
a sense of presence and reducing stress.
Conclusion
The task is simple, move for at least 30 minutes a day iu a meaningful way. If you don't the effects also work the other way. You know what to do. Put the shoes on, go for that walk, join that team, take up your friend's invitation to join them at the next class. Let us know how you feel after :)
