By Lindsay Kluge

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June 11, 2021

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Our mental health is influenced by such a huge array of situations, and our response in terms of our mental health balance is just as individual as we are. From childhood trauma and our personal relationships, to our home environments and our overall state of wellness, our mental health encompasses our perceived and experienced balance with the world around us, and our inner peace within us. Especially during times of trauma, world instability, familial discord and during a health crisis, our mental state needs care and attention. There are several tools we can use to support our mental health including professional counseling, naturopathic and nutritional support, and recent research is showing the additional benefits of daily exercise and movement.

Not only has exercise been shown to decrease levels of anxiety and depression, it has been linked to increased self esteem and cognitive function. This is likely due to the impact of exercise on our limbic system and overall stress response system which, through a lifetime of day-to-day stressors, can become overwhelming and difficult to manage. Daily exercise also has the benefit of improving quality of sleep – a foundational pillar for overall health and wellbeing. You may quickly notice an improvement in your sleep patterns when you begin the daily habit of intentional movement and exercise!

There is new and exciting research being done on the benefits of outdoor immersion on our mental health as well (see here), and combining our movement practice in the outdoors can be an excellent way to experience the benefits of ‘ecopsychology’. When we take a step back and look at the big picture, exercise fits into a quality of life structure that supports multiple body functions at once. Not only for mental health, the benefits of daily exercise and movement have a lasting and profound effect on preventing chronic disease, supporting our cardiovascular system, maintaining a healthy metabolism and weight, balancing our blood sugar and cholesterol levels, and strengthening our joints and muscles. All of these together are a large port of our entire health story, and mental health is a significant piece of our story.

Read More: Daily Practices to Support Mental Health

Getting Started:

1. Take a 30 minute walk in nature, listening to the sounds around you and paying attention to colors, textures, and movements around you.
2. Get up and stretch at least 5 minutes per every hour that you’re sitting during the day. This encourages circulation throughout the body and the brain.
3. If pain or joint discomfort limits your ability to do impact movements, consider gentle swimming or chair yoga during the week.
4. If your body allows, go on an afternoon hike with a friend or group to a new location.
5. Keep resistance bands in your home for a gentle arm, leg and core workout while you’re working from home.
6. Within two hours of waking, enjoy a 10-60 minute yoga session in a class, or in your personal home-practice.

This year, if you commit to adding daily movement and exercise into your day, keep a journal of your progress and note the changes that you see and experience in yourself. How did your state of mind shift from before your walk, to during and after? How does your body feel when you complete your run, jog or swim? How has your sleep shifted or improved? Tracking these small changes can bring a greater sense of awareness to how your body and mind respond to lifestyle shifts, which can be profound over time!

If you need additional personalized support in finding holistic solutions to your health needs, consider scheduling an appointment with one of our naturopathic doctors at Richmond Natural Medicine.