Can moving your body really boost your mental health?
Why embracing nature is more healing than you think.
(3 minute read)
I have never met anyone who has great mental health, but a poor connection to their body and physical health. The two go hand in hand more than we realise, and our in-built need to move in order to feel good is rarely acknowledged in the mainstream beyond the old “just go for a run and you’ll feel better!” There is a huge - and yet largely unexplored - arena of biochemistry, rationale and even spirituality behind this concept of focusing on physical health in order to boost mental health. This is the area in which I specialise and in the spirit of encouraging kindness towards yourself this Mental Health Awareness Week, I’d like to illuminate the first few steps on the path towards freedom from stress, anxiety and worry. The best thing about connecting to your body is that it’s a simple, easy, and best of all free way to give your mental and emotional health a very welcome boost.
As I write this, it’s 7am and I’m sitting with my laptop looking out over a beautiful landscape of tree-covered hillsides, whilst the river winds its way lazily through fields of skipping lambs. This time yesterday morning I was out in those same hills, following the line of the river as I walked and ran my way back home. There is a peace and a stillness about the world at this time of day that settles my mind in a way that nothing else can. I recognised this as a child, but lost my way in my twenties and spent a decade fighting against myself, convinced that working hard, playing semi-hard (I’ve always been a complete lightweight when it comes to alcohol) and trying to be as skinny as possible was a great route for success. As a recovering anorexic, I was scared of exercise in any capacity because I had a longstanding tendency to overdo it. This meant that my lifestyle, although perfect on the surface with the boxes ticked for a high-flying career, house, relationship and material possessions - became quite sedentary and my diet of apples and strawberry laces didn’t do much in the way of giving me the energy I needed to keep up on those rare occasions I did attempt some exercise; usually kitesurfing or biking with my boyfriend. My relationship with my body was terrible, and consequentially, so was my relationship with my mental health. That niggling feeling persisted that beneath a happy appearance, if just one building block of my life was taken away - work, boyfriend, anything - I would fall to pieces and have no idea how to bring it all back together again. And of course, that’s exactly what did happen.
The details of what did happen don’t matter here, because pretty much no one goes through this life unscathed and we all have our own obstacles and battles to overcome, even without throwing the challenges of the last twelve-plus months into the mix. What’s important is the way we all handle and manage stress, anxiety, worry, overwhelm, overthinking, overanalysing, and negative thoughts about ourselves: essentially, all the thoughts and emotions that stem from fear-based energy, which is sadly dominant in our Western culture which we are almost all far more familiar with than we’d like. My role as an antidotal healer is to highlight that living in a state of stress, anxiety or just plain ‘meh’ isn’t normal and shouldn’t be normalised. There is a way to live your life free of these emotions - it’s closer than you think, and it begins not with our minds, but with our bodies.
The Wellbeing Circuit which is one of the processes I teach, unlocks your internal sat-nav: the magical tool we all possess that makes life joyful, decisions easy, and cuts out all the unnecessary drama you don’t want but don’t know how to get rid of. The first key you need sits within your physical health - and moving your body is the first powerful step in the right direction.
Our brains are literally hardwired into our bodies, and the type and level of energy we feel day to day is fully connected to what we’ve been putting into it. If you think of a car, would you expect it to run smoothly for a long journey if it hadn’t been fuelled up and properly maintained? Chances are it’s a no (although the M1 on a Friday night would probably think otherwise!). The same goes for a car that hasn’t been driven for a month - the battery might be flat, the tyres might need some air, and the engine just isn’t used to running, so it’s going to be an uphill battle to get any level of performance from it.
Our bodies are the same. They need proper fuelling and maintenance to keep them functioning well and for our brains - which we can liken to a car engine - in great condition. Running, hiking and walking in nature are three of the easiest ways to get your movement fix for the day, and you get a double whammy of ‘feel-good factor’ hormones - serotonin, BDNF, dopamine and endorphins - by moving outdoors as opposed to inside. If there’s one habit I hope sticks from the last year, it’s people getting out into the countryside and (safely) exploring.
Many people I know who love running have fallen into it almost against their will. Particularly with my generation (good old Millennials, I see you), running has a bad rep and is often associated with lines of treadmills in uninspiring gyms, super-fit athletes running the London Marathon in superhuman times, and simply a lot of hard work that usually leads to injury. The reality of it is so different that it’s as comparable to these associations as homegrown spinach is to a KFC takeaway. Yes, technically they are both food, but the comparison really does end there. The beauty of running is that speed genuinely doesn’t matter even a bit, and if you’re tempted to take up a little running I’d almost encourage you not to join a gym, because running outdoors is so much better for you (plus you get a great dose of Vitamin D while you’re at it). More injuries can be prevented by nourishing your body through movement - you can counter the effects of a sedentary desk job or a service role where you’re on your feet all day - and your boss will be pleased because you’ll feel more motivated*, have more energy and feel happier.
My own running journey has taken me from avid dislike, through reluctant beginnings to joyous freedom. I moved from road running to fell running (basically running/walking fast uphill ready to hurtle down the other side of it again) and eventually onto ultramarathons out in the hills of the Lake and Peak Districts. What started as a necessity (I was struggling to lift weights due to injury, but much to my chagrin I could run pain-free) became a true necessity: I realised just how much better and more alive I felt, not just whilst I was out running but for hours or days afterwards. I felt more connected to my friends, my family and myself. I replaced headphones and Spotify playlists with the quiet of the countryside: it’s incredible just how easily the chirp of the birds and rustle of the trees becomes your soundtrack, and empties your mind of any thoughts that aren’t doing you any favours.
Running isn’t all I do by any means: it’s all about listening to your body. This is the only true way to show ourselves kindness: listening to what we actually need, because usually it isn’t anything expensive or complicated, it’s just good nutrition, water and some time spent in movement. I’m currently six months pregnant and running has sadly taken a backseat- I never thought I’d be excited to be able to run again! Instead I train with weights and my own (increasing) bodyweight - outdoors as much as I can - and get out hiking a few times a week, too. When my dad passed away very unexpectedly a few weeks ago, I knew I could have easily gone back to my old ’coping’ strategies of poor eating, little movement and disappearing into my sadness. Instead I have embraced the very philosophy that he taught me: that no matter what life throws your way, you will never regret getting outdoors and spending time in nature. And if you can do it whilst running freely like you’re a little kid again, that’s even better.
*dopamine is the reward and motivation hormone, created through exercise, so you’ll not only feel better for having moved, you’ll also be more motivated throughout the day and to move again the next day, too.
Top tips for getting outdoors
Make a habit of it - build some kind of movement into your daily routine. It could be walking the kids to school instead of driving, a 20-minute HIIT session before breakfast, or a post-work run (especially now the evenings are getting lighter). It takes on average 30 days to make a habit so start getting that movement in, and see how great you feel a month from now!
Find a friend - some people (myself included) really get on well with exercising solo, but not everyone is the same and doing some exercise with a friend can give you accountability, companionship and a great motivator as you’ll push each other just that little bit further. This works online or in person.
Switch off - you might want to take your phone with you for safety reasons, but try switching off your notifications and just seeing where your mind takes you. There is a wonderful Japanese concept called shinrin yoku, or forest bathing, which advocates spending even just a few minutes in nature as often as you can. Disconnecting from your tech so you can tune in to your landscape might feel strange at first but you will soon come to appreciate the pause it puts on your overloaded mind.
Stop, Retreat, Rest, Revive - this is one of the first techniques I teach for immediate intervention with overwhelm, panic, anxiety or stress scenarios. Getting out into nature is the easiest way to break any stressful cycle you find yourself in, as it gives your mind that pause it needs to begin to empty and calm the brainwaves down. Your retreat could be a run, some yoga or a walk with some deep breathing (you can download guided audios from my website here). Follow this with rest: a nap, reading a book, meditation or guided breathwork. After that, you can begin to revive and indulge in hobbies that bring back your zest for life. Try drawing or painting, origami, journalling, baking or making a wreath for your door from foraged plant materials. Before you know it, you’ll be ready to return - and bring that newfound sense of calm with you.
Stay safe and respect your surroundings - most importantly of all, safety is paramount when you’re out and about. Always let someone know where you’re going, especially if you’re going alone. Most phones and smartwatches have ways to share your location so someone else can check you’re okay. Safety also means being prepared when you’re out in nature. I’ve seen some horrors in the Peak District with people out walking in Ugg boots in icy weather, fashion trainers on steep muddy slopes, and many people venturing out on hot days without sunscreen, water or a good snack such as a KIND bar. Mountain Rescue are entirely funded through donations and it costs at least £1000 for any callout - so please, it’s not cool to be caught out, and the majority of incidents can be avoided with a little foresight. Oh - and please take any rubbish home with you. Nature does a hell of a lot for us, so it’s only fair we treat it with respect in return.
Written originally for Kind Snacks.