October is mental health month. To acknowledge the month, atWork Australia’s Principal Wellness Advisor, Galit Bailey, encourages everyone to move more to support our mental health.
Galit has more than 25 years’ experience as a registered Psychologist supporting people into employment. During October, she presented a range of webinars highlighting the science behind movement and how that supports our mental health.
Below is a summary of her presentation on how movement impacts our brain and bodies, and how we can incorporate more movement into our lives daily.
Wellbeing model
There are six elements of life that contribute to our overall wellbeing: interpersonal, community, occupational, physical, psychological, economic. This is known as the I COPPE model.
So how does movement fit into this model? Movement is the foundation to our overall wellbeing.
“Movement takes our bodies back to basics, it gives us oxygen, it helps us sleep, and exposes us to a little more vitamin C, for example,” said Galit Bailey
“Movement is one of the best ways to manage stress, it is a mood tonic which leads to improvements in our mood.”
Exercise on the brain – a bit of science
Exercise creates a higher blood flow to the brain and drives an increase in oxygen. This means the brain works better and is more productive.
“This results in what we call ’Feel good‘ chemicals such as Serotonin, but also Brain Derived Neurotrophic Factor (BDNF) – often referred to as the magic elixir,” said Galit.
“It stimulates the production of new brain cells, improves connections between brain cells, improves learning and memory and slows neurological illnesses.”
“Movement is one of the single best ways to increase BDNF.”
This is where the magic happens
It may seem counterintuitive that exercise, a form of physical stress, can help the body manage general stress yet people who exercise and move regularly have much better mental health.
Exercise poses temporary good stress. This supports our immune and inflammatory response during or straight after a workout It helps release immune boosters, activating muscle building genes and improving our immune function.
Why don’t we exercise more?
There are many perceived barriers to exercise. Here are some of the more common.
- It’s too late for me. It’s never too early or too late to move, with the right support anyone can start to exercise at any age.
- I don’t have time. Start with bitesize movement including even as low as five minutes! Leverage everyday tasks that need doing including gardening, cleaning, shopping, pet-walking.
- I don’t like huffing, puffing or sweating. Exercise doesn’t have to be strenuous – Walking is one of the most beneficial forms of movement .
- I have a physical health condition. Consult with your GP, obtain a Care Plan for exercise physiology or physiotherapy.
- Exercising is boring. Move in enjoyable ways for example dancing, dog walking, engage in social exercising put some tunes on. Any exercise is better than nothing.
- I am uncomfortable exercising in public. Move in the comfort of your own home use apps and online exercise videos.
- I don’t have any equipment. Use every day home objects and body weight for resistance.
- I cannot motivate myself. Plan for success: Wake up earlier, set your alarm, prepare your clothes\equipment. Organise to exercise with a friend as you are less likely to cancel your plans.
Galit’s overall advice is to “be kind to yourself, and try something new.”
How much movement should we aim for?
2.5 to 5 hours of moderate intensity physical activity – such as a brisk walk, golf, mowing the lawn or swimming
- 25 to 2.5 hours of vigorous intensity physical activity – such as jogging, aerobics, fast cycling, soccer or netball, vacuuming, cleaning
- An equivalent combination of moderate and vigorous activities
- Include muscle-strengthening activities on 2 of your exercise days (weights, resistance belt, push-ups, pull-ups)
- Engage in movement on most days of the week
How can we move more during the workday?
Here are a few ways we can incorporate more movement into our work day.
- Walk or cycle to work; park your car at a distance
- Embrace the staircase
- Schedule walking meetings
- Walk during lunchbreak
- Start a before/after work or lunchtime sports group
- Use standing desk where possible
- Incorporate stretching breaks into your day
- Set some time for a desk workout – Start Desk-ercising!
Download our free guide for desk-ercising here.
Galit leads our team of Wellness Professionals. As part of atWork Australia’s support, we offer wellness services to those who need additional support to overcome barriers to employment. Learn more here.
