Mindfulness & Movement: How Activity Impacts Mental Wellness

Have you ever noticed how, after taking a brisk walk or spending some time at your favorite gym, you feel better? You’ve probably had this experience, and it probably makes you want to relive it again and again. Why? Because when our bodies move, especially for certain durations of time, it releases those “feel-good chemicals” in our brains.

But here’s the challenge. Even though we know that physical activity and exercise are good for us and make us feel good, it can be hard to get off the couch sometimes. When we’re anxious or sad, or when we’re overwhelmed with life, the last thing we want to do is move. But here’s the thing. When we’re experiencing those feelings, moving our bodies is actually one of the best things we can do.

What Is Mindfulness and Why Does It Matter?

Before we start hammering home all the reasons why you want to build some activity into your day, let’s first talk about mindfulness. You’ve probably heard the phrase before, whether it be from family members, friends, or even your therapist. 

And the thing is that mindfulness is just about being present. It means paying attention to what’s happening right now, both around you and within you, without judging it. While that sounds simple, many people spend much of their time thinking about the past or worrying about what’s next. Mindfulness brings your focus back to the moment.

This awareness can help with emotional regulation. So, instead of reacting right away to stress or anxiety, you start to notice those feelings as they come up. That small pause can make it easier to respond in a calmer, more thoughtful way. As time goes on, keeping our mindfulness front and center can help us feel less overwhelmed. It can also support stress reduction. And these are both very good things.  

It’s also important to note that mindfulness is not the same as meditation. Meditation is a structured practice, while mindfulness can happen anytime. You can be mindful while walking, stretching, or even doing everyday tasks, making it easier to work into your routine.

The Science Behind Movement and Mental Health

Now that we’re on the same page about mindfulness, let’s talk about movement. Specifically, let’s talk about how movement can help give your mental health a boost, not just when you need it most, but each and every day. And the best way to explain all this is to share some statistics with you. 

Let’s start by level-setting. Consider that the average person has about 3.4 poor mental health days per month. A bad mental health day can be associated with feeling anxious, overwhelmed, or emotionally drained. But when you exercise? Those poor mental health days can drop by 40%. If you’re doing the math, that means your bad days can drop down to just about 2 per month.

Part of the reason comes down to what’s happening in your brain. Physical activity increases endorphins, which can lift your mood. It also supports serotonin and dopamine, which are tied to emotional balance and motivation. And, to tie it all together, when you stay mindful during movement, you’re more likely to notice these shifts, helping you connect the physical experience with how you feel mentally.

What Is Movement Therapy for Depression?

So, you get it. But getting yourself moving can sometimes be easier said than done. Thankfully, it doesn’t have to be that way. And, by no means are we suggesting that you should put on your track shoes and immediately start training for the next Big Sur International Marathon. Quite the contrary. 

Sometimes the best approach to movement and mindfulness starts small, with something that you can easily achieve (and celebrate when you are done). We call this movement therapy. The goal is not to push yourself to extremes, but to be intentional with how you move. There is a difference between distracted exercise, like scrolling on your phone during a workout, and mindful movement, where you pay attention to your breath, posture, and how your body feels.

When you begin combining mindfulness with fitness, you may notice improved focus, reduced stress, greater emotional awareness, and a stronger connection between your mind and body. This can look like taking a quiet walk and noticing your surroundings, following a gentle yoga flow, or focusing on your breathing during a short workout.

Why Combining Mindfulness with Fitness Works

It’s one thing to move your body. It’s another to be fully present while you’re doing it. Many people go through workouts on autopilot, thinking about their to-do lists or distractions around them. (Think about the last time you took a walk; were you aware of your surroundings, or were you face down, doom-scrolling on social media or catching up on emails?) When you bring mindful awareness into the experience, the impact can feel very different. You begin to notice your breathing, your pace, and how your body responds in the moment.

This shift in attention can deepen both the physical and mental benefits of movement. When you slow down and tune in, your workout becomes more than just a task to check off your list.

Here are a few ways combining mindfulness with fitness can support your mental wellness:

• Improved focus

• Reduced stress

• Greater emotional awareness

• Stronger mind-body connection

Simple Ways to Practice Mindfulness and Movement Together

At this point, you get it. So, we’ll stop trying to sell you on why you need to move your body. Instead, we want to focus on how you can tie mindfulness to movement, and how it can result in some pretty sizeable benefits, not just to your mental health, but to your physical health, too. 

Regular movement plays a meaningful role in overall health. Studies show that people who stay active tend to live longer and have a lower risk of serious health conditions than those who are less active. The takeaway is simple. Even small, consistent efforts can make a difference over time.

So, how do you actually bring mindfulness into your daily movement? Start here:

• Focus on your breathing during a walk, noticing each inhale and exhale

• Pay attention to how your muscles feel during stretching or light exercise

• Try a short guided yoga or meditation session a few times a week

• Limit distractions by putting your phone away and keeping music optional

• Start small with just 5 to 10 minutes a day and build from there

When to Seek Professional Support

As we said earlier, we all have some poor mental health days. We have days where our motivation is low, where we’re just not feeling chipper or full of energy, and when the best plan of action is to put our feet up on the coffee table to chill. But here’s the thing. If you are experiencing more than the 3.4 days we mentioned earlier, it might be a sign that you could benefit from professional help.

More specifically, here are some indicators that seeking treatment from a licensed professional can positively impact how you feel:

• Symptoms last for two weeks or longer without improvement

• Your mood begins to interfere with work, school, or relationships

• You feel persistently sad, anxious, or overwhelmed

• You notice a loss of interest in activities you usually enjoy

• You experience changes in sleep, appetite, or energy levels

• You have difficulty concentrating or making decisions

• You feel a sense of hopelessness or lack of direction

• You find it hard to manage stress on your own

If any of these feel familiar, reaching out for support can be a helpful next step.

Bringing Mind and Body Back Together

At Comprehensive Psychiatric Services (CPS), our goal is to help individuals and families feel like their best selves. And one highly effective way to do that is to help bring your mind and body back together. Yet, we know that sometimes doing this on your own can feel overwhelming or out of reach.

If you need support, we’re here to help. Contact us today.