The 6 Pillars: Move. Mood boosting action

When we find little ways to bring movement into every day, we can start to notice a big difference in how we feel both physically and mentally.

This is because keeping active releases endorphins - one of the brain’s feel-good hormones.

On top of this, regular physical activity is associated with a greater sense of wellbeing and lower rates of depression and anxiety.

In the course of an average week, however, many of us spend a lot of time being sedentary. Our modern lifestyles, including desk jobs, long commutes and time spent in front of screens all play a role in this. That’s why we need to make a conscious effort to get physical.

If you’re worried about how to fit daily movement into an already busy life then here’s the good news: A little can go a long way. Can you commit to 10 minutes of movement a day?

Try to take a moment each day to shake it off and shake it out and see if you can feel the difference in your mood. Here are some fun ways to make it happen.

Move and groove

There are so many benefits that can come from taking up dancing, from improved physical fitness to better coordination, agility, flexibility - even greater self confidence. The best part is that dancing can be fun and freeing and barely feel like exercise at all. Especially if you’re moving to some of your favourite tunes. Try making a playlist of high tempo tracks and have your own personal dance party - even if just for 10 minutes - at the end of the working day.

Go for a stroll

Walking is fantastic for both your mental and physical health. Spending time in nature can bring additional benefits too, for instance one study showed that walking in nature was more likely to lower stress levels and improve mood than walking on a treadmill.

But even if you’re just taking a turn around your own neighbourhood, it’s still a great start. See if you can spot some things you’ve never noticed before or give your neighbours a friendly wave as you go.

Bend and stretch

If slow and steady is your preferred style of exercise then finding a yoga class in your community or online could be a good option. Practising yoga regularly has been linked with many health benefits such as improved flexibility and cardiovascular health as well as stress reduction and increased focus. There are many different types of yoga and some are more physically demanding than others. Hatha and Iyengar are known to be gentler than some of the other forms and are a good place to start for beginners.

Nail those chores

Seldom do we relish mopping the floors or scrubbing the bath but don’t forget that these physical tasks are often a workout in themselves. It might help with motivation to know that a bit of elbow grease around the house can get the blood pumping and those endorphins flowing.

Give it some resistance

Weight bearing exercises are really good for keeping us strong as we age. By doing these exercises in repetitions (reps) you will notice over time that you’re able to increase the number you can do. That can be very satisfying and a great way to track your progress. You don’t need to go to the gym for this or own expensive weights: planking, squats or press-ups all count as weight-bearing exercises.