Mindfulness & Movement: Accessible Ways to Boost Mental Health

Category: Blog

Mental health struggles affect people from all walks of life. While professional treatment is often necessary, there are also simple, accessible tools that can make a big difference in your mental wellbeing. Two powerful options are movement and mindfulness. Combining physical activity with present moment awareness can help relieve anxiety, depression, stress, and more. We put together these key points to help you get started right away using free or low-cost techniques.

The Benefits of Movement

Moving your body regularly provides numerous mental health benefits:

Releases feel-good endorphins that boost mood
Reduces stress hormones like cortisol
Improves sleep quality
Enhances self-esteem and body image
Provides a sense of accomplishment
Clears and focuses the mind

You don’t need a gym membership or expensive equipment to reap these rewards. Simple activities like walking, hiking, and basic yoga are easy ways to get your body moving. Start with whatever you can manage, even if it’s just 5-10 minutes per day, and build up from there. Going outside in nature enhances the mental health benefits. Its best to make your movement a dedicated activity where you engage your mind and body intentionally, rather than counting your regular daily steps towards this goal. Of course, if counting your daily steps as your movement for the day is all you have time for, that can still be beneficial, especially if you can incorporate good mindfulness practices in tandem.

.Getting the Most Out of Your Walks

Walking is one of the simplest yet most effective forms of exercise for better mental health. To fully reap the stress-relieving rewards, consider the following tips:

Aim for a brisk pace that gets your heart rate into the low- to mid-aerobic zone (60-70% of max heart rate). This provides moderate intensity exercise that burns calories and releases endorphins. Going too easy doesn’t give the same benefits. (The Couch)
Use a fitness tracker or calculate your steps per minute (SPM). 100-120 SPM is ideal for a brisk, stress-reducing walk. Count your number of times one foot touches the ground for 1 minute to check your pace.(Runners World)
Walking hills, trails, or inclines engages more muscles and gives your heart a stronger workout for better stress relief. (Medical News Today)
Time your walks to spend 20-30 minutes in the target heart rate zone. This stimulates sustained endorphins and mental health improvements.
Walk outdoors if possible. Being in nature enhances the calming effects. Pay attention to your senses and surroundings to incorporate mindfulness. Depending on where you live, chances are, hiking trails are going to stimulate more exertion than walking alone. Being amongst the trees and other natural scenery can inherently reduce stress levels, just from being present there. (National Parks) On top of this though, hiking trails tend to be more steep and more challenging to navigate. Tough terrain is more strain on your body and helps raise your heart rate to the optimum zones. Additionally, the need to focus heavily on uneven terrain can become a mindfulness activity in and of itself.
Listen to uplifting music or audiobooks to get in a positive mindset. Avoid news or overly stimulating sounds. Its arguable the best mindfulness effects come from learning to be okay with our own thoughts. Finding ways to be mindful by utilizing your senses is often more impactful. But as you ease into setting movement and mindfulness as habits, these can help ease you into physical fitness while letting the music or story give you something to focus on and keep you motivated to move forward.
Cool down with 5-10 minutes of slower walking and relaxation breathing at the end. This prevents dizziness and extends the mood boost. This is a great time to work on your 4-7-8 breathing technique (Cleveland Clinic). Stretching is also always ideal. The older we get, the easier it is to injure ourselves through physical activity. Even if the activity is relatively short or not significantly exertive, it still is worth stretching as routine stretching helps prevent injuries and also allows your body to be more loose and at ease, which ultimately leads to even more stress relief.

Tweak the variables of intensity, duration, and environment to find the most mentally restorative walking routine for you. With a bit of thought and planning, your strolls can have profoundly relaxing benefits.

The Mind-Calming Benefits of Yoga

Yoga is a top-rated mind-body practice for relieving stress, anxiety, and depression. The benefits come from the combination of physical movement, deep breathing, and mental focus. Luckily, you can experience these perks whether you’re in a formal class or doing yoga at home.

While in-studio classes can be great for guidance, there’s no need to spend a fortune. Many excellent free or low-cost yoga videos are available on YouTube and other websites. All you need is an internet connection and a yoga mat.

If you are looking for community and support while participating in yoga, Progress City organizes a Mindfulness Based Yoga Series that also focuses on Mindfulness Based Stress Reduction. It is led by our very own Kyoko Henson, who is a 300 RYT certified through Yoga Alliance and MBSR through the University of Massachusetts Medical Center. Sessions are only $5 to attend, and are designed to be for all individuals of any ability or skill level. We emphasize that stress relief is the main goal, and not performance, and invite anyone interested to join us.

Sign Up For Yoga Here: https://forms.gle/wYuyic8K1jdkWRH57

Learn More About Us: https://progresscity.net/our-story/

The key to gaining traction here is choosing beginner-friendly yoga focused on relaxation and mindfulness. Try different styles like hatha, yin, or restorative yoga and see what resonates. Even 10-15 minutes per day can work wonders. Over time, you’ll notice improvements including:

Lower stress hormone levels
Relief from muscle tension
Increased body awareness and positivity
Better sleep quality
Enhanced mood and mental clarity
A greater sense of calm and inner peace

With some simple poses and attentive breathing, you can give your worried mind a break and reclaim a sense of tranquility. The benefits are immense, and the investment of your time is small.

Here are some tips for maximizing the stress relief benefits of yoga:

Focus on slower, gentler styles like hatha, yin, or restorative yoga. The slower pacing with longer held poses is deeply calming. Avoid heated or intense flow classes.
Prioritize poses and postures that are restful. Forward folds, child’s pose, downward dog, and savasana (corpse pose) encourage relaxation.
Pay close attention to your breathing. Long, slow inhales and exhales stimulate the parasympathetic nervous system to reduce stress.
Use props like blocks and straps to support the body so poses can be held comfortably. This prevents muscle strain or tension.
Choose classes or videos with an emphasis on mindfulness. The combination of physical yoga with mental focus maximizes anxiety relief.
Make time for final relaxation. End each yoga session by resting in savasana for 5-10 minutes to integrate the benefits.
Practice yoga first thing in the morning to set a peaceful tone for the day. Or use it to wind down in the evening.
Do yoga in a calm, quiet space. Eliminate distractions and play relaxing music if desired.
Be patient and don’t judge yourself as you practice. Simply notice how your body feels without expectations.

The more you make yoga a stress-reducing self-care ritual, the greater the benefits will be for both your physical and mental health.

Adding Mindfulness

Complement your movement with mindfulness practices to fully calm and center your mind. Mindfulness means paying attention to the present moment, including your thoughts, emotions, and bodily sensations. Some easy ways to incorporate mindfulness into exercise include:

Focusing on your breathing while you move
Noticing how your body feels as you stretch and bend
Observing your surroundings using all five senses
Utilize the 5-4-3-2-1 Method (Calm)
Silently repeating a mantra or intention

Regular mindfulness trains your brain to stay focused in the moment rather than dwelling on the past or worrying about the future. This reduces rumination and anxiety. With time and practice, you can achieve a sense of calm presence that persists even when you’re not actively meditating.

Make Movement and Mindfulness a Habit

Choose simple forms of movement and quick mindfulness practices that are realistic to do daily. Consistency is key to maintaining mental equilibrium. Over time, these tools will become automatic habits that provide an anchor amidst life’s challenges.

Here are some tips for autistic and neurodivergent individuals to effectively build habits around movement and mindfulness:

Start small – Add one new habit at a time, like a 5 minute daily walk or 1 minute of deep breathing. Small steps make routines more sustainable long-term.
Link it to an existing habit – Pair your new mindful habit with an established one, like taking deep breaths before your morning coffee. The existing habit becomes a cue for the new one.
Schedule it – Use a calendar, planner, or app reminders to prompt your movement/mindfulness time. Scheduling builds accountability.
Make it appealing – Do activities you genuinely enjoy. Walk somewhere scenic, play uplifting music during yoga, light a calming candle while meditating. Positive associations strengthen habits.
Involve others – Ask friends or family to join your new routine. Social support and accountability boost consistency.
Be flexible – If you miss a day, get back to it the next day without criticism. Perfection isn’t required for benefits.
Track progress – Note mood improvements in a journal or app. Seeing positive results motivates habit continuation.
Reward successes – After a week of consistent practice, treat yourself to something special. Positive reinforcement works.
Adjust as needed – If a habit isn’t sticking, try switching the cue, time, or activity. Customize to fit your needs.

With some trial and error, mindfulness and movement can become automatic routines that provide stability amidst life’s uncertainties. Be patient with yourself, and the mind and body benefits will come. Remember, even the smallest steps can lead to significant improvements in your overall well-being. If you’re ready to take the next step towards a healthier mind and body, sign up for our yoga sessions and stay tuned for more tips and tricks on how to incorporate mindfulness and movement into your daily routines.

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