Repeatedly contracting any muscle through continuous exercise releases antidepressant substances called myokines (dubbed “hope molecules”) into your bloodstream, which cross the blood-brain barrier to act as an antidepressant and enhance brain resilience and recovery.
Shift your mindset to view movement as “using your body to engage with life” rather than a punishment or chore, helping you find activities that connect you to joy and meaning.
Identify specific times in your day when you need a mood and brain chemistry reset (e.g., morning anxiety, transition from work to home) and schedule any dose of movement during those times to “flip that switch.”
If you dislike exercise, move outdoors in any safe natural environment or green space, as spending time outdoors is often the most powerful way to immediately connect to the psychological benefits of movement.
Move with other people to improve social connections, foster a sense of support and community, as the released endorphins and endocannabinoids act as bonding hormones, making it easier to connect and resolve conflict.
Go beyond what you think you’re capable of, such as an endurance event or lifting heavy weights, to provide a spiritual experience that changes the brain in positive ways and helps you sense strength you didn’t know you had.
Create a playlist of music that inspires you to move, as music activates the motor system and emotional memory, making movement more energizing, enjoyable, and empowering for most people.
Incorporate short, five-minute workouts into your daily routine, such as the “five-minute kitchen workout,” as they are easy, require no equipment or changing, and can be highly effective for various types of movement.
If you struggle to move, pick a song you love (or one that reminds you of someone you love) and do any accessible, positive movement for the duration of that song.
Move with whatever parts of your body still move, even if facing health challenges or chronic pain, as any muscle contraction releases beneficial chemicals that support health and brain resilience.
Connect movement to things you already love, such as volunteering at an animal shelter to walk dogs, to make it an activity you enjoy rather than a chore.
Strengthen relationships by joining a loved one in an activity they enjoy, such as a yoga class, as it honors them and fosters connection through shared movement.
When moving with others, empower them by letting them choose the playlist or activity, as this honors them and strengthens the relationship.
While any movement helps, increasing the duration and intensity of your exercise can lead to a greater release of myokines, enhancing brain recovery and providing a stronger “dose” of mental health benefits.
Engage in movement to experience your own strength and courage, which can deepen your compassion, and to foster a sense of belonging that makes social connection and eye contact feel safer.
Choose movement activities that give you a sense of autonomy and allow you to reduce stress, feel better, and connect with others, rather than being forced into specific activities.
Identify movement videos that inspire you and pursue those activities, even if they seem intimidating, as challenging yourself can change how you feel about yourself and your future possibilities.
If you dislike exercise, expand your movement repertoire by exploring the full range of motion for actions you already do, like scrolling on your phone, to discover new ways to move.
Understand that your body benefits from any exertion of strength, whether it’s gardening or gym exercises, as your muscles and brain respond positively to using energy and moving.
Exercise to improve your interactions with other people for the entire next 24 hours, due to changes in brain chemistry and mindset.
Choose forms of movement that leave you feeling energized, optimistic, and like the best version of yourself, rather than needing psychological recovery.
Experiment with fitness trackers as a starting point to motivate movement, but ensure they support your personal goals and values, rather than distracting from your direct experience of movement.
Trust that movement can be a meaningful activity, not just a convenient one, and allow yourself to explore what lights you up.
Engage in gentle movement, such as a 30-minute jog, to feel energized, improve your mood, and feel fired up and ready to tackle the day.