Mental Health Awareness Week - 13-19 May 2024

"Movement: Moving more for our mental health"

5 minute read: The positive benefits of exercise on our mental health as we get older

This year, World Mental Health Week is all about “movement” – reminding us that doing physical things is good for our mental health. It’s impossible to separate the two! The campaign slogan “Movement: Moving more for our mental health” is something everyone can take on board, especially if we’re feeling less able to exercise in the ways we might have done in the past. In this blog, Imagine Independence explores the benefits of exercise on our mental health as we get older.

Numerous studies show that beyond the immediate effects on someone’s physical strength, movement can help cope with age-related mental health issues and promote a sense of well-being. Many studies have shown a link between improved moods, memories, and the ability to manage anxiety. The Mental Health Foundation who supports Mental Health Week says “One of the most important things you can do to help protect your mental health is regular movement”.

At Imagine Independence, a number of people we support in the community are older, and we’ve known a few of these people for many years; as they get older, taking part in exercise may need a slightly different approach, which is why the word “movement” is so important. It’s not so scary sounding as words like ‘exercise’,’ gym’, ‘work-out’ or ‘physical routine’. It’s the small things that make a difference, like getting up and walking around the room every hour, doing chair exercises or joining a class to do something you enjoy doing – they all involve movement. Confidence to take part in activities, especially after a fall can have a severe effect on mental wellbeing: If you've fallen or are worried about falling, doing exercises to improve your strength, balance and flexibility will help make you stronger and feel more confident on your feet.

Try yoga or tai chi classes – guides are free on YouTube and there will be classes in your community for all ages; both yoga and Tai chi have shown to have powerful mindfulness benefits. If you’re connected to the internet, YouTube has a wealth of exercise videos to watch and help motivate; here’s one for Tai Chi for Beginners Video (YouTube) If you’ve not exercised for a long time, the NHS recommends speaking with your GP first. Adults aged 65 and over should aim to:

Be physically active every day, even if it's just light activity

Do activities that improve strength, balance and flexibility on at least 2 days a week

Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both

Reduce time spent sitting or lying down and break up long periods of not moving with some activity.

Here's some links for ideas on increasing your movement for your mental health:

BBC 5 Live Podcasts: 10 Today: Physical Activity for Older People

Mental Health Foundation – Useful information and publications

https://www.mentalhealth.org.uk/explore-mental-health/publications

Chair/sitting exercises

Age UK: Information for older people and mental health