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The “Movement Era”: Physical Activity for Mental Health

By Penelope Friday, Ph.D., Research Fellow, Center for Health Policy and Health Services Research, Henry Ford Health

We are living in what I like to call the “Movement Era.” Everywhere you turn on social media, in the news, or in casual conversations, there’s a constant push to “move more” and “sit less.” Catchy phrases like move it or lose it and feel the burn flood our attention daily. But what does it mean to move, and more importantly, how do we make physical activity meaningful for mental health?

At its simplest, physical activity is any bodily movement produced by skeletal muscles that increases energy expenditure above resting levels1. In other words, it’s just how we move. Yet, while this seems straightforward, putting it into practice can feel anything but simple…trust me, I struggle too.

Much of the public conversation emphasizes the well-established physical health benefits of regular activity: improved cardiovascular health, stronger muscles and bones, better metabolic function, and reduced risk for chronic diseases2. These benefits are real and important, but they tell only part of the story. Physical activity is just as much about mental health.

Previous research demonstrates the neuropsychological underpinnings of movement3, showing that engaging in physical activity can: enhance mood3,4, alleviate depression symptoms5, reduce stress and cortisol levels reactivity6, improve attention and cognitive functioning7, and even fosters self-efficacy (i.e., confidence in one’s ability to exercise) and resilience8,9. In short, movement is not just body work, it’s brain work.

So how do we operationalize physical activity, especially as the colder months approach and daylight will be scarce? Here are practical strategies you can weave into your day:

  • Morning stretch: Schedule 6–8 minutes after you wake up to gently stretch your body and set the tone for the day. 
  • Mid-morning office walk: Take three, four-minute stroll around your office or hallways to break up sedentary time.
  • Buddy system challenge: Pair up with a friend to achieve a shared goal, such as 30 minutes of activity three times a week. Send a selfie to each other to hold each other accountable. 
  • Create a “movement menu”: Identify the activities you genuinely enjoy like walking while listening to a podcast, dancing with your child, or doing a quick bodyweight workout and rotate them throughout the week.
  • Try something new: Dedicate 10 minutes a week to experiment with a new activity. For instance, I recently tried the rowing machine at the gym with a friend. Ten minutes of anything is manageable!
  • Reflect on your experience: Take note of both the physical and mental experience before, during and after activity. This awareness strengthens the mind-body connection, enhancing the benefits of movement for mental health. 

From my perspective as a Kinesiologist and Public Health Professional, there are three key principles to guide your movement journey:

  1. Start small as every bit counts: More movement does equal more benefit, but physical activity doesn’t have to be “all or nothing.” Even bouts as short as five minutes can boost mood and energy10. Break your day into “micro-moments” of activity, like walking a lap around the kitchenette while your lunch heats. Those minutes accumulate over time to help reach the goal of 150 minutes per week of moderate-to-vigorous physical activity2. 
  2. Move in ways you enjoy: Enjoyment is critical for sustaining physical activity. Find what truly moves you like rollerblading with your partner, walking with a friend, taking a free online yoga class, or even building an indoor pillow obstacle course with your child. If you don’t enjoy the physical activity, you won’t keep doing it10.
  3. Consistency over intensity: Regular engagement matters more than perfection. It’s not about the most intense workout or the longest activity session; it’s about making movement a habit and integrating it naturally into your day. Over time, these small, enjoyable bouts compound into meaningful improvements for both physical and mental well-being.

Movement is more than a task; it’s a tool for enhancing our mental health and resilience11. By approaching activity with flexibility and intentionality, we can harness the profound mind-body benefits of the “Movement Era” and build a lifestyle that supports both our physical and emotional well-being. 

References:

  1. Caspersen, C. J., Powell, K. E., & Christenson, G. M. (1985). Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public health reports (Washington, D.C.: 1974), 100(2), 126–131.
  2. https://www.cdc.gov/physical-activity-basics/benefits/index.html
  3. Basso, J. C., & Suzuki, W. A. (2017). The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain plasticity (Amsterdam, Netherlands), 2(2), 127–152. https://doi.org/10.3233/BPL-160040
  4. Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus, 15(1), e33475. https://doi.org/10.7759/cureus.33475
  5. Hossain, M. N., Lee, J., Choi, H., Kwak, Y. S., & Kim, J. (2024). The impact of exercise on depression: how moving makes your brain and body feel better. Physical activity and nutrition, 28(2), 43–51. https://doi.org/10.20463/pan.2024.0015
  6. Meyer, J. D., Ellingson, L. D., Koltyn, K. F., Stegner, A. J., Kim, J. S., and Cook, D. B. (2016). Psychobiological responses to preferred and prescribed intensity exercise in major depressive disorder. Med. Sci. Sports Exerc. 48, 2207–2215. doi: 10.1249/MSS.0000000000001022
  7. De Nys, L., Anderson, K., Ofosu, E. F., Ryde, G. C., Connelly, J., & Whittaker, A. C. (2022). The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis. Psychoneuroendocrinology, 143, 105843. https://doi.org/10.1016/j.psyneuen.2022.105843
  8. Ratey, J. & Loehr, J. (2011). The positive impact of physical activity on cognition during adulthood: a review of underlying mechanisms, evidence and recommendations. Reviews in the Neurosciences, 22(2), 171-185. https://doi-org.proxy.lib.umich.edu/10.1515/rns.2011.017
  9. Arida, R. M., & Teixeira-Machado, L. (2021). The Contribution of Physical Exercise to Brain Resilience. Frontiers in behavioral neuroscience, 14, 626769. https://doi.org/10.3389/fnbeh.2020.626769
  10. White, R.L., Vella, S., Biddle, S. et al. Physical activity and mental health: a systematic review and best-evidence synthesis of mediation and moderation studies. Int J Behav Nutr Phys Act 21, 134 (2024). https://doi.org/10.1186/s12966-024-01676-6
  11. Lewis, B. A., Williams, D. M., Frayeh, A., & Marcus, B. H. (2015). Self-efficacy versus perceived enjoyment as predictors of physical activity behaviour. Psychology & Health, 31(4), 456–469. https://doi.or
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