How to Get Moving on Days You Feel Your Worst Mentally
When you're struggling mentally, the idea of working out can feel impossible. But movement, no matter how small, can be one of the most effective ways to support your mental health. Here’s how to take that first step, even on your toughest days.
1. Start Small
If a full workout feels overwhelming, aim for just five minutes. Studies show that even 10 minutes of light exercise can improve mood and reduce symptoms of depression (Harvard Medical School). A short walk around your block or a quick stretch can make a huge difference.
2. Focus on What Feels Good
Forget intensity or structure. Choose something enjoyable, whether it's dancing to your favorite playlist, gentle yoga, or simply stretching. Movement doesn't have to be rigorous to be effective.
3. Remove Barriers
Set yourself up for success by making movement accessible. Lay out your workout clothes the night before, pick a quick YouTube workout, or leave your sneakers by the door. The less resistance, the easier it is to start.
4. Commit to the First Step
Instead of thinking about the whole workout, commit to the first step. This can be putting on your shoes or stepping outside. You will create momentum, and you may find yourself naturally doing more once you begin.
5. Remember the Why
Remind yourself of the mental benefits of movement: reduced stress, boosted mood, and better focus. According to the American Psychological Association, exercise releases endorphins that help regulate emotions and combat anxiety.
Takeaway
On tough mental health days, the goal isn’t to achieve perfection. It's just trying to take one small step forward. Movement, no matter how gentle, can be the reset you need to feel just a little better.
Stay safe, stay healthy!
Martin Foley - Founder, Architecting Wellness
