16 May 2024
What comes to mind when you think of ‘movement’: perhaps the mind drifts back to reluctant school PE lessons, shivering in the British weather, or maybe sports are a much-valued outlet for expression and a sense of community?
The Mental Health Foundation is encouraging the country to explore how ‘movement’ can be incorporated into daily routines, emphasising the importance physical activity for mental health.
This Mental Health Awareness Week (13–19 May), is themed Movement: moving more for our mental health, with the charity is seeking to “help people to find moments for movement in their daily routines.”
A new report, released by the Mental Health Foundation to mark the awareness week, found that 82% of UK adults acknowledge the importance of movement for mental health and overall wellbeing, however, more than one third of UK adults (36%) do not meet the recommendations set out by the World Health Organization.
Investigating some of the barriers to moving more, the report indicated that poor weather was the most common hurdle for 31% of respondents, while more than a third (37%) of respondents found it challenging to allocate time for physical activity.
The report found that 28% of respondents reported feeling too tired or fatigued, and one in seven people said a long-term condition or disability prevented them from moving more.
Assessing the factors that would support people to become more active, the charity found respondents wanted to find activities they enjoyed (31%) and that are low cost and local (29%).
More than one third of UK adults view physical activity as a chore, the report shared, adding: “But, when you genuinely enjoy an activity, and particularly when you participate with other people, you’re more likely to engage in it consistently, leading to long-term benefits.”
Concluding the report, the Mental Health Foundation recognised that “it is much easier to be physically active when we feel secure in our home, have adequate income to cover essential living costs, are not living with a long-term health condition, and are not subject to racism or discrimination,” highlighting that these root causes must be addressed to achieve positive mental health for all.
As part of the campaign, the charity is highlighting the wellbeing benefits of movement, including releasing ‘feel good’ hormones that reduce feelings of stress and tension and help to provide a mood boost, as well as gaining opportunities to meet new people and strengthen relationships.
Movement can look different for every individual for a variety of reasons. For some it could be stepping outside for some fresh air at lunchtime, others might enjoy a long solitary run or a fast-paced team sport, while for others it might be playing with the family in the garden, desk yoga, or a dance-like-no-one-is-watching revision break.
In a career that can keep practitioners inside for much of the day, OT asked contributors passionate about keeping active to share what movement looks like for them and how they incorporate it into their time.
Hayley Brunsden, owner of CBTR Opticians
What does movement look like to you?
I really varies for me: one day I can be weightlifting in the gym at six in the morning, and other days it is simply a morning dog walk. Sometimes we think about movement as a bit of a chore, but I am so privileged to be able to move my body so freely and it is something that I’ll never take for granted. Instead of using phrases like ‘I have to go to the gym,’ I will say: ‘I get to go to the gym.’
When I designed my consulting room, I deliberately put the light switch on the other side of the room to make sure that I had to get up and down throughout the consultation. In what can otherwise become quite a sedentary job, we’re quite good at sitting in a dark room all day and not moving.
I also go to a dance class once a week, which I am absolutely loving. I danced all the way through my childhood and into my teenage years and I started again about a month ago. Finding something you love doing is so important. When we talk about ‘exercise’ I think most people think of running – and I hate that. But because I love the movement I do, when my alarm goes off, I’m ready for the day and excited about what I’m doing. Movement will look different for everybody.
How is this incorporated into your time?
I’m really lucky because I get to set my own practice hours. I open at 9:30, which allows me to go to the gym in the morning. I know that’s not an option for everybody. Getting out in nature is really important to me; even if it is a dog walk to the coffee shop in the morning, or walking around the block on my lunch break. As optometrists we sit in a windowless room all day, so getting out during daylight hours is really important. It can be quite hard, especially if the clinic is rammed and you don’t get a lunch break, but I do think even if you can take a 15-minute walk it makes a world of difference.
I’ve always prioritised my mental and physical health and I believe those go hand-in-hand
What does movement mean to you from a wellbeing perspective?
I’ve always prioritised my mental and physical health and I believe those go hand-in-hand. The endorphins and serotonin released from exercise get me feeling really good, which is why I like to exercise in the morning, because it sets me up for the day. I think we can reframe the way we think and talk about exercise: I am so lucky that I get to move my body. I think it puts a positive spin on movement, rather than it being a chore. My generation was brought up with the messages that being thin was best and you had to exercise to lose weight. Actually, I exercise for my mental health, not because I want to look a certain way, and that is really empowering.
Faye McDearmid, optometrist at Campbell & McDearmid Optometrists
What does movement look like to you?
I love being outside in nature and the fresh air – in any weather. There is no such thing as bad weather, just the wrong clothing. So, it is a strange career, being cooped-up in a 3x2m room with no natural light or windows. I walk, run, ride, and recently took up reformer Pilates. In 2023, I learned to road cycle in 90 days and completed a 106km road race around Loch Ness, raising more than £1000 for Macmillan. I missed the 2024 race thanks to getting a puppy, but an email informed me last week that my husband has entered us for next year. I’m competitive, so I need to beat my original time.
Exercise is my way to relax and look after my mind and body. Escapism from the stressors of day-to-day life
How is this incorporated into your time?
Fitting in all the above, plus running my own practice and working with Acuvue, means time management is my biggest challenge. However, it is essential to me to fit work in around my sports. This often means a pre-6am alarm and I’m usually in bed well before 10pm. I’m often juggling a million things at once: never have a lift from me or you could end up with hay, straw, or any type of animal hair on you from my car. I also have a car wardrobe with an outfit for any possible occasion, as I dash from the stables, to work, a horse show, a conference, and back again.
What does movement mean for you from a wellbeing perspective?
Exercise is my way to relax and look after my mind and body. Escapism from the stressors of day-to-day life. I can let everything go while I’m moving my focus from the consulting room to the outdoors. I find it is easier to rationalise your thoughts out in the air, and my horses are the best listeners – they never judge or answer back. Animals are very emotive, and I have to be in the right state of mind when we compete – my performance has been impacted on occasions when I’ve let work stresses into my head. The rhythm and routine of steps, pedals, or the gait of the horse allows me to lose myself, regulate, and get the endorphins flowing.
Occasionally, a very busy week or working away keeps me inside, and I can feel the difference in my mental state and stress levels. Even taking a walk around the block at lunch time will lift my mood. Screen time also has a negative impact on my wellbeing. I gave up Twitter when it became X as I was finding myself spiralling into an unhappy mindset and endless scrolling.
Peter Greedy, optometrist, leadership consultant and coach
What does movement look like to you?
As I turn 60 this September and am experiencing some pains in and around my joints, movement for me must be a little more sedate and less impactful on the ankles, knees, and hips. I am a big walker – most days I do 5km of walking at pace. I have a basic gym in my garage with a rowing machine and exercise bike, both of which are good forms of low/no impact aerobic exercise. I also have space for some core work which is important to me.
On my clinic days I usually do a walk at pace in my lunch break, otherwise I’ll walk around my village, or if I have a little more time I head to a local hill, as the views are much better
How is this incorporated into your time?
Being an accredited life coach, I preach what I practise. A few years ago I decided that to form a daily habit, per the advice of James Clear in his book Atomic Habits, I needed this to be part of my identity. So, I am now ‘someone who exercises every day.’ After about three months of adopting this identity, I realised that the habit was formed. Now I get a bit jittery if I do not do some form of exercise daily. On my clinic days I usually do a walk at pace in my lunch break, otherwise I’ll walk around my village, or if I have a little more time I head to a local hill, as the views are much better.
What does movement mean for you from a wellbeing perspective?
Movement is an essential part of my wellbeing, along with five other important elements: eating healthily, sleeping well, ongoing learning and development, taking time to reflect or meditate, and contributing to others. Each one of these definitely helps to fill up my wellbeing cup.
Catherine Freeman, locum optometrist
What does movement look like to you?
One reason that I love my sport is that it’s quite different to what I do day-to-day. I mainly like water-based sports, particularly kitesurfing, which I’ve been doing since 2009. I live in Reading, which is not necessarily the best place for kitesurfing as I have to trek to the coast to do it. But nearby I’m able to go wakeboarding and open water swimming. Movement for me is finding different ways to enjoy being outside.
Read more about Catherine’s water sports adventures in OT’s Secret Life interview.
How is this incorporated into your time?
Kitesurfing is wind-dependent, which of course changes with the British weather, so it is incorporated into all of my holidays – all-day every-day. In England in the summer, if the weather is good and we get the wind, we could be kitesurfing every week, or twice a week, but then it could be once a month if we don’t get the weather. That’s why I have to do other sports to keep my fitness up. In summer, wakeboarding is my weekly activity because I know I can get out on the board. With kitesurfing being wind-dependent, you appreciate it so much more because when the stars align – the weather is right, the tide is right, the wind is great – it’s just the perfect moment in sport.
Kitesurfing is a very mindful activity. There are so many elements to think about that, when you are out on the water, you don’t have time to think about work or anything else
What does movement mean for you?
Kitesurfing is a very mindful activity. There are so many elements to think about that, when you are out on the water, you don’t have time to think about work or anything else. You have to focus. It’s not always a thrill; sometimes you can just be relaxing on the water. It’s quite diverse and I think that’s what attracted me to it; it’s not like any other sport I do. I like the fact that it’s out in nature. It’s an amazing feeling to be on the water – jumping, flying across the water – you can’t beat that.
When it comes to sport in general, I enjoy the social aspect and camaraderie. Even at spin class I’ll sit next to people and have a chat. I think it’s good to go out and meet different people. I’ve made friends all over the world through kitesurfing. I’ve found people on the beaches are so supportive, especially for women in sport. People will always offer to help me if I need any assistance.
Sport can take you around the world. Because this country has such ad hoc weather, you end up looking around the world for kitesurfing. I go to Brazil every year and have started to learn Brazilian Portuguese – because I go so much, I want to be able to speak the language. You can have a big adventure with sport.
Zabir Ali, founder and managing director of Wessex Optical
What does movement look like to you?
Movement is so important to incorporate into our daily lifestyles, especially in our roles, where often we're sitting down with patients all day or standing on the shop floor. The easiest form of movement and one of my favourites is walking. Walking is great at helping to reduce stress, lower blood pressure, improve sleep and, of course, reduce body weight/body fat. I'm also a big fan of going to the gym where I will mix up my workouts with a combination of cardio, strength and functional training. I feel this is important as it helps to combat some of the imbalances we develop when we're testing patients in awkward positions and sitting in chairs most of the day.
How is this incorporated into your time?
I will try to build some form of exercise into most days. I'm lucky enough to live and work in lovely towns where you are often a few minutes away from the beach or the forest. Depending on how my day is going, I'll take a walk during my lunch to help me reset for the afternoon, or after work I'll drive somewhere I can park up and walk for half an hour to an hour.
Of course, a lot of the time this is weather-dependent, and I have been known to be a fair-weather walker. In that case I will try to get to the gym before or after work and either do a workout or join a class. Classes are a great way of getting into moving and fitness as often they are instructor-led and on for a certain time, which will mean that you can build it in to your daily/weekly plan. My favourite classes are spin, body pump and yoga/Pilates, which I'll try to join a couple of times a month.
Movement is so important to incorporate into our daily lifestyles, especially in our roles where often we're sitting down with patients all day or standing on the shop floor
What does movement mean for you?
I believe that movement and wellbeing are interlinked and dependent on each other – when you move more your sense of wellbeing will improve, and when you feel good you want to move more. Walking and exercise are known to release 'feel good' hormones such as endorphins while reducing stress-related hormones like cortisol. It's my way of balancing the challenges and stresses of the day, especially when you're outdoors or amongst nature. Often, I am mentally tired but not physically tired and exercise will help to synchronise my body, which in turn increases my sense of wellbeing.
Joining a class is often a good way of building movement into your lifestyle but also a great way of making friends and feeling part of a community. I find having a supportive, great network of friends is also important for your wellbeing. This year I'm excited to launch my first franchise fitness offering in Fareham, Hampshire, for Snap Fitness 247. I have worked with the brand to ensure that we create an inclusive and welcoming environment for our members and teams, so that we can help them achieve their fitness goals in a holistic manner whilst feeling part of a community. I'm looking forward to seeing how we help improve people's lives by building movement into their lifestyles whilst having a lot of fun on the way.
Chris Steele, consultant optometrist and head of optometry services at Sunderland Eye Infirmary
What does movement look like to you?
In the past I have done several Ironman (long distance) triathlons, which take a lot of time each week to train for the 2.4 mile open water swim, 112 mile bike and 26 mile marathon distance run. More recently, I have concentrated on fell running and ultra-marathons in the mountains. Now that my dog, Fergus, is old enough, I love to take him along on some hill runs too – he's great company.
How is this incorporated into your time?
Training for an Ironman triathlon would involve training in two out of the three disciplines most days with rest days built into a training programme. This might be an early morning swim or run before work, then a bike ride or run in the evenings. Ironman training would require around a minimum of 12-15 hours per week. Training during the week doesn’t need to take up too much time, as the longer distance runs and bike training are done mainly at weekends. A training schedule has to be workable around managing work, family and other life commitments. The amount of training also varies depending on which phase you are in, such as: Base, Build, Tapering and Competition. Setting aside some weekly training time for core strength and conditioning (gym work with weights) is a really important aspect often overlooked.
Running through the hills, in preferably half decent weather, is so exhilarating, making you feel truly alive
What does movement mean to you from a wellbeing perspective?
A healthy body leads to a healthy mind. Running through the hills, in preferably half decent weather, is so exhilarating, making you feel truly alive. Throw in a map and compass to help navigate through the wilderness, is great for focussing the mind and being able to forget about all your worries for a while. I find running a great stress reliever, giving time to think about things and get things into perspective. Regular exercise definitely makes you feel more energetic and resilient.
What does movement look like for you? Join the conversation by adding a comment below or tagging us on Facebook, X, or Instagram. The Mental Health Awareness Week campaign can be followed at #MomentsForMovement.
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