The Joy of Movement

Why now is an apt time for us to move

When I saw Kelly McGonigal’s book The Joy of Movement I knew it would be a key read for me, my philosophy and my business. In the present climate we need movement more than ever as we cope with the unprecedented change the Covid-19 pandemic has forced upon the world. I am so happy that the UK government is emphasising how important physical movement is to our mental health at this time and is allowing us all to partake in one form of exercise outside each day. It’s also so exciting to see the proliferation of virtual exercise classes, programmes and live streams out there.

This feels like a really apt time to explore why exercise is so important not only for our physical health but for our sense of purpose, the way we relate to ourselves and to ensure we stay as healthy as we can in mind right now.

Exercise so much more than physical

McGonigal shares many of my passions for exercise and movement. She writes that movement is a way “to practice self-care, an opportunity to tackle challenges, and a place to make friends”. Like me, exercise has provided McGonigal with sanctuary from many dark moments in her life. It has pulled her out of situations where she has felt despair, isolation and has fostered a sense of hope. It’s the one constant, reassuring thing which is always there to make me feel better. Swimming, running and yoga are my coping mechanisms. If I have had a hard day I know, however sad, tired, anxious, stressed, angry or frustrated I feel, exercise will shift my mood and I will come out feeling in a completely different place.

In the midsts of this pandemic, it’s common to wake up and feel the most anxious thoughts. I know getting out for a run will help me process my emotions and help me to acknowledge and recognise my complex feelings. I always get my most creative ideas when I am swimming. It allows me to think through ideas and come up to solutions to problems. After months of procrastination I came up for the name of my business when I was in the water. I’m so sad at the moment that I can’t get out and swim in the lido or my local pool but I am super grateful for still being able to get out to walk, cycle and run.

People are happier when they move

McGonigal talks about how people around the world who are active are happier and more satisfied with their lives. They have a stronger sense of purpose and experience more gratitude, love and hope. They feel more connected and less likely to feel depressed or anxious. These benefits are not restricted to one type of person either. Anyone can get these positive aspects into their lives through movement!

This seems so important to focus on right now especially. She talks about how there’s evidence to show that people who have never liked exercise can find an activity they love well into their later years. This fits with my philosophy so perfectly and I am so excited that people are starting to realise this! It’s all about finding the right activity and at the right time. Through this we can reap the rewards of what exercise can bring into our lives. It can save us from mental health challenges, feel liberating, build confidence, create an amazing sense of community, make us feel stronger and braver in body and mind and a whole raft of other positive outcomes.

The science

Endocannabinoids

McGonigal delves into the neuroscience behind why physical activity feels so good. She talks about how regular exercise actually changes and rewires your brain to remind you how to recognise joy and hope. It is well known that exercise produces endorphins and adrenaline which make us feel good. An area I didn’t know too much about before reading this book is the brain chemicals endocannabinoids. Neuroscientists call them the “don’t worry, be happy” chemicals. Research shows that exercise, cannabis and social connection all increase the endocannabinoid system in the brain.

The amygdala and the prefrontal cortex, areas of the brain that regulate the stress response system, are rich in receptors for endocannabinoids. When endocannabinoids molecules lock into these receptors they reduce anxiety and induce a state of contentment. Endocannabinoids also increase dopamine in the brain’s reward system which further fuels feelings of optimism.

McGonigal writes “endocannabinoids alleviate pain and boost mood… and many of the effects of cannabis are consistent with descriptions of exercised induced highs, including the sudden disappearance of worries or stress, a reduction in pain, the slowing of time and a heightening of the senses”.

The runner’s high

Interestingly research has shown that running or jogging at an easy pace increases the release of endocannabinoids but walking slowly and working out flat out do not. This suggests that the secret to unlocking the “runner’s high is not the physical action of running itself but its continuous moderate intensity”. Perhaps this explains why some of us get addicted to marathons or other long distance races.

McGonigal talks about sticking with something which raises your heart rate for 20 minutes which will then ensure a high of some sort. Interestingly research has shown that when endocannabinoids are inhibited feelings of anxiety or depression are more likely to increase. The more active we are the more our brains change and the more dense the binding sites in the brain become for endocannabinoids. The brain then starts to crave the feeling of exercise. This is fascinating and explains a lot in terms of why some people, including me, really need the buzz and the feel good factor they get from exercise.

Myokines

McGonigal discusses how proteins called myokines are released by the muscles into the blood stream every time we move a muscle. There are 35 different types of myokines all producing positive effects on the body from helping muscles grow, regulating blood sugar levels, reducing inflammation, and reducing disease.

Fascinatingly, myokines have been shown to demonstrate positive effects on mental health. They can help to protect brain cells and even generate new neurons. They reduce the impact of anxiety, depression and neurological conditions such as Parkinson’s. It’s not surprising that they are dubbed by scientists as the “hope” molecule. The most exciting thing about this is that you don’t need to move that much for myokines to be released into your bloodstream. Walking, running, jogging, swimming, cycling, hiking and high intensity workouts have been shown to release myokines especially good for mental health. The more you move the more myokines!

Social exercising and the benefits of nature

McGonigal talks about how exercising to music and in a group can be so rewarding and help us feel so great. Providing us with the benefits of movement as well as the feeling of connection and empowerment we get from music. I definitely feel this in the power ballad strength workout sessions I have been running in lockdown. See my videos here. McGonigal also covers how exercising in green spaces is so important and how being in nature reduces feelings of anxiety and depression.

Indeed as McGonigal says “Making time for physical activity is not self-indulgent. For many it is an act of self-care, even self-preservation”.

Endurance

In the final chapter of the book McGonigcal talks about how exercise allows us to endure, to challenge ourselves and push our physical bodies in ways which make us feel strong and resilient. She talks about how exercise has saved so many people from depression, suicide, addictions and destructive behaviours.

This is a must read book if you want to learn about the far reaching benefits of movement. I am excited that this marks a change away from seeing exercise as a chore to lose weight, or look a certain way, to an activity which will truly allow you to feel great in yourself for your entire life and really thrive!

As McGonigal says: “Move. Any kind, any amount, and any way that makes you happy”.