Good morning. We're thrilled to welcome you to the inaugural edition of Movement Rx – your go-to source for unlocking mental wellness through movement. In this journey together, we'll explore how various forms of physical activity can positively impact your mental health, boost your mood, and enhance your overall quality of life.

At Movement Rx, an Amenity Yoga newsletter, we recognize the profound connection between movement and mental wellness. Countless studies have highlighted how physical activity can alleviate stress, boost mood, and foster resilience against mental health challenges. However, despite this wealth of evidence, there's often a gap between what we know and how we apply it in our lives.

Our mission is to bridge this gap by providing you with accessible, practical insights that empower you to make movement an integral part of your mental wellness journey. We'll explore various forms of physical activity, from yoga and walking to dance and more, offering you the tools you need to turn medical knowledge into daily habits.

Join us as we embark on a mission to align medical understanding with personal practice, to bridge the gap between what we know and how we live. Let's harness the potential of movement to nurture a healthier mind and a more vibrant life.

Thank you for choosing Movement Rx. Let's move forward, one step at a time 🌟

Warmly,

The Movement Rx Team

RESEARCH DIGEST

The science-practice gap: Aerobic activity for your mental health

Unlocking the Scientific Marvels of Aerobic Activities

Aerobic activity, scientifically known as "aerobic exercise" or "cardiovascular exercise," is a type of physical activity that stimulates and enhances your body's aerobic energy system. It involves rhythmic, continuous movements that engage large muscle groups, increase your heart rate, and require a steady supply of oxygen. This dynamic process not only fuels your muscles but also has shown significant abilities to improve your mental health. So, let's dive into the captivating world of aerobic activity and uncover the transformative impact of aerobic activities on our mental health. 🏃‍♀️🌞🧠

Aerobic Exercise and Mental Health: The Lowdown from Research

Picture this: You’re out there breaking a sweat, doing your thing with aerobic exercises, and guess what? You're not just shedding calories – you're also giving your mental health a beautiful boost. Studies consistently affirm that engaging in regular aerobic activities can help kick anxiety, depression, and stress to the curb. In fact, a recent study published in the British Journal of Medicine, revealed that aerobic exercise can be as effective as standard medications or psychotherapy in treating clinical depression. Yep, you read that right – moving your body can be a mood-lifter that's on par with some medications!

But Wait, There's a Curveball: Sedentary Lifestyles

Okay, here's the plot twist: while we’re out here learning about how aerobic exercises can get us in a positive mental groove, our modern lifestyles have been doing a cha-cha towards the sedentary side. Think about it – all the technology and modern conveniences have nudged us into a "sitting marathon" zone. A study in the Journal of American Medical Association put it straight – the average American adult spends over 6 hours a day seated. Yikes, right? And all that sitting isn't just a body bummer; it's casting shadows on our mental mojo too.

Brain Science Behind the Feel-Good Feels

Now, let's talk chemistry – brain chemistry, that is. Aerobic exercise triggers the secretion of endorphins, often referred to as the body's natural pain relievers and mood enhancers. This natural euphoria contributes to a sense of elation and alleviates stress and anxiety. Plus, aerobic exercise increases the production of serotonin and dopamine - two key players in mood regulation. Serotonin’s chief role is to exert influence over mood stability, self-esteem elevation, and the regulation of sleep patterns. Dopamine, on the other hand, contributes to feelings of pleasure and motivation - encouraging us to engage in activities associated with pleasure.

Putting Science into Action: Let's Get Moving!

Knowing all this goodness is one thing, but making it part of our daily routine? That's where we can stumble. We get it – life can be a whirlwind of busyness. So, let's break it down:

1. Find Exercises You Enjoy: Dedicate the time to learn about what activities you like most. We’ve got you covered with some tips to get started below.

2. Start Small, Dream Big: Set doable goals that fit your style. Even a short burst of aerobic action can sprinkle happy vibes.

3. Make It a Party: From a dance party in your living room to a brisk walk with friends – share the buzz! The social factor amps up motivation and accountability.

4. Feel the Moment: Mindfulness during your workouts is like adding extra magic. Tune in to the present, and let those endorphins do their thing.

5. Avoid Classic Pitfalls: Catch yourself when those “I’ll start tomorrow” thoughts pop up. Tell yourself that a walk around the block can work today. The more you can identify potential hurdles, the more likely you are to beat the blues!

The Wrap-Up: Let's Bridge the Gap Together

Bridging the gap between what we know and what we do is a group effort. Armed with the knowledge that aerobic exercises are mood boosters, it's time to put those sneakers on and commit the time to our mental health. Let's come together, break that science-practice barrier, and ride the wave of euphoric movement 🏃‍♀️🏃‍♂️

FEATURED MOVEMENT

How to find aerobic activities you enjoy

Exploring aerobic activities offers a world of options to enhance your well-being, and each comes with its own set of considerations. Your goal for the next few weeks is to identify which of the following activities has the greatest impact on your mood. In our first few editions, we’re planning to help you find the right aerobic activity for you! Today, we’ll dive deep into three accessible aerobic activities: Biking, walking, and power yoga.

🚴 Biking is a wonderful fusion of cardiovascular exercise and outdoor exploration. Whether you're pedaling on a stationary bike or embracing the open road, cycling provides a low-impact option to boost your fitness levels. If you enjoy the thrill of exploration, the wind in your hair, and the freedom of movement, biking could be your ideal companion on the path to better health. To get started, assess whether you prefer the scenic trails outdoors or the convenience of indoor cycling at a gym. Begin with shorter rides at a comfortable pace, gradually increasing your distance and intensity as you build your biking confidence.

🚶‍♀️ Walking, a humble yet powerful aerobic exercise, enhances cardiovascular well-being while providing a serene way to connect with your surroundings. If you're seeking a gentle introduction to movement or a tranquil moment of mindfulness, walking is your ally. To embark on this journey, choose comfortable walking shoes and start with a leisurely pace. You can gradually increase your daily steps using a fitness tracker, inviting a friend to join you, or immersing yourself in podcasts or music to make each walk enjoyable.

💪 Power Yoga, also known as vinyasa yoga, is an invigorating sequence of poses that sync together to create a dynamic and cardiovascular experience. Power Yoga not only challenges your physical stamina but also cultivates a strong mind-body connection. If you appreciate the balance between strength and serenity, Power Yoga might be your calling. To begin, explore beginner-friendly classes or online tutorials. Modify poses as needed to match your fitness level, focus on controlled breathing throughout the practice, and gradually build your strength and endurance over time.

MIND-BODY CONNECTION

How to avoid classic pitfalls and take your first step

This week, we're taking the first steps together. We invite you to embark on a journey of self-discovery as we explore the impact of movement on your mood. No need for complicated tracking – simply start by becoming aware of how different types and durations of movement affect your emotional state. Keep a journal, jot down notes, or even create a mood scale. The goal isn't to log numbers, but to tune into the shifts that movement can bring.

Accountability: We are only human and self-motivation can only get you so far. Studies have shown it is important to build in ways to hold yourself accountable through peers or other commitments. If you struggle with motivation, try signing up for a group class to hold yourself accountable. Signing up for group workouts through platforms like ClassPass or Meetup may help to keep you on track.

Managing Negative Self-Talk: Having trouble getting started? Many people struggle with negative self-talk that prevents them for getting out the door. Try to identify these thoughts and reconstruct them if you can. This week, try to identify your negative thoughts. If you can, begin reframing these thoughts. We’ve gone ahead and helped you with a few coming ones.

• Negative Thought: "I'm too tired to exercise."

  ➡️ Positive Reframe: "Movement energizes me. I'll start with a 2-minute gentle session and see how I feel."

• Negative Thought: "I'm not good at this."

  ➡️ Positive Reframe: "I don’t have to be good at this to make progress. Every effort is a step forward. I'm improving with each attempt."

• Negative Thought: "I've tried before and failed.”

  ➡️ Positive Reframe: "Past attempts were steps toward my goal. This time, I'll persevere."

Embrace Progress Not Perfection: As you begin your movement journey, keep in mind that progress outweighs perfection. Avoid setting rigid goals and instead, focus on taking small, achievable steps. For instance, commit to a daily five-minute walk around your neighborhood or a quick stretching routine in the morning. These simple actions may seem small, but they lay the foundation for consistent improvement in your mental and physical well-being. By embracing small, regular movements, you're on the path to lasting positive change!

COMMUNITY CORNER

We want to hear from you!

We want to hear from YOU! Share your burning questions, brilliant suggestions, or heartwarming stories about how movement has brightened your mental health journey. Together, let's build a supportive community that thrives on the power of movement and connection. Drop us a line using the form below and let your voice be part of the movement!

RECOMMENDED RESOURCES

📚 Books:

• "The Joy of Movement" by Kelly McGonigal

• "Spark: The Revolutionary New Science of Exercise and the Brain" by John J. Ratey

• "The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma" by Bessel van der Kolk

🎙️ Podcasts:

• "The Mental Health and Wellness Show" with Dr. Tomi Mitchell

• "Feel Better, Live More" with Dr. Rangan Chatterjee

• "Exercise Is Health" with Julie and Charlie Cates

🌐 Websites and Online Communities:

• American Psychological Association's section on exercise and mental health

• Mayo Clinic's article on "Exercise and stress: Get moving to manage stress"

📱 Apps for Guided Movement:

• Yoga for Beginners

• 7 Minute Workout

• Mindful Walking Meditation