September marks the end of holidays and frivolity and a return to regular routine. For some, this is a blessing but for others it can be a tough time to navigate, not helped by the prospect of shorter daylight hours and a return to autumnal frosts and winter chills. For advice on how to sustain our mental as well as our physical health, we spoke with Research Psychologist Dr Emma Palmer-Cooper who claims that movement is of the most powerful – and accessible – tools at our disposal.
Whether it’s stretching between Zoom calls, walking in nature, or dancing in your kitchen, movement can help us feel more grounded and connected. Dr Emma told us, “It is clear that physical activity supports heart, joint and respiratory health, but it’s also an excellent way to improve mental wellbeing. Regular movement helps build resilience, our ability to adapt and cope with life’s challenges. Movement doesn’t need to be high-intensity workouts. Gardening, stretching, dancing in your kitchen, it all counts. What matters is getting your body involved in something different.”
Here are her suggestions to make every day movement both meaningful and mindful.
Find Your Joy
Joy is essential. Research consistently shows that regularly doing things we enjoy enhances and protects our mental wellbeing. Not only does it promote positive emotions like feelings of happiness, but it builds resilience. Choosing movement you actually like is one of the most effective ways to stay motivated and build a happy habit.
Connect to Feel Grounded
Connection is another mental wellbeing must-have. Feeling supported, emotionally and practically, helps us cope with stress more effectively. Doing something active with others combines the benefits of movement and social connection. Whatever you do, spending time with people we enjoy fosters our sense of belonging and reduces loneliness.
Step Into Greenspace
Simply being outside can benefit everyone – and pairing this with movement can enhance our wellbeing further. Our research with university students found that spending time outside had significant benefits for mental wellbeing, and this was still clear when we accounted for other well-known positive influences (social connection, exercise, and mental health status).
However, quality of greenspace matters. Look for places that feel safe, are well maintained, accessible, and offer opportunities to engage in different ways; walking paths, open lawns, or spaces to sit and reflect. Remember, what makes a space appealing is personal: the right spot is the one that feels and looks good to you.
Move Mindfully
Mindfulness is consciously noticing the present moment without judgement. When we fully pay attention to our current environment, we bring our internal focus away from past and future worries. Combining this with movement in the outdoors makes for another wonderfully positive combination to promote our wellbeing.
Research shows that as little as five or six minutes of mindful walking can lead to noticeable improvements. Physically, it can reduce blood pressure and increase walking speed and ability. Psychologically, it supports better mood, reduces stress, distress, and anxiety, whilst increasing people’s state of mindfulness.
To walk mindfully, pay close attention to your surroundings, your breathing, your footsteps, and even the thoughts that come and go. Try not to label these experiences as good or bad; just notice them.
Flow and Focus
If mindful walking doesn’t come easily, try a colour walk: pick out and notice details and colours in your surroundings as you walk. This helps to keep you present and prevent mind-wandering. Alternatively, you could try mindful photography, by taking pictures of things that catch your attention or hold personal meaning. Later, reflect on those images: What does this photo represent? Why is it meaningful to me? These small moments of reflection can help cement positive experiences and deepen their impact.
Focusing on nature, even in our own garden, can help command our attention and bring about a sense of calm. Activities we enjoy and lose ourselves in – where time seems to slip away – are often described as ‘flow states’, and these have also been linked to improved mood and wellbeing.
Movement isn’t just about fitness – it’s a way of coping, connecting, and cultivating wellbeing. Whether it’s a walk with a friend, a solo stroll in the park, or a reflective photo session, what matters most is that it feels good and works for you.
Dr Emma Palmer-Cooper is a Chartered Research Psychologist with over 15 years of experience in the science of mental health, wellbeing, and positive psychology. To find out more about her work, including her research, visit emmapalmercooper.co.uk
