Can movement improve mental health?

When we set out to create ASICS MOVEMENT FOR MIND, we knew that movement was going to be a key component. We are, after all, a sports brand and our whole philosophy is based on movement being good for the mind.

But could we expect movement to actually improve mental wellbeing? And if so, how much movement would we need to incorporate?

Luckily for us, there had been lots of research conducted in this area that gave us a good starting point.

The bottom line is that movement and exercise have been proven to help improve stress and anxiety. But how we approach exercise is also important. Too much is as bad as not enough. It's about finding the right balance for you.

Research has shown that the chemicals released during exercise can have a positive impact on the brain, with both a short-term benefit and the more gradual development of mental resilience. Exercise releases a protein¹ called BDNF (Brain-Derived Neurotrophic Factor) and endorphins, and these can bring about feelings of happiness and wellbeing. Similar chemicals are released during meditation, massage and acupuncture.

As mental health charity Mind says: “Doing something physical releases cortisol which helps us manage stress. Being physically active also gives your brain something to focus on and can be a positive coping strategy for difficult times.”

There’s plenty of research on the topic, with academics around the world authoring papers to examine the theory. Many of the most relevant studies have been summarised in a policy paper² for the Mental European Network of Sports (MENS), which draws on globally published research to draw positive conclusions about the connection between exercise and mental health³. There is strong, reputable research that backs up the idea that movement and mental wellbeing are linked. And this study emphasises just how impactful exercise can be in addressing stress and mental illness. Likewise, other studies show⁴ that 25 minutes of exercise can have a profound, positive impact on people’s mental wellbeing, helping them to feel better, quickly.

The best advice on how long to exercise for seems similar for any physical exercise – do what you can, and something is better than nothing. However, for longer-term benefits, a routine of regular exercise is best. Incorporating exercise into a weekly routine helps build resilience and decrease stress and anxiety over time, whereas the benefits of a short burst of exercise, while good for you, will wear off pretty quickly.

Relating this to ASICS MOVEMENT FOR MIND, while we were mindful not to present movement as a one size fits all solution, the research certainly indicates that movement could help people feel better.

And so, based on research, we set out to create a short, movement-based programme for all abilities. Something that might become a regular routine that people would look forward to beforehand and feel better for afterwards. In fact, this became the very essence of ASICS MOVEMENT FOR MIND.

Can movement improve mental health?

ASICS Movement for Mind