How Movement Boosts Mood and Mental wellbeing

Written by Osteopath Gemma Ahrens 

The connection between our physical health and emotional wellbeing is deeper than most people realise. While we often think of the mind and body as separate, science - and osteopathic philosophy - tells us they are closely intertwined. The way we move, breathe, sleep, and nourish ourselves has a profound impact on our nervous system, hormonal balance, and even how we experience happiness. In this three-part series, we’ll explore how adopting simple, sustainable health and wellness practices can support not just your physical body, but also your mood, energy, and outlook on life.

Today, we’re diving into one of the most powerful tools for mental wellbeing: movement.

Have you ever noticed how a short walk or stretch can make you feel mentally clearer or more emotionally balanced? There’s a growing body of research showing that regular movement doesn’t just support physical health - it plays a significant role in how we feel emotionally too.

As Osteopaths, we often remind patients that movement is medicine. Beyond easing aches and pains, staying physically active can positively impact your nervous system, hormone balance, and overall mental wellbeing.

The Science Behind Movement and Mood

Physical activity stimulates the release of endorphins - our body's natural mood elevators - and promotes the production of serotonin and dopamine, two key neurotransmitters involved in mood regulation.

A large study published in The Lancet Psychiatry in 2018, which analysed data from over 1.2 million people, found that individuals who engaged in regular physical activity had 43.2% fewer days of poor mental health each month compared to those who were inactive (Chekroud et al., 2018).

“Exercise appears to be a powerful and accessible tool to support mental health across populations,” said Dr. Adam Chekroud, lead researcher on the study.

Other research has found similar results. A study from Duke University (Blumenthal et al., 1999) compared exercise with antidepressant medication and found that after 16 weeks, exercise was equally effective in reducing symptoms of major depression.

How It All Connects: Stress, the Nervous System & Your Body

Physical activity also influences the autonomic nervous system, particularly the balance between the sympathetic ("fight or flight") and parasympathetic ("rest and digest") branches. Regular movement encourages the activation of the parasympathetic system, which helps reduce stress levels, calm the body, and support emotional regulation.

Many patients who present to our clinic with tension in the upper back, neck, shoulders and jaw also report experiencing stress, fatigue, or low mood. Supporting freedom of movement through manual therapy and guided exercises can help restore not just musculoskeletal balance, but also provide a more easeful connection between body and mind.

Small Shifts, Big Impacts

You don’t have to be running marathons to feel the benefits (although you are a legend if you are). The same Lancet Psychiatry study found that even 45 minutes of movement, three to five times per week, had a significant positive impact on mental health. That might mean a brisk walk, gardening, yoga, hiking, dancing, or any other activity that feels good to your body.

It is important to find a form of movement you genuinely enjoy - bonus points if it doubles as a hobby. When movement is fun and fulfilling, it becomes something you look forward to rather than a chore. Also consider inviting a friend to join you- not only does it make the experience more enjoyable, but shared activity can boost social connection, which is another powerful factor in mental wellbeing. Plus, you can help keep each other accountable on the days when motivation is harder to find.

Moving Through the Winter Slump

We know it can be harder to stay motivated when the mornings are cold and dark, and staying in bed seems much more appealing. But it’s during winter that movement becomes even more important. Reduced sunlight can lead to lower vitamin D levels and disrupt our circadian rhythms, contributing to Seasonal Affective Disorder (SAD)—a type of depression that tends to peak in the colder months.

A review published in Depression Research and Treatment found that up to 10% of people experience seasonal depression symptoms, especially in winter, with exercise being a key non-pharmacological strategy to manage symptoms and improve mood (Melrose, 2015).

Even a short walk during daylight hours, stretching indoors, or a group fitness class can provide the movement, light exposure, and social interaction needed to help regulate your mood through the colder months.

The Role of Osteopathy

Osteopathy works to determine the root cause for pain and stiffness, and aims to improve mobility and decrease pain through hands-on manual therapy and tailored stretching and exercise programmes. By improving mobility and supporting the body's self-regulating systems, osteopathic treatment may help you stay active and engage more effectively with the wellness practices that support your mood and mental health.

If you’re experiencing physical tension or discomfort that’s affecting your ability to stay active, consider booking yourself an appointment. Osteopathic treatment is always tailored to your unique needs and goals.

As Osteopaths, we don’t just focus on pain relief - we’re supporting patients to move more freely, so they can feel better in all aspects of life.

What You Can Do This Week

• Take a 10-15 minute walk each day and check in with how your mood feels before and after.

• Try some gentle stretching in the morning to get your body moving.

• See if you can find a local fitness or dance class your area, and bring a friend to join.

• If you’re struggling with tension or stiffness, consider booking an Osteopathic consultation.

If you would like to book an appointment with Gemma, click below. Alternatively, give us a call on 0425 876 929 to discuss your needs.

Book an Appointment

Coming Next: The Wellness-Happiness Loop - How Sleep, Nutrition, and Stress Shape Your Mental Wellbeing

References

• Chekroud, S. R., Gueorguieva, R., Zheutlin, A. B., et al. (2018). Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study. The Lancet Psychiatry, 5(9), 739–746. https://doi.org/10.1016/S2215-0366(18)30227-X

• Blumenthal, J. A., Babyak, M. A., Moore, K. A., et al. (1999). Effects of exercise training on older patients with major depression. Archives of Internal Medicine, 159(19), 2349–2356. https://doi.org/10.1001/archinte.159.19.2349

• Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48–56. https://doi.org/10.1016/j.maturitas.2017.09.003

• Melrose, S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression Research and Treatment. https://doi.org/10.1155/2015/178564