Movement & Vitality

Movement can support both our physical and mental health. People often explore it when they are feeling low, stressed, restless, burnt out or stuck in their heads.

It may help with:

• Dopamine, Mood and symptoms of depression
• Stress and anxiety
• Energy and sleep
• Concentration and attention
• Physical strength, mobility and health
• Feeling more connected to your body
• Creating routine and connection with others

Movement can be a powerful tool for children and adults with ADHD. It can provide an outlet for energy and support attention, focus and emotional wellbeing. Research in children and adolescents has found that regular exercise can support executive function, the skills behind focus, self-control and flexible thinking. The clearest benefits came from moderate activity done consistently rather than in one-off bursts. [1]

Combining movement with time outdoors can offer even more opportunities to reset. In one small study, children with ADHD concentrated better after a 20-minute walk in a park than after walks through other urban settings. [2] The research into nature and ADHD is still developing, but for many families, getting outside and moving is a valuable part of The Toolkit.

This could be walking, swimming, riding a bike, playing in a park or finding a sport a child loves. The activity does not have to look a certain way. What matters is finding something they enjoy and want to come back to.

Movement is not a cure for everything but it's an essential part of The Toolkit and a part of a broader approach that includes the support and treatment you need.

Movement affects the mind and body in several ways at once. It can support sleep, influence chemicals involved in mood and stress, and contribute to physical and brain health over time. Researchers are still working to understand exactly how these effects fit together.

But there is also the experience around the movement.

A walk can take you out of the room where you have been sitting with your thoughts. Dancing can give you a moment of release and is great for trauma release. A swim can help you feel refreshed and make you breath differently. A class can connect you with other people. Getting outside can bring daylight, fresh air and a change of scenery.

For some people, gentle movement can also be a way to reconnect with their body when they have been feeling disconnected, overwhelmed or frozen. That experience is personal. There is no need to force a particular feeling or expect a breakthrough.

Sometimes the benefit is simply: I moved, I got outside, and I feel a little different than I did before.

Movement is one of the most researched ways to support mental health, and the overall findings are encouraging.

A large 2023 Australian review brought together 97 reviews, covering 1,039 trials and more than 128,000 people. Physical activity was associated with improvements in depression, anxiety and psychological distress across a range of adult populations. The researchers also noted that much of the underlying evidence had limitations, so the size of the benefit should not be treated as certain for everyone. [3]

A 2024 review looked at 218 trials involving 14,170 people with depression. Walking or jogging, yoga, strength training, mixed aerobic exercise, and tai chi or qigong were among the activities associated with improvements in depression. Higher-intensity exercise showed greater benefits on average, but the authors noted concerns about bias in many of the studies, making it difficult to say exactly which type or intensity is best for an individual. [4]

The takeaway is not that you have to run a marathon to feel better. Different kinds of movement can be helpful, and what you enjoy, can access and feel able to do matters.

The best place to start is often the movement you are willing and able to return to.

There is no single way to do this. Your practice might be structured, spontaneous, social or quiet. It might change depending on your energy, your health and what your life looks like that day.

Start small

If you have been struggling, the idea of a full workout can be enough to stop you before you begin. Make the first step smaller.

Walk to the end of the street. Stretch after getting out of bed. Put on one song and move around the room.

Five minutes counts. A few gentle movements count. Starting again counts.

Find something you enjoy, or at least do not dread

Not everyone loves exercise, and that is okay. If the gym makes you miserable, it does not have to be your answer.

Try walking, swimming, dancing, Pilates, yoga, gardening, cycling or anything else that interests you. You may need to experiment before you find something that feels right.

And if you have not found your thing yet, you are not alone. Sometimes enjoyment comes later, and sometimes it is simply about choosing the activity that feels most manageable.

Move with other people

If motivation is difficult, a walking buddy, class, trainer or group activity can help provide structure and connection. For some people, having someone to meet makes it easier to show up.

Others may prefer to move alone. Both are valid. Choose the environment that supports you.

Take it outside

If you can, combine movement with time in nature. A walk near the ocean, through a park or even around a tree-lined street can provide a change of scenery and a little breathing space.

It does not need to be a hike or a beautiful destination. Sometimes stepping outside is the first movement.

Move in the space you already have

You can stretch beside your bed, dance in the shower, walk around your home, follow a gentle online class or shake out your arms and legs if that feels comfortable.

Some people find shaking or dancing helps them feel less tense or more connected to their body. There is no need to do it a certain way or expect it to release anything specific. Notice how it feels and stop if it is uncomfortable.

Let your body lead

Some days you may feel ready for a challenge. Other days, gentle movement or rest may be what you need.

If you are feeling stuck, a little encouragement to take the first step can help. But if you are unwell, injured or completely depleted, compassion and appropriate support matter too. You do not need to punish your body into feeling better.

There are times when the advice to move can feel completely out of reach. Depression, trauma, chronic illness, disability, pain, grief and exhaustion can make even the smallest action feel enormous.

If that is where you are, please do not use this page as another reason to be hard on yourself.

You might start by changing position, stretching a hand, sitting outside or asking someone to walk with you. And if today is a day for rest, that is okay too. Support can help you find a way forward when you cannot see one on your own.

If pain, injury, disability or chronic illness are part of your life, an accredited exercise physiologist can help develop a plan around your needs and abilities. Some sessions may be eligible for Medicare rebates through an appropriate GP care plan.

For people with conditions where exertion can cause symptoms to worsen afterwards, including some people with ME/CFS or long COVID, pushing through can make things worse. Work with a health professional familiar with your condition to find an approach that respects your limits.