7 simple movement exercises to boost your mental health
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Did you know you don’t have to go for a run or hit the gym to benefit from exercise? These 7 simple movement exercises may help improve mental health and reduce stress.
We all have those days where our mental health could use a boost. Maybe you know that some movement or exercise would help, but you’re too tired to hit the gym or hike up a hill. Or perhaps you have limited mobility, or are healing from an injury, and a treadmill run or bike ride is out of the question. In these moments it could be tempting to just rest on the couch with a book (and no judgment if that’s what you decide to do!) But if you want to get a little movement first, we have some good news.
You don’t have to jump into intense exercise to feel better. There are simple movement exercises that can help you manage stress, lift your mood, and support your mental wellbeing without taking up much time or energy. So stretch out those hammies! It’s time to get moving.
What are simple movement exercises?
Simple movement exercises are exactly what they sound like — basic, easy-to-do movements that can keep your body active without being too strenuous or complicated.
Unlike intense workouts or structured fitness routines, these exercises focus on natural, gentle movements that anyone can do, regardless of your fitness level.
These simple movements are great if you don't have time for a full workout, you’re just starting to exercise, or you want a quick way to work some movement into your day. You can easily match the intensity to how you’re feeling. Plus, you can do them at home or at work, so it’s easy to fit them into your day.
How simple movement exercises can improve mental health
When you’re feeling stressed, anxious, or overwhelmed, it’s important to be kind to your body and mind. Here are some of the ways that simple exercises can have a powerful effect on your mental health.
Improved mood: Movement can naturally boost your mood. Even a short walk or some light stretching can make you feel more positive and energized.
Better focus: Light exercise can increase blood flow, which helps your brain function better and improves concentration. This is why if you’re having trouble focusing, a short walk might help.
Stress relief: Gentle movement helps reduce the tension that builds up in your muscles when you’re stressed. This physical release can help you feel more relaxed mentally, too, giving you a mental break from worries.
Reduced anxiety and depression: Studies show that regular movement, even if it’s light, can help reduce symptoms of anxiety and depression.
Increased energy: Light activity can boost circulation and give you a natural energy lift, helping you feel more awake and focused throughout the day.
Calmed nervous system: When you’re stressed, your body goes into “fight or flight” mode, releasing hormones like cortisol that can make you feel tense or anxious. Moving your body in gentle, controlled ways and focusing on slow, deliberate movements sends signals to your brain that it’s okay to relax.
Improved mindfulness: Exercises like stretching or breathing with light movements can give your mind something to focus on besides your stress or worries. This can help you stay present in the moment, and feel more in control of your thoughts and emotions.
Better sleep: If stress or anxiety is keeping you up at night, exercises like yoga or stretching before bed can help relax your muscles and calm your mind. This can make it easier to fall asleep and stay asleep.
7 types of simple movement exercises to reduce stress and feel better
So you’re feeling stressed, anxious, or overwhelmed and you’ve decided to take matters into your own hands and get moving. Great! Just a few minutes of light movement can have a noticeable impact on your mood, energy levels, and overall stress levels, no matter how busy or tired you are. Here are some great places to start.
1. Walk it out
Walking is gentle on your body and can be done almost anywhere. Take a stroll around your neighborhood for some fresh air and natural light, which can further lift your spirits. You can even turn it into a meditation if you want (here are six ways to practice a walking meditation).
Either way, walk at your own pace, focus on your breathing, notice your surroundings, and let go of any tension.
Top tip: Try sneaking some movement in during your breaks! Take short walks throughout your day — maybe during your lunch break, after meals, or whenever you need a break from the day’s tasks. Even making time for a quick walk before you start your day and before you wind down for the evening can be a great way to sneak in some movement and boost your mental health.
💙 Hoping to pair a mindfulness practice with your walk? Check out a Mindful Walking session with Tamara Levitt.
2. Get your stretch on
When you’re feeling stressed or sitting for long periods, your muscles can get tight and sore. Stretching releases that built-up tension and increases blood flow throughout your body.
Focus on areas where tension tends to accumulate, like your neck, shoulders, and lower back: Roll your shoulders, stretch your arms overhead, or reach down to touch your toes, as these can help ease stiffness and relax both your body and mind. This can help loosen your muscles and improve flexibility, leaving you feeling more relaxed and refreshed.
Top tip: Take a couple of minutes in the morning or before bed to stretch (here are seven bedtime stretches to try). This could be lying down stretches, simple yoga poses like cat-cow, or standing stretches like squats, lunges, or forward bends. Easing muscle tension and loosening up the body can be a great way to start or end the day!
💙 Kick off the day with a mindful stretch with this Morning Stretch routine.
3. Combine breath and movement
Pairing deep breathing with light movement can help relax your body and calm your mind, slow your heart rate and reduce feelings of stress or anxiety.
Take a deep breath in through your nose, raise your arms above your head, and slowly lower them as you exhale through your mouth. Repeat this for a few breaths, paying attention to how your body feels as you move. Try the same technique with arm circles, shoulder rolls, or side bends as you breathe and connect more deeply with your body.
This combination of deep breathing and movement can help you feel more centered and grounded in the moment. If focusing on your breath is new or unfamiliar, learn how to practice breath meditation in seven steps.
Top tip: Try combining a breathing exercise with movement anytime you need a quick reset — before a meeting, during a stressful moment, or right before bed. This could mean doing some deep breathing while rolling your shoulders, or even breathing in child’s pose as you stretch your hips.
💙 Your Breath is Your Bestie when your mental health needs a boost.
4. Try chair yoga
If you spend a lot of time sitting at a desk, sneak in some movement without even leaving your seat. Chair yoga involves gentle stretches and poses that can be done while sitting, making it perfect for work breaks or days when you’re feeling extra stiff or tired.
Try seated twists, forward folds, or lifting your arms above your head and gently stretching your sides. This can help relieve tension and boost circulation. It’s a great way to break up long periods of sitting and prevent stiffness in your neck, shoulders, and back.
Top tip: Chair yoga is perfect for the times in the day when you need to be seated. You could do a few minutes of chair yoga during your work breaks, on the train or parked in your car, or even while watching TV in the evening.
💙 Try having a Desk Dance Party to boost your mood and get your body moving.
5. Explore moving meditation with tai chi or qigong
Tai chi and qigong are ancient Chinese practices often described as “moving meditations.” Both practices focus on slow, flowing movements combined with deep breathing that can help reduce stress, improve balance, and calm the mind.
The focus on slow, deliberate movements helps bring your attention to the present moment, which can reduce anxiety and encourage mindfulness.
Top tip: Look for beginner videos online that guide you through basic movements to start or end your day with a sense of calm.
💙 Learn more about what the qigong meditation technique is and how to practice it in four simple steps.
6. Practice some gentle yoga poses
Some simple, gentle yoga poses can be enough to release tension and boost your mood. Poses like child’s pose, cat-cow, and legs up the wall are great for calming your nervous system and helping your body relax (here are five to try out). Yoga stretches your muscles, and also encourages deep breathing, which can reduce feelings of stress or anxiety.
Top tip: Unwind before bed with a few simple yoga poses in the evening. You might even enjoy just breathing in child’s pose or pigeon pose as you let the stress from the day drain from your body.
💙 Movement can be a great way to end your day. Explore our Evening Stretch routine.
7. Have a dance party (or enjoy a dance class)
Dancing is one of the most joyful ways to move your body, and it doesn’t have to be structured or serious to be effective. Put on your favorite song and move around for just a few minutes to release pent-up stress.
It doesn’t matter how “good” you are — just let loose and have fun. This can make you feel lighter and more energized.
Top tip: Whenever you’re feeling stressed or need a quick energy boost, press play on one of our playlists and dance like no one’s watching!
💙 Try out our Dance Break from the Daily Move with Mel Mah.
Simple movement exercises FAQs
What is the simplest exercise for the body?
Walking can be gentle on your joints and muscles, and can help improve circulation, keep your muscles active, and boost your mood — all without feeling too strenuous. Plus, the rhythm of walking can calm your nervous system and help you feel more relaxed.
If you’re feeling stressed, walk to clear your mind and give you a break from whatever’s weighing you down. Focus on your surroundings—the trees, sky, or the sounds you can hear—to help ground you in the present moment.
How often should I practice simple movement exercises for stress relief?
You don’t need to carve out a lot of time for simple movement exercises — just add a few minutes here and there throughout your day. Try a short walk, some light stretching when you wake up, or a few chair yoga moves during a break at work.
Aim for 5–10 minutes of movement to help relieve stress, improve circulation, and give your mind a break from everyday worries. Create small, manageable habits that fit into your daily routine, so you’re not adding extra pressure or stress. And if you need some inspiration for other ways you can unwind, check out these 12 relaxation ideas to reduce stress and anxiety.
If you’re having a particularly stressful day, you can add more simple movement exercises to help reset your mood and calm your mind. Listen to your body and move in a way that feels good for you.
Can simple movement exercises help improve sleep quality?
When your body is physically active during the day—even through gentle movements—it can help regulate your body’s natural rhythms, which can lead to better sleep at night.
Use exercises like stretching, yoga, or a short walk to help reduce stress, relax your muscles, and help you wind down in the evening.
If stress or anxiety tend to keep you awake at night, do some calming stretches or yoga poses before bed to tell your body it’s time to relax. Gentle poses like child’s pose or legs up the wall help release tension in your muscles and slow down your breathing, which can help ease you into rest. Explore these five yoga poses that will help you sleep better.
Avoid anything too intense right before bed — opt for slow, mindful movements that help you de-stress and get ready for a peaceful night’s sleep.
Are there any movement exercises that can be done while sitting?
Chair exercises can be a great option if you spend a lot of time sitting at work or if you have mobility issues. Try chair yoga’s gentle seated stretches and poses, which can help improve flexibility, relieve tension in your muscles, and boost circulation, all without needing to stand up or move around too much.
Seated twists, forward folds, and shoulder rolls are also easy exercises to try while you’re at a desk, watching TV, or traveling.
These movements can help reduce stiffness in areas like your neck, back, and shoulders, which tend to get tight when you sit for extended periods. They can help activate your muscles and get your blood flowing, which can improve your focus and energy levels.
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