"Movement is a medicine for creating change in a person's physical, emotional and mental states.”
- Carol Welch-Baril
'Movement is Medicine’ is one of the most encouraging reminders to move daily. It alleviates aches and pains, reduces stress and anxiety and improves your health, supporting your overall physical, mental and social wellness.
Physical activity is any form of movement you do, making it accessible to everyone regardless of personal preferences or fitness levels. It can include activities like housework, gardening, going for a lunch time walk, attending a fitness class, going to the gym or just stretching in your chair. Movement can be simple and enjoyable.
Physical activity is recommended for everyone, from early years to adulthood, including pregnant women, people living with disabilities, and those dealing with health conditions like back or knee pain and arthritis. There's something suitable for everyone.
Your body was made to move!
By consciously moving daily, you will build up your strength, stamina, and muscle mass. You will also improve your mobility and flexibility, leading to a longer, happier and healthier life.
Daily movement, such as walking, strengthens the heart and lungs, improving conditions like asthma and arthritis. It supports weight management and works as preventative medicine by reducing the risk of stroke and diabetes.
Warming up your body before your physical activity is key to preventing injuries, strengthening your body further, and increasing your flexibility. Simple arm and leg stretches, lunges, hip rotations, and shoulder rolls are ideal.
Did you know?
When you move more, a fluid circulates around your joints reducing stiffness, aches and pains.
Movement makes us feel good
During and after physical activity, chemicals and hormones are released into your body and brain, helping to reduce pain, boost your mood and connects you with others. This works wonders for your physical, mental and social wellbeing.
There are so many options for all sorts of movement; there really is something for everyone. You can keep it as high intensity or simple as possible to ensure you benefit. Remember ‘some is good, more is better’. So… how can you get yours?
Endorphins: During exercise, your body releases endorphins, which make you feel good and act as a mild to moderate painkiller and antidepressant.
Oxytocin: Exercising with others releases oxytocin, which can make you feel connected to those around you.
Dopamine: After physical activity, your body releases dopamine, one of your happiness chemicals which makes you feel like you have achieved something rewarding.
Serotonin: Over time, serotonin levels increase in your brain, improving low mood and preventing the onset of depression.
How about trying an exercise and mood tracker? Each day, record your mood from 1 to 10 (1 = very low, 10 = very happy) and note your level of activity. Over time, see if your mood improves as your movement increases.
Did you know? Planning movement is the best way to stick to your routine because these happy hormones only kick in after exercise, not before. You can track your progress on free apps like Samsung Health, Google Fit or Apple Health.
The UK Government guidelines for adults and older adults
The UK government recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week, or a combination of both, including strength-building activities. These guidelines highlight the health benefits and the percentage by which you can reduce the risk of developing common health conditions. Remember, “every minute counts!”
See the infographic below for details:
Moderate to vigorous intensity
Enjoy swimming at your local pool or leisure centre or join a free Park Run where you register once and then walk, jog, run, volunteer or do a combination. Search online to see what’s available in your local area.
Challenge yourself with the Couch to 5K and Couch to 10K apps on your phone which can be integrated with your Fitbit, Samsung watch or phone to track your weekly progress. For numerous sports like cycling, hiking or running you can track and share your results using Strava.
Tip: 150 minutes a week of moderate activity could be 30 minutes of movement, 5 days a week or 21 minutes, 7 days a week.
Tip: 75 minutes of vigorous activity could be 25 minutes of exercise, 3 days a week or 15 minutes, 5 days a week.
Building strength
Join your local gym, alternatively try some sitting and standing exercises at home or work.
Tip: Keep it easy and inexpensive, try carrying slightly heavier bags of shopping (within your personal capability) or walk up the stairs rather than taking the lift.
Minimise sedentary behaviour
Break up periods of inactivity with free and fast workouts on a small mat or towel in your own home. Theres plenty on tube you can use such as a Joe Wicks 20-minute Home Workout.
Tip: Squat while the kettle boils, do housework in chunks of time, take a two-minute walk, stand on one leg when you brush your teeth. It all helps.
Improving balance
To reduce the chance of frailty and falls, it is recommended to improve balance two days a week through movement such as tai chi, bowls and dance. Check the notice boards in your local community centres or libraries for timetables and get started. Remember, ‘Make a start today: it’s never too late.'
Could you try belly dancing for Beginners? or some dance exercise?
Tip: Dancing keeps your brain activated and reduces the chances of developing brain-related conditions such as Dementia and Alzheimer’s Disease.
Some final tips:
Here at Reed Wellbeing, we have supported lots of people to increase their movement resulting in reduced pain, weight loss for people with diabetes, improved breathing for those with COPD, emphysema, and asthma, and increased mobility for people suffering from arthritis pain. Remember, ‘Some is good, more is better!’
Movement is Medicine Tips for 2025
Set your goals - write your goals down.
Start small - build it up slowly but surely…Rome wasn’t built in a day.
Plan and prepare - schedule your physical activity each week and tick it off as you go.
Track your results - record any results like steps, improved sleep, and mood.
Take away friction - prepare your activewear the night before.
Prioritise and value your time – remember, movement is medicine.
Food is fuel - carbs before exercise and protein afterwards.
Stay hydrated - remember you need water even in the winter.
Habit stack – use music to power up your routine or calm it down: the choice is yours.
Mix it up – notice which activity you enjoy alone and which you prefer with others.
Celebrate your success – reward yourself after each week.