A New Hope
Itching to Move
Like most young boys, I hated sitting in school. I couldn’t help but check the clock every few minutes, waiting until PE or Recess. The closer the hand of that analog clock got, the more leg shaking, fidgeting, and overall jitters I noticed in my classmates.
Sure, children like to play—they need to play. Playing is fun, helps you learn more effectively, and also releases stress. But it's less about playing and more about simply moving.
I could go on a tangent about why kids shouldn’t be sitting in a chair seven hours a day, but that’s not the point of this post. What I really want to talk about is why moving makes you feel better, and why this is even more applicable if you struggle with your mental health.
When I was younger, I struggled with my mental health severely. Depression, Anxiety, Obsessive Compulsive Disorder, you name it. I think that most activities were less about enjoyment for me and more about escaping. But there were a few activities that I truly enjoyed, and all of them involved movement.
Despite not feeling well due to my physical health, the things I sought out daily were activities such as playing sports with friends, running through the woods, building treehouses, and, once I reached my teens, strength training. Whenever I was immersed in one of these activities, it was the only time I felt remotely okay mentally.
Sure, most of those instances involved being surrounded by friends, which is a natural upper. However, I obtained the same or similar results when I pursued these things independently. Why? Well, little Pete would’ve been at a loss, but once I dove into the exercise science world, I learned that there has been a lot of research done on this.
We can’t just chalk it up to an endorphin rush and a dopamine hit anymore. There’s a new molecule in town, called myokines, or “Hope Molecules.”
What are Myokines, and why does it matter?
Myokines, AKA Hope Molecules, are proteins that are secreted into your bloodstream when you contract your muscles. They make you more resilient to stress and can protect you from depression [1]. We also know that emotional trauma can be processed and healed through movement. Suffering from PTSD? Get movin’.
This means that when you engage in any physical activity (such as walking, running, dancing, cycling, swimming, or resistance training), you release these hope molecules into your body. It’s as if you’re manufacturing an anti-depression medication via exercise. Cool, right?
A study found that individuals who exercise experience a 40% reduction in bad mental health days per month compared to those who do not exercise [2]. Listen, if you’re prone to feeling chronically low, this is the type of medicine you should be adding to your life. An article by the British Journal of Sports Medicine even goes as far as saying that exercise should be offered as an evidence-based treatment option for those with depression or depressive symptoms [3].
Don’t wait till you’re feeling down to incorporate exercise into your life. In addition to the antidepressant effects and the various benefits of movement to your physical body, there are other mental perks, such as how you view yourself.
Confidence is increased, mental toughness is built, and your belief in your capability is raised. A study by our Norwegian friends showed that kids who participate in team sports have higher mental health and self-esteem [4]. Sure, I have no doubt that a portion of this is attributed to the camaraderie, friendships, and a sense of belonging, but the fact that they were consistently exercising and moving plays a significant role. Not only can I personally attest to this, but I get countless comments from clients and friends saying, “Man, I just simply feel better when I work out.”
So, how do you implement this into your life?
Taking a dose of Hope
If you’re taking medication, involved in therapy, or receiving any mental or medical intervention, I’m by no means advising you to drop all of that and simply go for a run. Always consult your doctor or practitioner first. I am not telling you that this is a substitute for these things, but rather a supplement to them.
Feeling low, anxious, ruminating? Staying locked on the couch or in a bed won’t help you. Go move. Make it sustainable, make it fun, make it part of your daily routine, and see what happens.
And I get it, trust me, I’ve been there. When you’re suffering mentally, the last thing you may want to do is exercise. You don’t have to do anything crazy, just move—even if it’s only for a little bit. It’s the same thing I tell people struggling from chronic illness, an injury, or a medical setback—it doesn’t have to be a lot, it only has to be what you’re currently able and comfortable with doing. Go for a walk, drop down and pump out five push-ups, play hopscotch for all I care. Simply move.
So, if you’re feeling down or consistently struggle with your mental health, there is a New Hope (where are my Star Wars fans at?) out there. Redirect yourself from alcohol, eating junk food, binge watching, and stimulants. Move in the direction of exercise instead. And I reiterate—make it fun, or whatever fun means for you. This shouldn’t be another chore on your to-do list. If you hate the treadmill, consider playing pickleball instead. Chase after that joy you had as a kid when you were running around at recess or playing with your friends after school. Movement makes you happier, but so does having fun. I know, a mind-blowing concept.
And please don’t punish yourself with exercise; instead, utilize it to upgrade your physical and mental well-being. For me, that involves trail running, hiking, climbing, and resistance training. Go out and find your fun, and take a daily dose of hope.
Thinking of anyone who could use some movement? Pass this along!
If you’re someone who struggles mentally and uses exercise as a form of medicine, shoot me a message and let me know what types of activities you’re getting yourself into.
