Healthy Movement For A Healthy Mind: Lessons from Boston
Hello April!
Here in New England, that brings with it the anticipation of the Boston Marathon on April 21, a.k.a. Marathon Monday, with World Health Day just ahead of that on April 7.
As a former cross-country runner, the link between physical and mental wellbeing is clear to me. Consider how chronic pain contributes to depression, or how anxiety can manifest physically. Both World Health Day and the Boston Marathon, in their own ways, highlight and honor this connection with verve.
With that in mind, let’s take this moment to examine that further.
What is World Health Day, and why is it important?
Sponsored by the World Health Organization (WHO), World Health Day is a global reminder that “health” encompasses both physical and mental wellbeing.
It encourages a holistic view of health, recognizing that:
Mental health is an essential component of overall health. Mental ailments are as significant as physical ones. Just as physical issues can cause mental distress, mental distress can cause “psychosomatic” symptoms in the body.
Social health is also an essential component of overall health. Strong social ties foster belonging and protect against mental adversity. Social health is therefore equally vital.
TAKE NOTE: Community events — like marathons — provide opportunities to seek out and nurture our mental and social health!
“Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”
What about Marathon Monday? Why is that important?
The Boston Marathon, now in its 129th running, is the world’s oldest annual marathon, promoting “a healthy lifestyle through sports, especially running.” It always falls on the third Monday in April, referred to colloquially as “Marathon Monday.”
But it’s more than just a race. This was made abundantly clear after the bombing on April 15, 2013 (which we memorialize annually on One Boston Day). It’s not just a run; it’s an exhibition of determination, grit, and the human spirit.
Marathon Monday brings people together in honor of these values:
Determination. On average, runners train for 16-20 weeks for any marathon. It takes a undeniable amount of effort to keep showing up consistently, even on days when motivation and willpower may be lacking.
Resilience. Beyond physical determination, it also takes mental fortitude to run 26+ miles. One must navigate mental adversities like self-doubt, fatigue, and pain, and practice “chunking” one big goal (i.e. run a marathon) into smaller steps (i.e. run 1 mile at a time). With practice, this becomes resilience.
Community. The Marathon is a showcase for us all, no matter where you’re watching. Over 30,000 runners, more than 9,000 volunteers, and almost half a million spectators are expected this year. This shared experience reminds us we’re all part of something bigger, and that support can always be found on the sidelines.
Obviously, marathons aren’t necessarily comfortable to spectate, much less run. Given the sheer amount of time, energy, and money required to compete, marathoning is not a universally accessible physical activity to pursue, even in the name of mental wellness.
Most of us must (reasonably!) look elsewhere…
“Boston families and groups of friends have established their territories along the race route and pack the race route even in the rain. I’ve never experienced a more passionate group of spectators than those along this course.”
Q: Can other physical actvities effectively promote mental wellbeing?
A: Yes!
Marathoning just illustrates the connection to an extreme. The vast majority will never run a marathon — and that’s ok.
The good news is that “healthy movement” comes in many forms, all of which confer mental health benefits.
Additionally, these benefits often overlap, meaning any movement is valid, and some is always better than none!
NOTE: “healthy movement” encompasses more than just “exercise.”
As a word of caution, the concept of “exercise” can just as easily be weaponized to enable mentally unhealthy thoughts and actions, such as body dysmorphia, disordered eating habits, and orthorexia.
Have you ever found yourself ruminating on your workouts, or over-exercising solely as a way to cope with your weight, body image, or unnecessary self-judgments?
If the answer to that question is also “yes,” it may be worth asking yourself why those things have become fixations, and to try redefining your relationship with movement in a healthier, more compassionate manner.
Here’s what healthy movement can look like:
Yoga
A low-impact activity, this combines physical postures (or “asanas”), breathing techniques, mindfulness, and often meditation.
As a 10+ year yogi, I find nothing links the physical and the mental quite like yoga. It enhances proprioception — self-awareness of one’s body in space — often through “flow” sequences that sync one breath with one movement, eventually culminating in śavāsana, or “corpse pose,” as one reclines in peace at the end.
This can be particularly meaningful for those with spiritual inclinations.
Stretching & Mobility Work
For even gentler or slower forms of movement, consider activities like yin/restorative yoga, tai chi, and passive stretching.
This may look least like “exercise” but carries benefits that cannot be understated, like reduced muscle tension, improved circulation, physical comfort, and active recovery — an absolute must for anyone doing regular physical work. Taking time to focus on pain points teaches mindfulness, an awareness of your physical discomforts in the present, and patience to sit with whatever your body needs to heal along the way.
High-intensity Cardio
These activities get your heart rate up, like running, cycling, swimming, and high-intensity interval training (HIIT).
This may be what is most stereotypically referred to as “exercise.”
Aerobic and anaerobic work releases endorphins, which alleviate physical pain, anxiety, and depression. Cardio can also help improve focus, mitigate stress hormones like cortisol, and boost energy levels when done regularly but NOT to excess. In moderation, cardio can be used therapeutically for mood matching and as part of TIPP (a DBT skill).
low-intensity Strength Training
These activities steadily build physical strength, like weightlifting, bodyweight exercises, barre, etc.
This also lifts (pardon the pun) mood and self-esteem, potentially in a more sustained way than short-lived boosts from cardio. Getting stronger leaves a sense of accomplishment that further elevates mental and emotional wellbeing. Regular strength training also improves sleep quality which, as I’ve discussed previously, is crucial for mental and immune health.
P.S. Even walking counts!
As we celebrate World Health Day and look forward to the Boston Marathon, let's remember the importance of nurturing the physical & mental efforts that build our resilience and guide us toward our better selves.
While World Health Day focuses on holistic health globally and the Boston Marathon celebrates resilience through running specifically, both highlight the interconnectedness of physical and mental health.
To experience this yourself, move intentionally. Don’t just “exercise” for exercise’s sake. Instead, pursue “healthy movements” that meet your specific needs and feel good to you. If you struggle with physical injury or limitations, it’s even more crucial to honor this.
Consider that every type of movement in moderation adds to physical and mental wellness, and that is enough.
As a therapist, I know that mental health is not a solitary endeavor, and that context always matters.
Whether you're a marathoner or simply moving through your day, know you're not alone. If you struggle with physical comorbidities or other issues related to mind-body disconnect, it may help to speak to a professional.
My practice centers on building resilience, and I enjoy working collaboratively on mind-body challenges. Please reach out to schedule a complimentary phone consultation if you’d like to explore this together.
Adding healthy movement into your daily routine — and seeking support along the way — may be just what you need to cross that mental finish line.
Disclaimer: This blog is intended for informational purposes only, and does not constitute medical or psychiatric advice. Please consult with a qualified healthcare professional directly for personalized guidance and support.