It's time to move!

‘Movement: Moving more for our mental health’ was the theme of Mental Health Awareness Week (13-19 May, 2024)

Our bodies and our minds are connected, so looking after ourselves physically also helps us prevent problems with our mental health. Exercise releases 'feel good' hormones, that reduce feelings of stress and anger. It also helps us feel better about our bodies. It can improve our sleep too. If it involves other people, like being part of a team, a class or group we see regularly, that can also boost our mental health.

Despite these benefits, so many of us struggle to move enough. We know there are many different reasons for this, so #KeyNoteWomenSpeakers want to help encourage our subscribers to find moments for movement in your daily routines. We asked our mental health and well-being experts from around the globe to share their personal stories and thoughts regarding mental health and the importance of movement. Here is what they had to say:

Uma Rudd Chia is an award-winning Executive Creative Director, Best-selling author and Co-Founder of a boutique ad agency, KVUR. She is a keynote speaker who has spoken at global conferences to over 200,000 people across 14 countries in the past 5 years on topics of innovation and technology, women leadership, creativity, brand building and purpose. Today she shares her personal story on the importance of being physically and mentally active:

"To me, keeping active is both physical and mental. I have ADHD, and if I don’t exercise, my body feels lethargic. Exercise releases endorphins and happy hormones that help me channel my excess energy and improve my focus. My family and the people around me can tell when I’ve worked out or not by the way I am around them. After exercising, I take the opportunity to mentally work out by meditating, lying in bed, and reflecting on my day. I think about what activities in my calendar will allow me to contribute meaningfully and be a blessing, which ones will feed me emotionally and physically, and how I will approach them intentionally to make the most of each moment. I also consider which activities I should remove because they are a waste of time."

To learn more about Uma and to book her for your next event, click here

Mahal Rajan is the Founder of MetaDestiny, which is advocates well-being. She is also a Singapore: 40-over-40 Inspiring Women 2023 honouree and Amazon Best-Selling Author of 'Repurposed - Finding the New You' and Co-author of 'Shaken, Stirred but not Deterred.’ A highly experienced educator, Mahal holds a Masters in Education and has served in the Ministry of Education in Singapore for more than 20 years. Today she shares how movement is essential for everyone's mental health:

"As a certified Mental Wellness Coach, I use the PERMA PLUS framework to guide participants toward holistic well-being. PERMA represents the pillars of positive psychology: Positive Emotions, Engagement, Relationships, Meaning and Accomplishment. PLUS emphasizes mind-body wellness, focusing on Physical activity, Living optimistically, understanding Nutrition and Sleep. Movement and exercise are crucial components of this holistic approach. Regular physical activity significantly boosts self-esteem, a key psychological benefit. During exercise, your body releases endorphins, chemicals that alleviate pain, reduce stress and enhance your overall sense of well-being."

To learn more about Mahal and to book her for your next event, click here

Ivana Fertitta is an Italian Psychologist, Corporate Trainer & Consultant, Well-being and Happiness Coach, Professional Speaker and Author. With over 20 years of experience in Community Psychology, Business Management, and training, she has helped many corporate clients increase engagement, manage stress, develop resilience, and face change positively. Leveraging her expertise in Positive Psychology, Ivana helps people feel happier and more balanced and fulfilled.  Today she shares her personal experience of being active:

"Moving my body is one of best ways to recharge my batteries and improve my mood. Despite not being a very sporty person, cycling, walking or going to pilates classes really helps me to manage my stress levels and gives me the energy to manage my work and even to play with my active toddler."

To learn more about Ivana and to book her for your next event, click here

Anupama Murali is a Leadership Coach & Facilitator, Breath-work & Meditation Facilitator and Country Lead of The Art of Living. She is also the Executive Coach of Forward Focus, a coaching company, and professional speaker. Anupama now empowers professionals to shift from reactive to intentional living through her 'Achieve with Equilibrium' coaching, transformational talks, and leadership development programs. Today she shares the struggles of being active and how she made it a part of her routine:

"For a non-athletic person like me, being active was not a natural choice, it was rather a forced one to avoid pain and keep sane. I tried a few things and then found my way in a daily simple habit. Daily walks keep the bugs and botherations at bay for me. Active movement not only boosts immunity but also clears the mind. Every step forward is a step towards a healthier, happier life. What is your way to stay fit?"

To learn more about Anupama and to book her for your next event, click here

Hannah Austin, MBA, CPC is a Best-Selling Author of 'Hello, Head, Meet Heart', Podcast Host, Coach and Specialist in Management & Prevention of Burnout. She is also the CEO and Founder of SheShatters which helps employees and managers to find a balance between their personal and professional lives, and on a macro level, leading a movement away from corporate hustle culture. Today she shares how you can get moving:

”Moving our body is key to improving our well-being but let’s face it - sometimes it feels like a chore. Choose activities that you enjoy doing are key. Instead of thinking of movement as a chore, embrace your inner child and find the joy in movement. Crank up your favorite 80’s playlist and dance to the music. Whatever it is, having fun alongside movement will increase your motivation and improve your overall mood."

To learn more about Hannah and to book her for your next event, click here

Lissy Ann Puno is a counseling psychologist who has helped children, teens, couples, and families achieve emotional well-being. She is one of the founding directors of International Counselling & Psychology Centre and has authored two books on building and maintaining genuine connectedness as the basis for lifelong relationships and marriages. She is a resource speaker who has special interests on parenting, relationships and marriage, midlife transition, children and anxiety. Today Lissy shares personally how her Archie helps her to move physically and mentally:

"Having a pet dog can do wonders for your mental health because they will always want to go on walks with you. Lots of encouragement to move and get up from your home office with a happy eager tail wagging dog in front of you. I am a new fur parent and I can definitely confirm what new studies are telling us. Spending time with a pet dog can increase happiness and reduce anxiety. Researchers are telling us that after a stressful day, actively engaging our pets can alter mood and even attitudes. Let your dog take you out on a walk today and practice self care."

To learn more about Lissy and to book her for your next event, click here

Nathalie Ricaud - Home and Life Organising Coach. She is a professional organizer and is the founder of Get Organised & Beyond who shares in her talks, the transformation that happens in individuals and their families, not only with their physical spaces but also at a mental and emotional level, when simple yet effective solutions are put in place to get organized or regain control over their schedules. Today as an expert of time and life management, she shares personally what she has done to help her mental health:

"Starting the day with a morning walk is the best thing I’ve added to my exercise routine. No podcast, no music, just me and my thoughts. When I show up at work, my mind is clear and I’m more productive."

To learn more about Nathalie and book her for your next event, click here

Karolina Gwinner is a leadership speaker specializing in Executive Presence and Peak Performance. She empowers leaders to invest their energy and attention into what matters, enabling them to maximise their performance without sacrificing their well-being. Karolina has a strong track record in leadership development projects across APAC with various Fortune 500 companies. Certified by the NeuroLeadership Institute, Karolina brings a solid foundation in neuroscience to her expertise. She is also a professional member of Association for Talent Development ATD, a professional member of Asia Professional Speakers Association APSS, and a Speaker Training Co-Lead for KeyNote Women Speakers. Today she shares how she has made movement a daily habit:

"I made movement an integral part of my daily routine as I believe it's the key to my mental well-being. In the past, I used to prioritize work over movement, but a few years ago, I realized that it was the wrong strategy! I discovered that by moving more, I feel better and more grounded, and as a result, I become more focused, productive, and creative at work. I believe that movement doesn't need to be hard, strenuous, or boring. My go-to activities are daily walks in the park, dancing to my favorite music, swimming, yoga, cycling, and hitting the gym twice a week. By sticking to what I enjoy, movement becomes an energizing and appreciated break rather than a chore."

To learn more about Karolina and to book her for your next event, click here

While moving our bodies regularly is important for our mental health, we understand that there might be limitations. Our goal is to not make you feel bad for your lack of movement but to help you find 'moments for movement' to support good mental health and emotional calm. So if you're not doing any type of movement - start now! It's never too late to start. It's easy to make the excuses or see the hurdles as impossible walls but taking that small first step will get the ball rolling and you building a lifestyle of movement. Your mental health is important and being physical contributes to that. So let's start moving today!