MOVE FOR A

HEALTHIER MIND
Active April The Health & Mind club

“Move Your Body, Fuel Your Mind!”

A new academic year means new opportunities, fresh
challenges, and the excitement of what’s ahead. It’s
normal to feel a mix of energy and uncertainty, but
movement can help set the tone for success! Staying
active sharpens focus, eases stress, and boosts
confidence whether it’s a morning walk, a quick
stretch, or a fun dance. This April let’s move for a
healthier mind and step into the year with strength!

How Movement Impacts Mood: Move, Breathe, Thrive

Like waves crashing against the shore, movement sends waves of calm through
your mind. A simple step, a stretch, a deep breath all shifts something inside.
Stress loosens, thoughts clear, and your body remembers what it’s made for. Just
move and let the tide take care of the rest.

1) Movement and Mood Enhancement:

Endorphin Release: Physical activity triggers Serotonin & Dopamine Boost: Exercise
the release of endorphins, which are natural increases serotonin (which regulates mood and
mood boosters that help reduce pain and anxiety) and dopamine (which plays a role in
increase feelings of pleasure. pleasure and motivation).

2) Stress Reduction Through Movement:

Cortisol Regulation: Exercise helps regulate cortisol
(the stress hormone), preventing chronic stress buildup.
Mind-Body Connection: Activities like yoga and tai chi combine
movement with breathing and mindfulness, reducing stress and
promoting relaxation.

Physical Stress Relieves Mental Stress: Engaging in

movement provides a healthy way to process stress
physically and prevent its buildup in the body.
 3) Brain Function and Cognitive Benefits:
Neurogenesis (Brain Growth):
Movement stimulates the growth of new brain cells, particularly in the
hippocampus (the brain's memory center).

Improved Focus & Productivity: Regular movement enhances cognitive

function, making tasks like learning, problem-solving, and
concentration more effective.

4) How to Incorporate More Movement Daily:

Take short walks throughout the day (especially in nature).
Stretch or do light yoga in the morning or before bed.
Use active commuting (biking, walking, taking the stairs).
Engage in sports, dance, or recreational activities you enjoy.

Benefits of staying active:

Physical activity isn’t just good for the

body, it’s great for our minds as well.
Studies have shown that physical exercise
releases chemicals in our brains known as
“feel-good” hormones. These hormones
not only boost our confidence and self-
esteem but also improve our sleep quality.

Other benefits include but are not limited to, less

stress and mental fatigue, a natural energy and
mood booster, a healthy appetite, a sense of
achievement and more!
Being active in nature has also been proven to
help reduce depression and anxiety and heighten
a sense of life being worthwhile.
Being active doesn’t just mean going to the gym
or running marathons, it could mean taking small
walks every day, dancing, swimming, playing any
sport or even following an online exercise video!
 Vitality: The Value of the Month
“Vitality shows in not only the ability to persist
but the ability to start over” – F. Fitzgerald

Vitality is the inner strength that helps propel us

towards our goals while facing numerous obstacles in
life. As we focus on the new academic year, let’s focus
on how to cultivate vitality in our lives.

1
Staying active: Activities such as
stretching, a short stroll through the park,
or regular exercise can boost both physical
2
and mental health, and mental clarity.
Nourishing our body with a healthy
diet: By eating properly, providing
sufficient nutrients for our body, and
getting enough rest are essential for
3 cultivating good health and vitality.

Surround yourself in a positive

environment: Engage with people who
inspire you and help you improve in your So, as we step into a new academic
daily tasks, while distancing yourself from year, let’s embrace vitality - move
negative people. with focus, purpose and resilience.

Power of Habits: Habits shape our daily lives and significantly

influence our well-being. Whether good or
bad, they drive our routines and determine our
progress. Building positive habits isn’t about
making drastic changes overnight, it’s about
starting small and staying consistent.

One of the most powerful ways to

develop good habits is to make them
easy and rewarding. For instance, start
with just five minutes of movement daily
or keep your workout gear accessible to
remove barriers. Remember, it’s not
about willpower, it’s about making
habits simple and sustainable.
 i) Start with an incredibly small habit
ii) Gradually make small improvements over time
iii) As you build up, break habits into chunks
iv) Bounce back quickly after setbacks

James Clear’s Atomic Habits brilliantly captures the

essence of building lasting habits through small, consistent
changes.
He emphasizes that success is a result of everyday routines
rather than one-time transformations.

The book offers practical strategies to break bad habits

and develop positive ones, making self-improvement both
accessible and achievable. If you’re looking to transform
your habits and mindset, give Atomic Habits a read you’ll
discover how tiny changes can lead to remarkable results.

TIPS TO BREAK BAD HABITS:

Have a Plan: Strategize how to replace bad

habits with positive actions.
Identify Triggers: Recognize the situations or
emotions that lead to unwanted behaviors.
Replace with Positive Actions: Swap harmful
habits with constructive ones.
Surround Yourself with Positive Influences:
Be around people who inspire you to make
good changes.
Visualize Your Success: Imagine achieving
your goals to stay motivated.
Find an Accountability Partner: Team up with
someone who supports your journey.
Track Your Progress: Keep a journal to
monitor your growth and reflect on your habits.
Keep It Simple and Sustainable: Focus on
building small, consistent routines that are easy
to maintain.
Setting Goals:
Tips to set realistic and achievable goals (Using the SMART goals framework)
S.M.A.R.T goals are a structured approach to setting and achieving objectives
effectively.

pecific – Define your goal

(e.g., "I will walk 20 minutes daily
and aim for 5,000 per day.")

easurable – Track progress

(e.g., "I will count my steps.")

chievable – Keep it realistic.

(e.g., "I will start with 15 minutes
and increase gradually.")

elevant – Align with well-being.

(e.g., "Daily walks will help me
reduce stress and improve focus.")

ime-bound – Set a deadline.

(e.g., "I will achieve this within
two months.")

Journal Prompts on the Theme:

1) Daily Activity Tracker – Reflect on 4) Energizing Morning Routines – If
your daily movement. How can you you could create the perfect morning
incorporate more activity into your routine to energize your day, what
routine? would it include?
2) Movement as a Habit – What small, 5) Reflection at Month’s End – At the
sustainable habit can you start this end of April, reflect on how staying
month to stay active? How will you track active impacted your mood and energy
your progress? levels. What worked well?
What would you change?
3) Overcoming Obstacles – What are
some challenges that prevent you from
staying active? How can you overcome
them?

CREDITS Editorial:
Graphics: Maira 12D Jiya 11E
Jumaana Shabeer Aarush 11K Aparna 12E
Aarav 11L