Active body, peaceful mind: How physical activity supports wellbeing

Ilia Lindsay, Registered Psychologist, Komodo Head of Psychology

7/4/2022

2022/03/24

Active body, peaceful mind

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This article was last reviewed and updated by the Komodo Psychology Team in October 2025.

We all know that moving our bodies is good for physical health - but did you know that regular physical activity also supports mental health and wellbeing for both students and teachers?

Research shows us that regular physical activity can improve mood, decrease anxiety and stress, help with sleep patterns and can also create a layer of resilience against mental health difficulties such as depression (Biddle et al., 2019; Kandola et al., 2020).

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At a very basic level, physical activity means moving any part of your body that activates your muscles and expends energy. When you think of it like this, there are endless possibilities of what we can do to be active. However, physical activity is so much more than aerobic conditioning and muscle strengthening. People who exercise regularly do so because of the considerable impact on their wellbeing. When we engage in physical activity we feel more energetic and mentally focussed, we experience improved memory and recall, enhanced flexibility in thinking and are able to engage in relaxation more easily (Biddle et al., 2019).

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So, how does this work?

Researchers suggest that physical exercise supports wellbeing and mental health by providing us with an activity that facilitates social interaction, self-efficacy and achievement and distraction, regardless of our age (Marconin et al., 2022, Sharma, 2019). Additionally, exercise can help be calming or alerting, which can aid in physical and emotional regulation. Finally, on a physiological level, research tells us that any type of physical activity triggers chemical reactions in the brain, which is why we experience so many psychological benefits. Specifically:

Firstly, any type of physical activity will produce endorphins - commonly known as the “hormones of happiness” (Sharifi, Hamedinia, & Hosseini-Kakhak, 2018).
Secondly, regular exercise decreases our “stress hormone” cortisol which is why stress reduction and sleep improvement is often experienced (Sharma, 2019).
Lastly, one of the neuro-chemicals that regulates our mood called norepinephrine is stimulated through physical activity.

The benefits are endless.

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Physical activity & student wellbeing

For children and adolescents, physical activity isn’t just about fitness - it’s a key strategy for supporting mental, emotional, and social development. Active students often experience:

Greater autonomy, competence, and social connectedness, which strengthen resilience
Improved mood and self-esteem
Enhanced emotional and behavioral regulation
Better sleep patterns
(Dore et al., 2020; Kandola et al., 2020)

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Practical strategies for students

Regular movement doesn’t have to mean full Physical Education lessons or long sports sessions. Even small bursts of activity in the classroom can improve focus, mood, and wellbeing.

Choose activities students enjoy: Dancing, sports, climbing, cycling, playground games, or even jumping on a trampoline at home. Enjoyment increases motivation and consistency.
Break it up: Short, frequent movement breaks are effective. Consider 3 -5 minute “body breaks” between lessons or every 30- 45 minutes to stretch, shake out limbs, or do light exercises.
Small classroom movement ideas:
- Stretch and reach breaks: Stand up, roll shoulders, stretch arms, or do neck rotations.
- Chair exercises: Seated leg lifts, ankle circles, or torso twists.
- Movement challenges: Quick laps around the classroom, wall sits, or “jump and clap” for 1-2 minutes.
- Active learning: Incorporate movement into lessons, e.g., act out a story or move to different corners for different answers, even take the lesson outside.
Mindful movement: Encourage students to notice how their body feels while moving - heart rate, breathing, muscle tension. This helps connect mind and body and improves focus and emotional regulation.
Check in with needs: Before each activity or break, ask students if they need something energising (jumping jacks, fast-paced movement) or calming (yoga poses, deep stretching). Tailoring movement to current needs enhances its benefits.

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Practical strategies for teachers

Teachers often face long days of standing, sitting, and managing multiple demands, which can affect mood, focus, and overall wellbeing. Incorporating physical activity - even in small ways - can improve energy, resilience, and stress management.

Integrate movement into your day:
- Micro-breaks between lessons: Stand, stretch, or do a short walk around the classroom or school grounds.
- Desk exercises: Shoulder rolls, seated leg lifts, or gentle twists while planning or grading.
Make it enjoyable: Choose activities you genuinely like - walking, cycling, yoga, or dancing. Enjoyment increases the likelihood of sticking with it consistently.
Social movement: Walk with colleagues during breaks, take part in school sports or movement challenges, or organise short active games with students. Social interaction boosts mood while getting you moving.
Active teaching strategies: Incorporate movement into lessons - have students move for responses, stand for activities, take the lesson outside or act out concepts. This gets you moving while enhancing engagement.
Mindful movement: Use movement to reduce mental load. For example, a brief stretch or a few deep breaths while standing can help reset attention and calm stress.
Check in with your needs: Consider what your body and mind need at different points in the day:
- Energizing movement: brisk walk, jumping jacks
- Calming movement: gentle stretches, yoga poses, or slow walking.
Make it a habit: Schedule small bursts of movement throughout the day - 5 minutes here and there add up and can improve your mood, focus, and classroom presence.

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Recommended guidelines

International recommendations suggest that children and adolescents aim for at least 60 minutes of moderate-to-vigorous physical activity per day, while minimizing prolonged sedentary periods (WHO, 2020). Adults, including teachers, are encouraged to engage in at least 150 minutes of moderate-intensity activity per week, which can be broken into short daily sessions.

Physical activity is a win-win strategy: it supports both student and teacher wellbeing by improving mood, reducing stress, enhancing sleep, and strengthening resilience. Embedding movement into daily school routines - whether through active lessons, play, or personal exercise - creates healthier, happier, and more connected classrooms for everyone.

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Need ideas?

We asked the team at Komodo how they like to move their bodies and create peace in their mind.

Taking pets for a walk
Hiking in nature
Swimming
Dancing
Yoga or Pilates
Team sports
Snow sports
Group fitness classes

Download our free Movement Worksheets that have been created for students to explore different ways to move their body.

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References:

Biddle, S. J. H., Ciaccioni, S., Thomas, G., & Vergeer, I. (2019). Physical activity and mental health in children and adolescents: An updated review of reviews and an analysis of causality. Psychology of Sport and Exercise, 42, 146–155. https://doi.org/10.1016/j.psychsport.2018.08.011

Dore, I., O’Loughlin, J. L., Beauchamp, G., Martineau, M., & Fournier, L. (2020). Volume and social context of physical activity in association with mental health, anxiety and depression among youth. Preventive Medicine, 141, 106306. https://doi.org/10.1016/j.ypmed.2020.106306

Kandola, A., Ashdown-Franks, G., Hendrikse, J., Sabiston, C. M., & Stubbs, B. (2020). Physical activity and depression: Towards understanding the antidepressant mechanisms of physical activity. Neuroscience & Biobehavioral Reviews, 116,220–232. https://doi.org/10.1016/j.neubiorev.2020.06.009

Marconcin, P., Peralta, M., Ferrari, G., Gouveia, É. R., Cavalcante, B. R., Marques, A., & Sarmento, H. (2022). The association between physical activity and mental health: A systematic review and meta-analysis. Health Promotion Perspectives, 12(2), 115–127. https://doi.org/10.34172/hpp.2022.15

Sharma, A. (2019). Physical activity for health and wellness: An overview. Journal of Clinical and Preventive Cardiology, 8(2), 56–61. https://doi.org/10.4103/jcpc.jcpc_10_19

Sharifi, M., Hamedinia, M. R., & Hosseini-Kakhak, S. A. (2018). The effect of exercise on endorphin and serotonin hormones in blood. Journal of Chemical and Pharmaceutical Sciences, 11(3), 12–17.

World Health Organization. (2020). Guidelines on physical activity and sedentary behaviour. World Health Organization. https://www.who.int/publications/i/item/9789240015128