The Benefits of Movement

Movement is a key component of any healthy lifestyle, and therefore, your Roczen programme. Some of us automatically think about movement only as exercise, and conjure up thoughts of the gym or marathon running. However, movement can also look like dancing, walking, daily prayers, stretching, engaging in spiritual practices, drumming, cleaning the house or playing with children and pets. All people deserve to be able to move their body in a way that feels good, and this looks different from person to person. 

So, onto the many benefits - where do we start?

Disease prevention

It’s been medically proven that people who do regular physical activity have a lower risk of the following diseases1:

  • coronary heart disease and stroke
  • type 2 diabetes
  • bowel cancer
  • breast cancer in women
  • early death
  • osteoarthritis
  • hip fracture and falls
  • dementia

Mood boosting

When we exercise, the body releases signals to the brain including endorphins, serotonin and dopamine. These are known as ‘happy hormones’ because they boost your sense of well being, creating that feel-good feeling.  A 2018 review found that people felt happier with as little as 10 minutes of physical activity per week2

Higher energy levels

A lot of us suffer from feeling tired all the time, which can make it difficult to summon the motivation to move. However, when we do, our heart rate increases and our blood gets flowing. This means there is more oxygen and nutrients to your muscles, resulting in higher levels of available energy. One study found that 90% of people who completed a regular exercise program reported improved fatigue compared to those who did not exercise3.

Better sleep

Exercise can reduce stress and anxiety levels, leaving you feeling more relaxed, which is a perfect zone for sleep. If you exercise outside, exposure to vitamin D can also regulate your sleep-wake cycle4, especially if you go out in the morning.

Fights depression

Research shows that for mild or moderate cases of depression, exercise can be an effective treatment. Exercising increases your brain’s sensitivity to serotonin and norepinephrine, which ease feelings of depression4. A 2023 review found that exercise can be more effective than medication in improving depression, anxiety and stress5

Maintains a strong body

We lose muscle mass and function as we get older, but exercising regularly may reduce muscle loss and maintain strength. Numerous studies have shown that weight-bearing exercise can help to slow bone loss, and several show it can even build bone6.

Boosts brain function

Exercise has been shown to be beneficial for maintaining brain health. One study suggests that exercise can provide protective mechanisms that may reduce declines in cognitive performance attributed to the normal ageing process and protect against changes related to neurodegenerative diseases such as Alzheimer's disease and other types of dementia 7, 8, 9.

These are just a few of the potential benefits, however, you may find that it has other benefits for you. We also appreciate that sometimes there are also limitations to getting moving. If you’re having difficulty or don’t know where to start, do seek advice from your Roczen clinician or routine healthcare provider, who will be more than happy to help.

August 31, 2023
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  1. NHS (2021). Benefits of Exercise. [online] NHS. Available at:
  2. ‌Richards, J., Jiang, X., Kelly, P., Chau, J., Bauman, A. and Ding, D. (2015). Don’t worry, be happy: cross-sectional associations between physical activity and happiness in 15 European countries. BMC Public Health, 15(1). doi:
  3. University of Georgia. "Regular Exercise Plays A Consistent And Significant Role In Reducing Fatigue." ScienceDaily. ScienceDaily, 8 November 2006. <>.
  4. Gao, Qi, et al. “The Association between Vitamin D Deficiency and Sleep Disorders: A Systematic Review and Meta-Analysis.” Nutrients, vol. 10, no. 10, 1 Oct. 2018, p. 1395,,
  5. ‌Craft, L.L. and Perna, F.M. (2004). The Benefits of Exercise for the Clinically Depressed. The Primary Care Companion to The Journal of Clinical Psychiatry, 06(03), pp.104–111. doi:
  6. Ben Singh, Timothy Olds, Rachel Curtis, Dorothea Dumuid, Rosa Virgara, Amanda Watson, Kimberley Szeto, Edward O'Connor, Ty Ferguson, Emily Eglitis, Aaron Miatke, Catherine EM Simpson, Carol Maher. Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine, 2023; bjsports-2022-106195 DOI: 10.1136/bjsports-2022-106195
  7. Kirk-Sanchez, N. and McGough, E. (2013). Physical exercise and cognitive performance in the elderly: current perspectives. Clinical Interventions in Aging, [online] 9, p.51. doi:
  8. Ahlskog, J. Eric, et al. “Physical Exercise as a Preventive or Disease-Modifying Treatment of Dementia and Brain Aging.” Mayo Clinic Proceedings, vol. 86, no. 9, Sept. 2011, pp. 876–884,, Accessed 19 July 2019.
  9. Ahlskog, J. Eric, et al. “Physical Exercise as a Preventive or Disease-Modifying Treatment of Dementia and Brain Aging.” Mayo Clinic Proceedings, vol. 86, no. 9, Sept. 2011, pp. 876–884,,

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