This week from October 6-12 marks Mental Health Awareness Week, and ExerciseNZ is shining a light on one of the most underappreciated, yet effective forms of self-care: movement.

ExerciseNZ CEO Richard Beddie consistently states that “Movement is one of the most powerful, underused tools we have for mental health, and it’s available to everyone, every day.”

“The data is clear: Kiwis already understand the link between movement and mental wellbeing. Mental health consistently ranks as one of the top reasons people exercise, which tells us this message is resonating nationwide,” Beddie said.

“As the leading voice for the exercise industry, our message is simple: move your body, support your mind, and do it together. Movement is one of the easiest, most powerful, yet underused tools we have for mental health, so let’s use it!”

This year’s theme highlighted by the Mental Health Foundation of New Zealand, Top Up Together, is grounded in The Five Ways To Wellbeing, and is a reminder that our mental health is shaped by the small actions we take every day.

One of the most powerful of those actions? Movement.

Beddie said movement is more than a physical intervention, it’s a mental reset.

“Regular activity reduces anxiety and depression, improves sleep, builds confidence, and strengthens emotional resilience. According to the latest industry consumer survey, mental health remains within the top two reasons New Zealanders exercise,” Beddie said.

“Mental health has consistently been a leading motivator.”

Recent research continues to confirm this link. Recent research from Frontiers in Psychology finds that even short bursts of movement, such as 10 minutes, may boost mood and reduce psychological distress.

A 2025 systematic review published in PubMed shows that engaging in structured physical exercise, even among high-stress populations, yields measurable improvements in mental health and quality of life.

Evidence further supports the notion that  group or partner-based physical activity is particularly effective for reducing loneliness and increasing social connectedness.

The five ways to wellbeing provide a simple, evidence-based framework that the entire exercise industry can align with as a long-term commitment to supporting mental wellbeing:

• Whakawhanaunga/Connect: Create connections through group classes, partner workouts, or community walking/run groups that help members feel connected, seen and supported.
• Me Kori Tonu/Be Active: Provide diverse, inclusive, and enjoyable ways to move, catering to all ages, bodies, abilities, and cultural needs.
• Aro Tonu/Take Notice: Encourage mindfulness through breathwork, reflection, and goal setting.
• Ako Tonu/Keep Learning: Empower all to learn new techniques, try unfamiliar formats, and discover more about their body. 
• Tukua/Give: Give back by creating welcoming spaces, offering free intro sessions, or supporting members to uplift each other.

“As we mark Mental Health Awareness Week, Exercise New Zealand is encouraging communities to see movement as a simple, powerful way to “top up” their wellbeing together,“ Beddie said.

“Aligned with The Five Ways To Wellbeing, moving our bodies connects us with others, grounds us in the present, and strengthens both mind and body. Whether it’s through group classes, partner workouts, or a solo walk to reset, everyday movement is one of the most accessible ways we can support our mental health, together. ”