Written by Mia Barnes

You don’t need a strict workout routine to feel the mental benefits of movement. Even small amounts of physical activity can help clear your mind, boost your mood, and reduce stress. Whether it’s a short walk, a yoga session, a workout class, or stretching while watching TV, movement plays a big role in how you feel mentally.

At Amp Wellbeing, we believe that fitness and wellness should be accessible, enjoyable, and seamlessly integrated into daily life. Our mission is to inspire everyday movement, making it easy for you to prioritise your health—whenever and wherever it suits you. We understand that mental and physical wellbeing go hand in hand, which is why we design stylish, functional, and high-quality fitness equipment that fits effortlessly into your home and lifestyle.

Movement is more than just exercise—it’s a powerful tool for self-care, balance, and overall wellbeing. Whether you’re looking to relieve stress, build strength, or simply feel better, we’re here to support you with the right equipment and guidance to make movement a natural part of your day. Here’s how it can positively impact your mental health.

Reduces Stress

Boosts Your Mood

Exercise triggers endorphins, the chemicals in your brain that help relieve pain and improve your mood. This is why people often feel better after a workout, even when they weren’t in the mood to start. But you don’t have to push yourself through an intense gym session to reap the benefits. A bike ride, a casual swim or playing with your pet can all help boost your mood naturally. 

If you’re not into traditional exercise, try dancing, hiking or anything that gets you moving in a fun way. Even if you’re short on time, just a few minutes of gentle movement can help shift your mindset.

Clears the Mental Clutter

Some of the best thinking happens when you’re moving. Walking, running and other repetitive activities help your brain process thoughts and emotions more efficiently. That’s why taking a walk often helps when you feel stuck on a problem. 

If you’re overwhelmed, try moving without distractions — no phone or music — just let your thoughts settle as you go. If you do need a little guidance, listening to a wellness podcast while walking can boost your mental well-being and give you new ways to manage stress. 

Helps You Feel More Connected

Physical activity doesn’t have to be a solo endeavour. Moving with others can help you feel more connected, which is just as important for mental well-being as the movement itself. Whether it’s joining a sports team, taking a yoga class or just going for a walk with a friend, being active with others can combat loneliness and boost your motivation. 

Promotes Better Sleep

If you struggle to fall asleep or wake up feeling groggy, moving more during the day can help. Regular physical activity regulates your circadian rhythm, making it easier to fall and stay asleep.

Remember, you don’t need a hectic or intense workout — just moving more throughout the day can make a difference. Even stretching or doing light yoga before bed can help your body wind down. We have some beginner guides and workouts to help you get started in our Workout Centre.

Increases Energy

It sounds backward, but when you’re tired, movement can actually help you feel more energized. Physical activity increases blood flow and oxygen levels, which fights off sluggishness. If you hit an afternoon slump, a quick walk or even standing up and stretching for a few minutes can wake you up more effectively than another cup of coffee. 

Small Moves, Big Impact

The benefits of movement add up over time. You don’t have to overhaul your routine — just find small ways to move throughout the day (you can read more about creating a consistent,  easy to follow fitness plan here). If you feel sluggish, stand up and stretch. If your mind is racing, take a short walk. Even if you’re not in the mood to exercise, doing something simple can help shift your energy. Movement isn’t about doing the most but about doing what you can.

Keeping your child healthy and strong means balancing a good diet and enough physical activity. Exercise supports growth, posture and joint health — especially in developing years.

Luckily, children love yoga’s unique movements since they can explore just how extraordinary their bodies are. Kids’ yoga positions are often inspired by animals or familiar objects, making them easy to remember and fun to try.

Physical movement is vital for children to develop fully functioning bodies. The World Health Organization recommends that kids get at least 60 minutes of moderate to high-intensity exercise daily. However, only 24% of 6- to 17-year-olds achieve this goal.

Here are the best introductory yoga postures to get your child moving.

1. Criss-Cross Applesauce Seated Pose
Undo hours of sitting at a desk in a classroom and improve children's spinal pressure and posture with this seated pose.

Slouching can increase spinal stress by 113%, causing severe back pain. Advise your child to:

• Sit on the floor, find your seat bones and place your weight over them.
• Cross your legs, positioning your knees to touch the ground.
• Raise your arms to place your palms together in front of your heart or over your head like a lamp.
• Hold for five seconds.

Tip: If your child struggles to cross your legs, have them move their feet further forward until they can.

2. Ships Ahoy
The boat pose is easy, strengthening the core while improving balance. Advise your child to:

• Slide your ankles forward more from the seated pose until your legs are straight.
• Move your arms forward until they are level with the floor.
• Rock back on your tailbone and raise your legs a few inches off the floor.
• Hold for five seconds.

Tip: Have your child tighten their stomach muscles to raise their legs.

3. The Cobra

The snake posture is fun for kids and has impressive health benefits. It reverses the damage of sitting hunched over schoolwork. Advise your child to:

• Lie on your stomach on the floor.
• Point your toes down as you slide your hands up along the ground until they are below your shoulders, palms down.
• Raise yourself on your hands, keeping your lower body on the ground. Arch your back upwards and back, letting your head hang until you look like a cobra ready to strike.
• Hold for three seconds, exhale and lower yourself back to the ground. Rest a moment, then repeat four more times.

Tip: Kids who struggle to lift themselves can place their hands further away from their body while staying in line with their shoulders.

4. The Whale
Here’s a fun position to try. It’s excellent for stretching stomach muscles and opening the chest. Advise your child to:

• Exhale from the cobra and lie still for a few moments. Bend your knees as you bring your heels to your buttocks.
• Fold your hands toward your hips, raising them backward to grab your ankles.
• Raise your chest upward, pulling your head toward your feet.
• Rock forward and backward like a little boat or whale in the ocean if you can.

Tip: If your child can’t grab their ankles, tie old socks to them. Have them pull the socks a bit closer each time.

5. The Butterfly
The popular butterfly pose is ideal for opening hips and increasing flexibility. Long periods of sitting decrease hip mobility by 6.1 degrees. Advise your child to:

Sit on your seat bones with your legs crossed.
Place your hands on your ankles, but as you tip forward, make sure your back stays straight as a table.
Next, let the soles of your feet touch.
Finally, bring your hands to your knees, raising and lowering your knees like butterfly wings.

Tip: If your kid can’t get their feet together, move them away from their body until they can.

Each time they practice, they can press their knees a little bit closer to the floor.

Help Your Kids Make the Most of Yoga
Adding yoga to your kid’s daily physical routine helps improve their focus, breathing and spinal health, which supports their overall well-being. Encourage your child to try these five easy postures, increasing their range and reach every time until they feel comfortable. Before long, they’ll be confident in their ability to strike a pose!