Can Exercise Help With Grief? Essential Coping Guide
Discover how physical activity can support emotional healing, reduce depression risk, and restore control during bereavement.
In 2017, Nicola Jane Simmons faced unimaginable loss when her 23-year-old daughter, Hannah, died in an accident just before Christmas. Thrust into a whirlwind of grief while juggling a full-time job as a solicitor, supporting her grieving mother, teenage son, and Hannah’s friends, Nicola turned to yoga—a practice she had never tried before. “Yoga has been my solace,” she shares. “It keeps me physically fit, releases happy hormones, and provides a safe space to process my grief.” This lifeline inspired her to found the Hannah Whitley Foundation, offering free yoga and meditation to others navigating loss.
Exercise may not erase grief, but it serves as a powerful tool for adaptation. Physical activity triggers the release of endorphins and other neurotransmitters that alleviate discomfort and elevate mood. While grief differs from clinical depression, ‘complicated grief’—intense emotional and physical responses persisting for years—can evolve into depression. A 2017 Black Dog Institute study revealed that even one hour of weekly exercise, regardless of intensity, prevents depression. A systematic review confirms physical activity reduces depression, stress, loneliness, and PTSD in the bereaved, with activities like yoga, running, walking, and martial arts fostering freedom, emotional expression, distraction, and social support.
‘A positive tool’
Counsellor Sharon Stallard, specializing in bereavement, emphasizes exercise’s role: “It triggers neurotransmitter and endorphin release, regulating mood and preventing depressive lows.” For many, grief manifests physically and mentally, overlapping with conditions improved by activity. The review notes physical activity’s broad benefits: lowering aggression, boosting life satisfaction, and alleviating PTSD symptoms—outcomes relevant to bereavement.
Bereavement affects over 600,000 UK deaths annually (2018 data), amplifying needs amid events like COVID-19. Pre-arranged activities motivate rising, socializing, and escaping rumination.
Self-care
Grief consumes focus, rendering basics like eating or shopping daunting. “Grievers often neglect self-care—exercise, diet, socializing,” Stallard notes. Solitude aids processing but risks isolation. Exercise counters this, blending solitude with social engagement, like group classes.
- Restores routine: Introduces structure amid chaos.
- Combats withdrawal: Encourages outings and connections.
- Holistic benefits: Pairs with nutrition for sustained energy.
Studies show activity enhances overall well-being post-loss, particularly for older widowers via social clubs and sports.
Focus
Grief drains energy, scattering focus amid relentless emotions. Exercise offers mental clarity—even brief sessions. “It demands full attention, inducing calmness,” Stallard says. Whether swimming or gym work, it distracts from turmoil, motivating re-engagement with life.
Research highlights distraction as key: activity provides escape, enabling emotional processing indirectly. For young bereaved, it rebuilds self-efficacy.
| Exercise Benefit | How It Helps Focus |
|---|---|
| Mindful practices (yoga) | Centers breath, quiets racing thoughts |
| Cardio (running/walking) | Rhythmic motion clears mental fog |
| Team sports | Shared goals sharpen concentration |
Gaining control
Loss shatters control, propelling grievers into an unwelcome reality. Exercise reclaims agency: a daily walk symbolizes progress. “Regaining control is the first step toward normalcy,” Stallard explains. Ambitious goals like marathons reframing loss—e.g., cancer fundraisers—honor the deceased positively.
This empowerment aligns with dual-process models, balancing loss and restoration coping. Behaviour interventions with activity monitoring prove feasible for high-risk bereaved adults.
Sleep
Insomnia plagues grievers: nights awake, days disengaged. Exercise establishes healthy rhythms, improving sleep quality. Regular activity tires the body naturally, mitigating grief’s toll. Evidence links it to better sleep hygiene post-bereavement.
- Timing matters: Morning/afternoon sessions avoid overstimulation.
- Intensity balance: Moderate avoids exhaustion.
- Consistency: Builds circadian alignment.
No one-size-fits-all
Grief is unique; exercise tailoring varies. Start small: 10-minute walks scaling to preferences. Consult professionals for complicated grief. Resources like NHS grief support complement activity.
Review calls for tailored interventions targeting specific outcomes and populations.
Frequently Asked Questions (FAQs)
Q: Can any exercise help with grief?
A: Yes, from walking to yoga; even low-intensity weekly activity prevents depression. Choose enjoyable forms for sustainability.
Q: How soon after loss should I start exercising?
A: When ready; begin gently to avoid overwhelm. Listen to your body.
Q: Does exercise replace therapy?
A: No, it complements. For intense grief, combine with counselling.
Q: What if I lack motivation?
A: Pair with social groups or apps for accountability. Small steps build momentum.
Q: Is exercise safe during complicated grief?
A: Generally yes, but consult doctors for physical symptoms.
Practical Tips to Get Started
Overcome inertia:
- Schedule short sessions.
- Join classes for community.
- Track mood improvements.
- Combine with nature walks.
Nicola’s story exemplifies: yoga transformed despair into purpose, aiding her family too.
Physical symptoms like fatigue mirror mental strain; exercise addresses both. Cleveland Clinic notes grief’s normalcy, with coping via activity.
Ultimately, movement honors life amid loss, fostering resilience. As research evolves, exercise stands as accessible support.
References
- Can exercise help with grief? — Patient.info. 2023. https://patient.info/features/mental-health/can-exercise-help-with-grief
- Can Physical Activity Support Grief Outcomes in Individuals Who Have Been Bereaved? A Systematic Review — PMC/NCBI (Sports Medicine – Open). 2021-04-12. https://pmc.ncbi.nlm.nih.gov/articles/PMC8028581/
- How to cope with the physical symptoms of grief — Patient.info. 2023. https://patient.info/features/mental-health/the-physical-symptoms-of-grief
- Understanding Bereavement and Grief — Patient.info. 2023. https://patient.info/mental-health/grief-and-bereavement
- What Is Grief? Types, Symptoms & How To Cope — Cleveland Clinic. 2023-07-05. https://my.clevelandclinic.org/health/diseases/24787-grief
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