When Grief Feels Heavy, Movement Can Lift You

When my mother passed away after a courageous battle with breast cancer, grief hit harder than I could have imagined. Daily life felt heavy, and even the simplest actions, getting out of bed and getting dressed, walking around, eating, felt impossible. Exercise, which had always been a cornerstone of my life, suddenly seemed impossible.

Yet, over time, I discovered that movement wasn’t just a physical act. It became a lifeline. A way to process my emotions, regain a sense of control, and reconnect with the world.

The turning point came gradually as I started small, integrating movement back into my days in manageable doses. Whether it was a short run, a Pilates session, or a dance class, each step reinforced the simple truth that my body was capable, my mind was able, and that even after trauma, I could reclaim my strength. Over time, these sessions became more than routines; they were intentional acts of healing.

Science supports my experience. Exercise has profound effects on mental health, both biologically and psychologically. Physical activity increases blood flow to the brain, which enhances cognitive function and problem-solving. It lowers cortisol (your stress hormone) and releases endorphins and serotonin, which lift your mood and foster a sense of wellbeing.

Research also shows that exercise promotes the growth of new neurons in the hippocampus, which is the part of the brain involved in memory and emotion. New neurons built on positive experiences help our brains to process and release distressing or traumatic memories more effectively, reinforcing the growing understanding that physical activity can play a vital role in healing from trauma, not just in body, but in mind.

For those navigating trauma, grief, or loss, exercise can also provide structure and a sense of achievement. It also creates opportunities for human connection. Group classes, training partners, or even casual gym acquaintances can become a supportive community, offering encouragement and accountability. In moments of emotional heaviness, simply showing up can help break cycles of isolation and despair. Small wins, like running an extra kilometre or lifting slightly heavier weights, translate into tangible proof that progress is possible, even in the face of adversity.

October is Breast Cancer Awareness Month, a time to reflect and act. Breast cancer awareness remains deeply personal to me, not only because of my mother but because the disease touches countless families. Moving our bodies regularly, and prioritising our physical and mental health are ways to honour those we’ve lost. It’s also every woman’s responsibility, to herself and to those who love her, to feel for lumps every day and go for a mammogram every year.

The broader lesson I’ve learned is this: movement is a privilege, a gift that allows us to celebrate what our bodies can do rather than punish what they can’t.

Consistency is more important than intensity, and self-compassion is more powerful than perfection. For anyone coping with trauma, small, regular steps can rebuild confidence, improve mood, and create a sense of agency over life when everything else feels uncontrollable.

At Planet Fitness, we believe in training, not just exercise, because training is more than physical. It’s a journey that strengthens you not only in body, but in mind and spirit too. And, sometimes, that journey begins with a single, healing step.

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Author: Nhlalenhle Dlangalala from ByDesign Communications on behalf of Planet Fitness.

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