How can exercise help after losing a loved one?

When we lose a loved one, grief can have a significant impact on our body and mind. From losing sleep to lacking motivation, it’s important to look after yourself after suffering from a loss. Exercise can be a great way to alleviate the impact of grief whilst looking after your physical and mental health.

Can exercise help manage the impact of grief? 

Exercise may not stop grieving, but it’s a useful tool in helping manage the impact of grief. Physical activity releases chemicals in the brain called endorphins which help relieve discomfort and boost our mood. In addition, many experts recommend healthy eating and light physical activity when experiencing loss, as exercise and a healthy diet can reduce stress levels and help you sleep at night. 

A study released in 2021 found evidence that physical activity can benefit the physical and mental health of those who have lost a loved one. The study suggests that physical activity may alleviate feelings of depression, anxiety and the experience of post-traumatic stress disorder; whilst also creating a sense of freedom, enabling the expression of emotions, providing a distraction, and an escape from grief.

Improves your mood

When we exercise, our brain releases a chemical called endorphins, responsible for relieving discomfort and boosting our mood. Grief often invokes feelings of sadness, anxiety and depression. Many experts believe physical activity is a great tool for combating these feelings. 

Gives back control of your life

Exercise can also help bring back a feeling of control, which is something that can be lost when someone passes away. Taking a bit of control back, even just by going for a walk daily, can help grieving people feel themselves again. 

Encourages a healthy sleeping pattern 

Sleep problems are a major part of grief and can exasperate the feelings of grief, causing mental and physical health problems. In addition, sleeping problems are linked to health problems such as obesity, diabetes and heart disease. Exercise can help introduce a healthy routine and improve sleep to calm the negative impact of grief.

Lets you escape from a ‘grief-associated’ environment 

Grief can be all-consuming, from making arrangements for your loved one’s passing to being around family and friends who are also grieving. It’s important to take breaks from the grief-associated environment. Exercise can give you a small break a day from that environment and some time for self-care. 

What physical activity can help with grief?

The 2021 study by Sports Med Open on physical activity and grief found that different types of physical activity helped with different forms of grief. Twenty-two types of physical activity were measured, from yoga and walking to rugby and football. In addition, some people may prefer group activities for a social and competitive element while others prefer solo activities such as swimming or hiking. 

Walking

Walking was found to be useful in supporting grief following pre-natal death (stillbirth). Walking was also found to be supportive for widowed individuals following the death of a spouse. In addition, walking has many health benefits, including cardiovascular fitness, mood, memory, sleep and increased energy levels. 

Yoga

Yoga was also useful for supporting grieving pre-natal death such as stillbirth and miscarriages. In addition, yoga improves your strength, relaxes you, and helps you sleep better. 

Gardening

Gardening is a brilliant way to get exercise because of the stress relief and self-esteem boost you can get from watching your garden grow throughout the seasons. 

Swimming 

Swimming is good for alleviating stress and providing low-impact exercise, which can be useful in grief when tougher exercises can be too much. 

Team Sports

Team sports are great for reducing the loneliness that can come with grief thanks to the friendly supportive environment. Team sports can also bring a sense of accomplishment if they’re competitive and can be a distraction from complicated grief. 

Gym

Getting up, dressed and to the gym can greatly improve getting back into a routine after grief. It’s important not to rush into intensive workouts, however, as you can be at risk of injury or a feeling of failure if you cannot perform as you did before. 

When is a good time to start exercising after losing a loved one?

No set time is best for exercising after losing a loved one, as it’s different for everyone. Instead, it would be best to take your time and only do what feels right for you. Exercise can be a great way to relieve grief, but you can risk injury and feelings of failure if you go back too soon. 

How can you motivate yourself to exercise when coping with losing a loved one?

It would be best to rethink your definition of exercise when you’re mourning; you don’t have to perform as you did before. Stay in your comfort zone and build up slowly; some people can use exercise in an unhealthy way to cope with exercise, so be gentle with yourself. Set realistic expectations – exercise probably won’t remove all feelings of grief, but it can help. 

Making your reason to exercise personal can be a great way to motivate yourself. For example, taking part in a Cancer Research charity run in memory of a loved one.

How can grieving affect your diet?

Grief can impact all areas of your life, including your diet. It’s difficult to remember the importance of food in keeping your mind and body healthy. So, follow some tips to help manage your diet during times of grief.

Is it normal to lose weight when suffering from bereavement?

Appetite is often diminished when suffering grief, leading to significant or mild weight loss. This change in appetite usually comes with other symptoms, such as loss of concentration and a lack of interest in previous hobbies. 

How to maintain a nutritional diet during the grieving process:

• Set reminders to eat if you’re finding it challenging to remember breakfast, lunch or dinner.
• Buy pre-prepared food such as pre-cut vegetables or cooked meat to avoid having to cook long meals when you’re struggling.
• Eat slow-release energy foods to help keep your blood sugar levels steady.
• Stay hydrated and avoid coffee and alcohol as these can affect your energy and sleep. 
• Get plenty of healthy fats and protein to help with energy levels. 

Suffering from a loss? Please don’t hesitate to contact us for advice on the difficult process of choosing the right memorial for your loved one.