November is a time when many of us reflect on gratitude. Gratitude for family, friends, and the simple joys in life. However, did you know that moving your body can also help strengthen feelings of gratitude? Being physically active and thankfulness are both powerful tools for improving mood and lowering stress during the busy holiday season. In fact, research shows that gratitude and physical activity are closely connected; people who regularly express gratitude tend to engage more in health-promoting behaviors like exercise, leading to better overall well-being (Hill et al., 2013).
The Power of Gratitude and Movement
Gratitude and movement have been shown to improve mood and emotional balance. Research using brain imaging shows that gratitude activates the brain’s reward system, increasing dopamine and serotonin, which reinforce positive emotions and lower stress levels (Kini et al., 2016). Likewise, even light to moderate physical activity releases endorphins, supporting pain relief, stress reduction, and improvement in mood (Cleveland Clinic, 2022). When combined, gratitude and movement can help us feel more centered, optimistic, and resilient during times of busyness or change, as both enhance emotional regulation and resilience to stress (Diniz et al., 2023; Mikkelsen et al., 2017).
Ways to Move with Gratitude (Millacci, 2025)
- Take a “Gratitude Walk.” Bundle up and go for a short walk outdoors. As you move, notice three things you’re thankful for: the crisp air, the view of the mountains, or time with a loved one.
- Add movement to family time. After a meal, enjoy a neighborhood stroll or family game. Physical activity strengthens social bonds and helps everyone unwind.
- Practice mindful movement. Stretch, breathe deeply, or do simple yoga poses while reflecting and feeling appreciation for what your body can do.
- Give movement meaning. Volunteer to shovel a neighbor’s driveway, rake leaves, or cleanup riverwalks or roadways, Acts of service link physical activity with purpose and gratitude.
Keep it Moving
Remember, every step counts. Even ten minutes of movement paired with a gratitude mindset can lift your mood and reduce stress. By blending thankfulness with physical activity, you’re not only caring for your body but also nurturing your mind and spirit.
When we move with gratitude, we do more than exercise. We connect to our minds to our bodies and create moments that strengthen us physically and emotionally. Approaching movement with gratitude isn’t just a mindset, it’s a simple way to support both mental and physical health during a demanding season.
References
Cleveland Clinic. (2022, May 19). Endorphins: What they are and how to boost them. https://my.clevelandclinic.org/health/body/23040-endorphins
Diniz, G., Korkes, L., Tristão, L. S., Pelegrini, R., Bellodi, P. L., & Bernardo, W. M. (2023). The effects of gratitude interventions: a systematic review and meta-analysis. Einstein (Sao Paulo, Brazil), 21, eRW0371. https://doi.org/10.31744/einstein_journal/2023RW0371
Hill, P. L., Allemand, M., & Roberts, B. W. (2013). Examining the pathways between gratitude and self-rated physical health across adulthood. Personality and Individual Differences, 54(1), 92–96. https://doi.org/10.1016/j.paid.2012.08.011
Kini, P., Wong, J., McInnis, S., Gabana, N., & Brown, J. W. (2016). The effects of gratitude expression on neural activity. NeuroImage, 128, 1–10. https://doi.org/10.1016/j.neuroimage.2015.12.040
Mikkelsen, K., Stojanovska, L., Polenaković, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48–56. https://doi.org/10.1016/j.maturitas.2017.09.003
Millacci, T. S. (2025, April 7). 20 gratitude exercises & activities to boost wellbeing. PositivePsychology.com. https://positivepsychology.com/gratitude-exercises/
Author
Cara Murray, Professional Practice Extension Assistant Professor