Grief is something we all experience at some point in life. It may come after the death of a loved one, the end of a relationship, a serious health diagnosis, or any major life change. While it's most often linked to bereavement, grief can arise from many kinds of loss—and it doesn’t follow a fixed path.

Grieving can affect every part of you: your body, mind, and emotions. It can bring physical symptoms like exhaustion or sleep problems, as well as deep sadness, anxiety, or even depression. During times like these, looking after your mental and physical health is more important than ever.

One simple yet powerful tool that often gets overlooked in grief support is exercise.

In this blog post, we’ll explore how physical activity can help you cope with grief, support your wellbeing, and gently move you towards healing. You'll also find practical tips to help you get started—wherever you are on your journey.

Why Movement Matters When You're Grieving

Grief may feel overwhelming and out of your control, but choosing to move your body—however gently—is one way to support yourself through it. Here’s how exercise can help:

1. Boosts Your Mood Naturally

When you exercise, your brain releases endorphins—also known as “feel-good” hormones. These help lift your mood, ease anxiety, and reduce emotional pain, even if just for a little while.

You won’t suddenly stop grieving, but you may find it easier to get through the day. These moments of relief can make a real difference.

2. Reduces Stress

Grief can send your stress levels through the roof. Whether you’re experiencing fresh loss, long-term sadness, or anticipatory grief (worrying about a future loss), the body often reacts with high cortisol levels and tension.

Moving your body—through walking, swimming, dancing, or yoga—can help reduce this stress response, helping you feel calmer and more grounded.

3. Improves Sleep

Struggling to sleep is common when grieving. Some people can’t fall asleep, while others want to sleep all the time but still feel exhausted.

Regular physical activity helps improve sleep quality and patterns. You may fall asleep more easily and feel more rested when you wake up, which can give you more energy to face the day.

4. Offers a Healthy Distraction

Grief can be all-consuming. Taking part in a physical activity—even a short walk—can shift your focus for a while and bring you into the present moment. It gives your mind a break from painful thoughts and creates space for calm.

Choosing the Right Kind of Exercise

Not all exercise has to be intense or time-consuming. What matters is choosing something that feels right for you, both physically and emotionally.

Here are some gentle ways to move that can support you during grief:

Walking

• Low-impact, accessible, and free

• Offers fresh air, light routine, and space to think

• Try walking in nature, with a friend, or in a group if you’re feeling isolated

Yoga

• Combines movement with breathwork and mindfulness

• Helps calm the nervous system and connect with your emotions

• Choose a gentle or restorative style if you’re new to it or feeling low

Strength Training

• Builds physical and emotional resilience

• Can include light weights or bodyweight exercises at home

• Feeling physically stronger can remind you of your inner strength

Group Fitness or Dance Classes

• Adds social interaction, which many grieving people miss

• Provides structure and motivation

• Shared movement can be uplifting and even feel like informal support

How to Build a Grief-Friendly Routine

Starting anything new during grief can feel like climbing a mountain. Be kind to yourself and take small steps.

Set Realistic Goals

Begin with what feels doable. A 10-minute walk, stretching once a day, or one yoga class a week is more than enough to start.

Listen to Your Body

Some days, even light activity may feel too much. That’s okay. Rest if you need to, and come back to it when you feel ready.

Create a Simple Routine

Try to plan your movement at a time of day when you’re most likely to follow through. Structure can feel comforting when everything else feels uncertain.

Get Support

Working with a grief specialist, personal trainer, or even joining a community class can provide encouragement and tailored support. You don’t have to do this alone.

If you’re dealing with complicated or prolonged grief, or you're overwhelmed by intense emotions like guilt, anger, or hopelessness, professional help can make a big difference.

When to Reach Out for Extra Support

There are over 40 life events that can trigger grief. If your loss feels too heavy to carry on your own, please know you're not weak or failing—you're human.

Signs you may benefit from professional support:

• Ongoing sadness or depression

• Anxiety, irritability, or constant overwhelm

• Sleep issues or physical health decline

• Feeling stuck or unable to cope with daily life

You don’t need to wait until things get worse to ask for help.

Free and Low-Cost Resources (UK):

• Cruse Bereavement Support

• Child Bereavement UK

• Winston’s Wish

• The Good Grief Trust

• The Lullaby Trust

You can also ask your local GP or funeral director for recommendations.

At Handling Grief, although we’re not a charity, we do share free resources here. You’re also welcome to join our free Facebook community, where others walking a similar path offer support and encouragement.

Celebrate the Small Wins

Progress in grief is rarely a straight line. Some days will feel harder than others. That’s why it’s so important to notice and celebrate small steps forward.

• Did you go for a walk today? That counts.

• Tried a new class? Amazing.

• Simply got up and stretched? Still progress.

Tracking your movement or giving yourself a small reward for showing up can help build momentum, especially on days when motivation is low.

Final Thoughts

Grief is personal, unpredictable, and never easy—but you don’t have to stay stuck in it. Moving your body, even gently, can be a powerful way to support your healing, reduce stress, and feel a little more like yourself again.

You deserve to feel better. You deserve support.

Ready to Take the First Step?

If you’re unsure how well you're coping with grief, or you're looking for ways to move forward, start with my free self-assessment quiz:

👉 How Well Are You Handling Your Grief?

Or, if you're ready to talk, I invite you to book a free discovery call. Together, we’ll explore what support you may need and whether working with a grief specialist could help.

👉 Book your call here

Take it one step at a time. You’re not alone.