Agora: Red Deer Polytechnic Undergraduate Journal
Volume 16:1 2025 Agora Conference Proceedings

Move Your Mood: A Wholistic EvidenceBased Approach to Enhancing
Physical and Mental Well-Being in
Adolescence
Jocelyn Wynnychuk
Adolescence can be a very stressful period for many, as
it is characterized by a multitude of physiological, social, and
environmental changes (Binning et al., 2021; Bluth et al., 2016;
Bluth & Eisenlohr-Moul, 2016; Ramseyer Winter et al., 2019).
These changes may make adolescents vulnerable to developing
mental health difficulties which can persist through adulthood
(World Health Organization [WHO], 2021). With this in mind,
adolescence is a pivotal period for developing healthy habits to
defend against these issues (WHO, 2021). Move Your Mood is
a program developed by Alberta Health Services (AHS) with the
aim of encouraging individuals to engage in healthy lifestyle
practices to improve well-being (Move Your Mood, 2011).
Move Your Mood enhances well-being through four main pillars
that touch on multiple aspects of an individual’s life; Practice
Mindfulness, Move Your Body, Fuel Your Body, and Expand
Your Mind.

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During a typical Move Your Mood session, each of these
pillars are addressed. For example, a program may begin with a
brief mindfulness practice, followed by a movement activity to
touch on the Move Your Body Pillar. This is usually followed by
eating a healthy meal together to touch on the Fuel Your Body
Pillar, and finishing with an activity that builds positive coping
strategies to touch on the expand your mind pillar.
Typically, programs are run for eight weeks during which
each of the pillars are addressed in multiple ways. The value of
Move Your Mood was supported by a research study conducted
by Oddie and colleagues (2014) which found that 8 weeks of PA
in Move Your Mood resulted in significantly reduced depressive
symptoms, improved mood, improved coping ability, and
increased motivation to exercise. In 2024, a studio solely
devoted to Move Your Mood was opened, providing a space for
sessions to be run in, and allowing children and adolescents
accessing mental health services in the area to use the space.
Move Your Mood serves many groups including
children and youth, new mothers, and older adults (Move Your
Mood, 2011). Each of the pillars and the accompanying
activities to address them are built upon a body of supporting
research evidence illustrating how they can enhance well-being
in each of these groups. The current review focuses on how each
of the pillar’s benefit adolescents, as this is one of Move Your

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Mood’s most served populations. The program was initially
developed based on evidence that supports the benefits of each
of the pillars, however research is always evolving. As such, the
current review focuses mainly on research that was published
within the last 10 years (2015 and later) in order to reflect the
current body of literature.
Practice Mindfulness
Mindfulness is often referred to as enhanced attention to
current experiences, especially with an open sense of acceptance
(Brown & Ryan, 2003). A strong relationship between
mindfulness and well-being for adolescents has been reported in
the literature. Multiple studies have shown a reduction in
depression and anxiety symptoms among youth following a
mindfulness program (Bluth et al., 2016a, 2016b). Being present
in the moment and noticing internal physical sensations
interrupts rumination and protects against negative thought
cycles (Bluth & Eisenlohr-Moul, 2017; Galla, 2016). Practicing
mindfulness can also decrease adolescents’ perceived stress and
improve their ability to manage that stress (Bluth & EisenlohrMoul, 2017; Bluth et al., 2016b; Galla, 2016). Numerous studies
have also shown that practicing mindfulness can build
adolescent resiliency (e.g., Bluth & Eisenlohr-Moul, 2017). In
addition, mindfulness has been associated with increased life

270

satisfaction and increased positive affect (Bluth et al., 2016b;
Galla, 2016).
Many programs aimed for increasing mindfulness have
been created and are often originally aimed toward adults and
later adapted to be more suitable for adolescent audiences (Bluth
et al., 2016b; Bluth & Eisenlohr-Moul, 2017). However,
research points to the importance of tailoring mindfulness
programs to a more specific and tighter age range, as
mindfulness programs delivered to younger adolescents have
had mixed results, and mindfulness is often found to be more
beneficial for older adolescents (Bluth & Eisenlohr-Moul, 2017;
Johnson et al., 2017). Many researchers make suggestions for
how to best suit mindfulness interventions to an adolescent
group (Bluth et al., 2016a, 2016b; Coholic et al., 2023).
Recommendations often highlight the importance of ensuring
that adolescents feel safe (Bluth et al., 2016a), that the activities
are designed to be fun (Coholic et al., 2023), and that techniques
to incorporate mindfulness into daily routine are taught (Bluth et
al., 2016b).
Move Your Body
Move Your Mood encourages daily physical activity
(PA) and provides youth with multiple different fun and
engaging ways to do so, providing youth with additional ways

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to get active that they may otherwise not be exposed to through
traditional physical education or organized sport. Multiple
options for PA are important as they allow more opportunities
for youth with varying interests and degrees of motivation to
find activities that they enjoy. This is important as individuals
are more likely to continue an exercise program if they find it
enjoyable, and developing these habits during adolescence may
lead to lifelong involvement in PA (Teixiera et al., 2022).
The Canadian Society for Exercise Physiology (CSEP,
2023) recommends that children and youth aged 5 to 17 years
old engage in at least 60 minutes of moderate- to vigorousphysical

activity

(MVPA)

per

day.

Additionally,

recommendations for several hours of light physical activity per
day and limiting screen time are made. Evidence has suggested
that overall, Canadian youth are failing to meet these guidelines,
as only 39% were achieving the recommended amount of MVPA
per day and only 4% of youth were meeting all of the movement
guidelines laid out by the CSEP (ParticipACTION, 2024).
Additionally, PA has been shown to decrease throughout
adolescence, highlighting the importance of programs, such as
Move Your Mood, which seek to increase PA among youth (Doré
et al., 2019).
Youth who engage in PA have been shown to fare better
in terms of overall mental health (Doré et al., 2019). Specifically,

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adolescents with higher levels of PA experience higher life
satisfaction and higher self-esteem (Brown et al., 2021). Brown
and colleagues (2021) showed that adolescents with a
combination of higher MVPA and low sedentary time evidenced
the highest well-being, with higher self-esteem, more resiliency,
and more flourishing. The Move Your Mood studio is equipped
with a number of different devices that pair gaming with
exercise, referred to as exergames, which can provide youth with
a new and fun way to increase their PA. Exergaming has been
shown to be as effective as more traditional forms of PA and may
also be a useful tool in motivating youth to get active (Finco et
al., 2015).
Fuel Your Body
Move Your Mood encourages youth to develop and
practice healthy food practices. This includes eating a variety of
nutritious foods, preparing food at home rather than eating prepackaged meals, and enjoying food with others. As mentioned,
the Move Your Mood studio is equipped with a kitchen to
support this pillar, and sessions usually end with adolescents
making and eating a nutritious snack together. The Canadian
Government (2020) makes recommendations for food and
nutrition which involves the suggestion of making half of each
meal consist of fruits and vegetables, a quarter consist of whole

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grains, and the last quarter consist of a source of protein.
Programs which support positive food habits during adolescence
are crucial as youth often gain more control over their food
choices at this stage, and a nutritious diet is important in
supporting

the

physical

changes

associated

with

this

developmental period and promoting better health outcomes
later in life (Jonsson et al., 2024). Evidence has shown that
adolescents are not currently meeting the recommendations laid
out by Canada’s food guide, and that eating habits tend to
become poorer as adolescence progresses, further supporting the
importance of Move Your Mood and the Fuel Your Body pillar
(Hack et al., 2021).
Both the types of food being eaten and the habits
surrounding eating can play a large role in adolescent wellbeing. Maintaining a well-balanced diet, including a high
consumption of fruits and vegetables has been associated with
more positive self-concept, higher self-esteem, and better
overall mental health for adolescents (Huang et al., 2019; Muros
et al., 2017). In addition to the actual foods being eaten being
important for well-being, the habits surrounding eating are
important as well. Regularly eating breakfast and meals with
family has consistently been shown to be beneficial for
adolescent well-being (Geraets & Heinz, 2023; Jonsson et al.,
2024; Ramseyer Winter et al., 2019). Engaging in these habits

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has been associated with higher life satisfaction, more positive
body image, decreased stress, fewer depressive symptoms, and
more regular engagement in health promoting behaviors like
regular PA and tooth brushing (Geraets & Heinz, 2023; Hong &
Peltzer, 2017; Jonsson et al., 2024; Ramseyer Winter et al.,
2019).
Expand Your Mind
In a typical Move Your Mood session, while the
adolescents are eating together, they will do an activity that
touches on the Expand Your Mind pillar. The Expand Your Mind
pillar centers around simple, positive coping strategies that
enhance an individual’s mental health (Move Your Mood, 2011).
This pillar encompasses a wide variety of activities and practices
which can be done both at home and within a Move Your Mood
session. Four common and general ways that the Expand Your
Mind pillar can be practiced are creativity, gratitude,
affirmations, and kindness.
Doing activities that engage an individual’s creativity,
and performing acts of kindness are two simple ways to practice
the Expand Your Mind pillar. Activities that engage an
adolescent’s creativity, including drawing (Malboeuf-Hurtubise
et al., 2021), writing poetry (Delamerced et al., 2021), and
practicing improvisational theater (Felsman et al., 2019) have

275

been shown to increase adolescent well-being. Activities like
these can be positive outlets to help adolescents through difficult
times, which is promising as there are many simple and
inexpensive ways to promote creativity. For example,
Delamerced and colleagues (2021) found a short poetry practice
to be effective in reducing fear, anger, and sadness among
pediatric cancer patients. Similarly, a short-from of art therapy
was found to be beneficial for students re-entering school amidst
the COVID-19 pandemic (Malboeuf-Hurtubise et al., 2021).
These examples demonstrate that even during challenging
periods, expanding your mind through creative practices can be
beneficial for maintaining well-being. Performing acts of
kindness is another way that adolescents can expand their minds.
Performing acts of kindness for others has been found to
significantly increase adolescent’s positive affect, decrease their
negative affect, and decrease their perceived stress (Tashijian et
al., 2021).
Another way in which the Expand Your Mind pillar is
often practiced within Move Your Mood is through positive
affirmations. Affirmations involve positive messages that an
individual can say to themselves to build a strong mindset (Move
Your Mood, 2011). Brief interventions in which adolescents
practice positive affirmations have been shown to have
academic benefits, with students who participate maintaining a

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higher grade point average and enrolling in more challenging
courses compared to their control group peers (Binning et al.,
2021; Goyer et al., 2017). Additionally, students who engage in
an affirmation intervention have been shown to have reduced
incidences of behavioral misconduct at school (Binning et al.,
2019). Evidence also suggests that self-affirmation may be an
effective means of increasing adolescents’ physical activity by
decreasing their anxiety and building their confidence that they
would be able to effectively practice physical activity (Good et
al., 2013).
Lastly, practicing gratitude is a way that adolescents can
expand their mind. Regularly practicing gratitude has been
associated with improved perceived emotional well-being and
self-worth, higher life satisfaction, and reduced negative affect
(Bono et al., 2019; Shourie & Kaur, 2016). Practicing gratitude
through concrete activities, such as writing letters to important
people in their lives to express their gratitude have been shown
to be effective ways to gain these benefits (Bono et al., 2020).
Discussion
Move Your Mood is an evidence-based program which
supports individuals through the challenging period of
adolescence through pillars of wellness. Each of the pillars is
built on and continues to be backed by large bodies of research

277

supporting their efficacy. Because each of the pillars touches on
different aspects of an adolescent’s life, they can provide a wellrounded sense of well-being to adolescents who practice them.
Furthermore, learning about and practicing these healthy habits
with others offers a social aspect to the program which is
beneficial as well.
A major strength of the Move Your Mood program is the
fact that it is wholistic in nature. The pillars revolve around
different aspects of an individual’s life, and therefore can
provide opportunities to enhance well-being in several ways.
The practice of each pillar improves overall well-being and can
be used individually at different times in the adolescent’s daily
life. For example, PA is an important stress release, but cannot
always be done in the moment, therefore youth may choose to
practice mindfulness in the moment and participate in PA later
in the day. Although each pillar is distinct and has standalone
benefits, the ways that each pillar can be practiced may often
overlap. For example, while eating a nutritious snack at the end
of a program, the group may engage in a mindful eating practice.
Mindful eating simply involves approaching eating with a
nonjudgmental awareness of sensations, both physical and
emotional (Framson et al., 2009). There are also clear links
between the Expand Your Mind pillar and the Practice
Mindfulness pillar. Namely, practicing gratitude aligns closely

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with both. Many mindfulness programs may include gratitude
practices and have in fact been shown to increase gratitude
(Bluth & Eisenlohr-Moul, 2017). Additionally, the Practice
Mindfulness pillar and the Move Your Body pillar can relate to
one another through yoga. Yoga involves PA and can contribute
to muscle and joint strength and balance (Karisetty & Tiwari,
2019). It can also improve mindfulness, for example through
practices involving drawing attention to the breath (Karisetty &
Tiwari, 2019). Another clear link exists between the Move Your
Body and the Fuel Your Body pillars. Maintaining healthy eating
habits with a balanced diet supports PA. Studies have
demonstrated that adolescents who have healthier eating habits,
including regularly eating breakfast engage in more PA (Gereats
& Heinz, 2022; Muros et al., 2017).
Although it is not a distinct pillar, a major strength of
Move Your Mood is its social element. In the previously
discussed study assessing Move Your Mood, focus groups were
also conducted to understand participant’s thoughts about the
program (Oddie et al., 2014). The most predominant theme
emerging from the focus groups was that the participants
enjoyed the social element of the program. Participants not only
reported that they enjoyed the opportunity to get to know new
people, but also that they felt supported by the group and by the
Move Your Mood coaches. Social support is an extremely

279

important aspect of an individual’s well-being, and especially
for adolescents as social relationships often become more
complex during this stage (Orben et al., 2020). It is also
important that adolescents receive social support from a variety
of sources including family, friends, and classmates (Mendonca
& Simoes, 2019). Having adequate social support from multiple
sources has been related to increases in perceived quality of life
and life satisfaction, lower social anxiety, and lower depression
among youth (Bi et al., 2021; Mendonca & Simoes, 2019). Move
Your Mood provides an opportunity for adolescents to make new
friends, expanding their social network further than simply the
friends they can make in school. Additionally, Move Your Mood
coaches may also act as an important source of social support
for adolescents, especially those who may be lacking other
positive adult role models. Research has shown that teachers and
classmates are a particularly important source of social support,
second only to support from family, but still being perceived as
more important than support from friends (Bi et al., 2021). As
Move Your Mood involves a coach that may act as a “teacher”
and other participants that may act as “classmates” this suggests
that the social support received during Move Your Mood is one
of the major strengths of the program.

280

Conclusion
Adolescence is a crucial time in an individual’s
development which involves numerous changes that may give
rise to a range of difficulties. Interventions aimed at helping
adolescents develop healthy habits for the future and increase
well-being are extremely important. The four main pillars of
Move Your Mood enhance well-being in a variety of ways and
are backed by a large body of evidence to support them. Regular
PA, maintaining a nutrient rich and balanced diet, remaining
mindful, and practicing positive coping strategies are all
important ingredients in maintaining and enhancing well-being
in adolescents. Further strengths of the program include its
wholistic nature and the opportunity that it provides for
enhanced social support.

281

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