Make A Move For Resilience

How Simple Movements Can Boost Confidence, Energy, and Focus

There are moments when we could all use a little more confidence, energy, or assertiveness — whether before a tough meeting, a presentation, or just to feel more ready for the day.

In my work coaching for resilience and coaching for stress management, I’ve found that simple movements — just a few minutes of the right kinds — can make a big difference in how we feel.

This isn’t about getting fit or losing weight. It’s about harnessing the power of your body to shift your mental and emotional state.

The secret? Your endocrine system.

Why Movement Matters for Confidence and Energy

When we move our bodies release a cascade of hormones and neurotransmitters that influence how we feel and how we show up. For example: 

•  Testosterone rises, helping us feel more confident and assertive.

•  Dopamine surges, improving focus, motivation, and a sense of reward

•  Cortisol, the stress hormone, becomes more balanced out.

•  Endorphins are released, promoting wellbeing and reducing anxiety.

•  DHEA increases, supporting resilience and stress recovery.

And you don’t need a gym or fancy equipment. Just 5–10 minutes of movement — anywhere, anytime — can activate these systems and shift your state.

Research-Backed Benefits:

Testosterone and Mood: Short bouts of resistance exercise can significantly boost testosterone levels and improve mood, particularly in men, but also in women (Kraemer et al., 1998; Daly et al., 2005).

Dopamine and Motivation: Movement stimulates dopaminergic pathways, enhancing motivation and executive function (Robertson et al., 2016).

DHEA and Stress Resilience: Studies show DHEA helps counteract cortisol and promotes psychological resilience (Morgan et al., 2004).

Endorphins and Wellbeing: Even low-to-moderate intensity exercise releases endorphins, improving mood and reducing stress (Boecker et al., 2008).

Three Simple Movements to Boost Your Confidence and Resilience

1. Squats (or Chair Squats)

What it is: Standing with feet hip-width apart, lower yourself as if sitting into a chair, then rise back up.

Adaptation: If needed, use a chair for support—just sit down and stand up repeatedly.

Why it works: Engages glutes, thighs, and core—large muscle groups that stimulate testosterone and DHEA. Also improves posture and groundedness—helping you feel stable and strong.

2. Push-ups (or Modified Push-ups)

What it is: From a plank position, lower your chest toward the floor and push back up.

Adaptations:

• Knees on the ground for support.

• Use a wall or sturdy table—stand at an angle and push away from the surface.

Why it works:

• Strengthens upper body (chest, shoulders, arms), boosting testosterone and dopamine.

• Promotes a sense of capability and readiness—preparing you mentally and physically

3. Marching on the Spot (or High Knees)

What it is: Lift your knees one at a time, swinging your arms naturally as you march.

Adaptation: Raise knees only as high as comfortable.

Why it works:

• Gets blood flowing and raises endorphins—improving mood and reducing stress.

• Activates the core and hip flexors, promoting energy without overexertion.

Why This Matters in Coaching

In coaching for resilience or coaching for stress, we often focus on mindset, goals, and insight, all vital tools for growth.

But we sometimes forget that the body shapes the mind.

These simple movements offer a way to physically shift state, whether it’s feeling more confident before a big meeting, shaking off stress, or simply bringing more energy and focus to your day.

They’re quick, easy, and grounded in science—showing that even small actions can have powerful impacts on our hormones, neurotransmitters, and performance.

Want to explore how movement and coaching can enhance your resilience, reduce stress, and improve performance?

Reach out to learn more about Whole Human Coaching - an approach that integrates mind, body, and performance to help you thrive in work and life.