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Grief Impacts the Body
Grief Impacts the Body
Grief is not just emotional or spiritual; it is physical. You may feel exhausted, tense, restless, or like your body is made of stone. Many people respond by staying inside, sitting for long stretches, scrolling on their phones or staring at the TV. That kind of passive waiting often makes sadness, anxiety, and brain fog even worse.
God created your body and soul together (Genesis 2:7). Moving your body after a loss will not erase your grief, but it can gently reduce its weight, calm your nervous system, and help you keep walking with God through the valley instead of getting stuck on the couch.
Movement Helps in Grief
Movement Helps in Grief
Research suggests that physical activity can support people who are grieving in several important ways:
It can reduce symptoms of depression, stress, loneliness, and even post‑traumatic stress after a bereavement.
Activities like walking, stretching, yoga, and other gentle exercise give a sense of freedom, provide distraction from constant rumination, and offer a healthy outlet for emotion.
Moving your body can increase life satisfaction and help you feel a little more “in your skin” when you feel numb or disconnected.
One review of bereavement studies concluded that physical activity “may benefit grief outcomes… alleviating feelings of depression, anxiety… and enabling the expression of emotions, providing a distraction, and an escape from grief.”
Even short bouts of outdoor movement—like a 10‑minute walk—have been shown to lift mood, restore attention, and increase relaxation more than sitting still, especially in natural environments. (Source)
Biblical Encouragement to Walk
Biblical Encouragement to Walk
Scripture often describes life with God as a walk:
“Even when I walk through the darkest valley, I will not be afraid, for you are close beside me.” (Psalm 23:4)
“And so I walk in the Lord’s presence as I live here on earth!” (Psalm 116:9)
Putting one foot in front of the other—literally—can become a small act of faith: “Lord, I don’t know how to do this, but I will walk with you today.”
PRACTICAL IDEAS TO MOVE YOUR BODY
PRACTICAL IDEAS TO MOVE YOUR BODY
These practices are simple, gentle, and designed for people whose energy is low and whose hearts are heavy. (Always check with your doctor before beginning any significant physical exercise routine.)
1. The Grief Walk
1. The Grief Walk
Goal: 10–20 minutes, 3–5 times per week (or whatever you can manage).
Choose a safe route: around the block, a nearby park, even slow laps in a hallway.
As you start, notice your feet touching the ground.
With each step, you might pray a short phrase:
“Lord, walk with me.”
“One step with you at a time.”
If painful thoughts come up, you don’t need to push them away. Let them be there as you keep moving, and talk to Jesus about them as you walk.
Many widowed individuals report that walking “gets me up and moving, and I always feel better afterward” than when they were “spending far too much time sitting idle.” (Source)
2. Gentle Stretching Routine
2. Gentle Stretching Routine
Stretching is low‑impact and can be done in a chair if needed.
Search for a YouTube video on easy stretches or try this simple sequence once or twice a day:
Neck rolls: Slowly roll your head from one shoulder to the other, noticing tightness.
Shoulder circles: Lift your shoulders toward your ears as you inhale, roll them back and down as you exhale.
Chest opener: Clasp your hands behind your back (or hold a towel), gently lift your chest, and breathe deeply.
Seated forward fold: Sitting in a chair, feet flat on the floor, slowly lean forward and let your arms hang toward the ground.
As you stretch, breathe slowly and talk to God: “Lord, my body is tense. Please relax me in your presence.”
3. Movement as a Grief Break
3. Movement as a Grief Break
When you feel overwhelmed, give yourself a planned movement break instead of only a distraction break.
Set a timer for 5–10 minutes.
Do a few light household tasks (vacuuming, folding laundry, watering plants) with awareness of your body.
When the timer ends, pause, notice how you feel, and thank God for even a small shift.
Research suggests that people experiencing grief often benefit from being active. (Source)
4. Walking with Others
4. Walking with Others
If you have the capacity, consider inviting a trusted friend, family member, or small group member to walk with you.
Tell them, “I don’t need you to fix anything—just walk with me and maybe listen.”
Walking side‑by‑side can make it easier to talk honestly, or to be silent together, without the intensity of face‑to‑face conversation.
Group and companion walking has been shown to ease feelings of loneliness and support those walking through grief. (Source)
Megan Devine: Psychotherapist, best selling author, and consultant.
“Grief is not a problem to be solved; it’s an experience to be carried.” - - Megan Devine
“Grief is not a problem to be solved; it’s an experience to be carried.” - - Megan Devine
Source: Megan Devine, It’s OK That You’re Not OK: Meeting Grief and Loss in a Culture That Doesn’t Understand (Sounds True, 2017).
Image Credits:
Image Credits:
Cover photo by Arek Adeoye on Unsplash
Photo of Megan Devine: https://refugeingrief.com/press/
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