Mental Health MovementActive referenceUnder clinical review

Mood Activation Through Movement

Behavioural-activation movement plan for mild-to-moderate depression and anxiety. Adjunct to clinical care; never a substitute.

Condition: Depression / Anxiety (Movement Adjunct) · ICD-10 F32

Minutes / session

Weeks

Phases

Outcome measures

Under clinical review

At least one module, condition, or outcome record is not marked approved. Treat this page as educational reference material, not an individualized prescription.

Safety rules and escalation

Review these module-specific checks before considering any exercise phase.

Non-bypassable platform pain rules

Pain at or above 6/10 requires an exercise substitution.
Pain at or above 8/10 stops the workout and surfaces emergency-stop guidance.

Red-flag screening

Are you having thoughts of self-harm or suicide?
Emergency Care · Please contact a crisis line, your clinician, or emergency services right now. You are not alone.
Are you in a panic state and unable to function safely?
Urgent Care · Reach out to your mental-health clinician or a crisis line; defer movement until you feel safer.

Clearance and monitoring checks

Mood today (0-10, 10 = best)?
Monitoring · Inform
Anxiety today (0-10)?
Monitoring · Inform

Phases and exercise prescriptions

Phase 1 · T0

Activate Daily Movement

3 weeks

Goals

10 min movement daily
Set 1 small daily intent

Precautions

This is adjunct, not a replacement for therapy

Adductor Stretch (Butterfly)

Mobility · T0 · Beginner

2 sets · 10 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10

Isometric Dorsiflexion (Pull Up)

Endurance · T0 · Beginner

2 sets · 8 reps · 10 sec · 30 sec rest

Recorded pain ceiling: 4/10

Ankle Alphabet (ABCs)

Mobility · T0 · Beginner

2 sets · 1 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Isometric Eversion

Endurance · T0 · Beginner

2 sets · 8 reps · 10 sec · 30 sec rest

Recorded pain ceiling: 4/10

Ankle Circles

Mobility · T0 · Beginner

2 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Isometric Inversion

Endurance · T0 · Beginner

2 sets · 8 reps · 10 sec · 30 sec rest

Recorded pain ceiling: 4/10

Ankle Dorsiflexion Rock (Knee-to-Wall)

Mobility · T0 · Beginner

2 sets · 10 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Isometric Plantarflexion (Press Down)

Endurance · T0 · Beginner

2 sets · 8 reps · 10 sec · 30 sec rest

Recorded pain ceiling: 4/10

Ankle Pumps

Mobility · T0 · Beginner

2 sets · 30 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Pool Walking

Endurance · T0 · Beginner

2 sets · 10 reps · 600 sec · 30 sec rest

Recorded pain ceiling: 4/10

Calf Stretch (Wall)

Mobility · T0 · Beginner

2 sets · 10 reps · 40 sec · 30 sec rest

Recorded pain ceiling: 4/10

Quad Set

Endurance · T0 · Beginner

2 sets · 10 reps · 5 sec · 30 sec rest

Recorded pain ceiling: 4/10

Phase 2 · T1

Expand Behavioural Activation

3 weeks

Goals

3 sessions/week 20 min
Outdoor exposure 2x/week

Precautions

Use grounding before sessions if anxious

90/90 Hip Switch

Mobility · T1 · Beginner

2 sets · 8 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Backward Walking/Jogging

Endurance · T1 · Beginner

2 sets · 10 reps · 300 sec · 60 sec rest

Recorded pain ceiling: 4/10

Band 4-Way Ankle

Strength · T1 · Beginner

2 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Adductor Rock-Back

Mobility · T1 · Beginner

2 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band 4-Way Ankle

Endurance · T1 · Beginner

2 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Dorsiflexion

Strength · T1 · Beginner

2 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Ankle Dorsiflexion Mobilization with Band

Mobility · T1 · Intermediate

2 sets · 15 reps · 60 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Dorsiflexion

Endurance · T1 · Beginner

2 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Eversion (Peroneals)

Strength · T1 · Beginner

2 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Anterior Ankle Stretch (Half-Kneeling)

Mobility · T1 · Beginner

2 sets · 5 reps · 20 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Eversion (Peroneals)

Endurance · T1 · Beginner

2 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Inversion

Strength · T1 · Beginner

2 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Calf Self-Massage (Foam Roller/Ball)

Mobility · T1 · Beginner

2 sets · 1 reps · 180 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Inversion

Endurance · T1 · Beginner

2 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Plantarflexion

Strength · T1 · Beginner

2 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Frog Stretch (Gentle)

Mobility · T1 · Beginner

2 sets · 10 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Plantarflexion

Endurance · T1 · Beginner

2 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Banded Knee Extension (Seated)

Strength · T1 · Beginner

2 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Phase 3 · T2

Sustain & Reflect

2 weeks

Goals

150 min/week movement
Track mood + sleep weekly

Precautions

Reach out to your clinician on PHQ-9 spike

Ankle Eversion Walk

Strength · T2 · Intermediate

2 sets · 1 reps · 30 sec · 45 sec rest

Recorded pain ceiling: 4/10

Ankle Eversion Walk

Endurance · T2 · Intermediate

2 sets · 1 reps · 30 sec · 45 sec rest

Recorded pain ceiling: 4/10

Clock Reaches

Balance · T2 · Intermediate

2 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Ankle Inversion Walk

Strength · T2 · Intermediate

2 sets · 1 reps · 30 sec · 45 sec rest

Recorded pain ceiling: 4/10

Ankle Inversion Walk

Endurance · T2 · Intermediate

2 sets · 1 reps · 30 sec · 45 sec rest

Recorded pain ceiling: 4/10

Hip Airplane

Balance · T2 · Advanced

2 sets · 6 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Band Resisted Hip IR/ER (Standing)

Strength · T2 · Intermediate

2 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Resisted Hip IR/ER (Standing)

Endurance · T2 · Intermediate

2 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Hip Airplane (Assisted)

Balance · T2 · Intermediate

2 sets · 5 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Banded Ankle Walks

Strength · T2 · Intermediate

2 sets · 20 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Banded Ankle Walks

Endurance · T2 · Intermediate

2 sets · 20 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Lateral Step-Down (Balance)

Balance · T2 · Intermediate

2 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Box Squat

Strength · T2 · Beginner

2 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Box Squat

Endurance · T2 · Beginner

2 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Pallof Press

Balance · T2 · Beginner

2 sets · 10 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Cable Hip Abduction

Strength · T2 · Beginner

2 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Cable Hip Abduction

Endurance · T2 · Beginner

2 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Side Plank

Balance · T2 · Beginner

2 sets · 10 reps · 20 sec · 30 sec rest

Recorded pain ceiling: 4/10

Outcome measures

These are the measures linked to this module's current public record.

Pain Numeric Rating (0-10)

Simple · Required

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: Baseline
Scale: 0–10 score
Scoring direction: Lower Better

Weekly Session Count

Simple · Optional

Under clinical review

Sessions completed in the last 7 days.

Cadence: Weekly
Scale: 0–14 sessions
Scoring direction: Higher Better

PHQ-9 Depression Score

Prom · Optional

Under clinical review

PHQ-9 9-item depression screen total (>=10 moderate).

Cadence: End Of Phase
Scale: 0–27 score
Scoring direction: Lower Better

Pain Numeric Rating (0-10)

Simple · Required

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: End Of Program
Scale: 0–10 score
Scoring direction: Lower Better

Functional Limitation (0-10)

Simple · Required

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: Baseline
Scale: 0–10 score
Scoring direction: Lower Better

Borg Rating of Perceived Exertion

Simple · Optional

Under clinical review

Patient-reported exertion during a typical session.

Cadence: Weekly
Scale: 6–20 RPE
Scoring direction: Lower Better

GAD-7 Anxiety Score

Prom · Optional

Under clinical review

GAD-7 7-item anxiety screen total (>=10 moderate).

Cadence: End Of Phase
Scale: 0–21 score
Scoring direction: Lower Better

Functional Limitation (0-10)

Simple · Required

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: End Of Program
Scale: 0–10 score
Scoring direction: Lower Better

PHQ-9 Depression Score

Prom · Required

Under clinical review

PHQ-9 9-item depression screen total (>=10 moderate).

Cadence: Baseline
Scale: 0–27 score
Scoring direction: Lower Better

Sleep Quality (0-10)

Simple · Optional

Under clinical review

Self-rated overnight sleep quality.

Cadence: Weekly
Scale: 0–10 score
Scoring direction: Higher Better

PHQ-9 Depression Score

Prom · Required

Under clinical review

PHQ-9 9-item depression screen total (>=10 moderate).

Cadence: End Of Program
Scale: 0–27 score
Scoring direction: Lower Better

GAD-7 Anxiety Score

Prom · Required

Under clinical review

GAD-7 7-item anxiety screen total (>=10 moderate).

Cadence: Baseline
Scale: 0–21 score
Scoring direction: Lower Better

GAD-7 Anxiety Score

Prom · Required

Under clinical review

GAD-7 7-item anxiety screen total (>=10 moderate).

Cadence: End Of Program
Scale: 0–21 score
Scoring direction: Lower Better

Sleep Quality (0-10)

Simple · Required

Under clinical review

Self-rated overnight sleep quality.

Cadence: Baseline
Scale: 0–10 score
Scoring direction: Higher Better

Guide questions

What is the Mood Activation Through Movement guide?

Behavioural-activation movement plan for mild-to-moderate depression and anxiety. Adjunct to clinical care; never a substitute.

Is this an individualized treatment plan?

No. This page is a public educational reference. Individualized use belongs in the authenticated safety-screening and clinician workflow.

Does this module require medical clearance?

The current record does not mark medical clearance as universally required. Its L1 · Self-guided after screening safety rules and screening still apply.

Has this guide completed clinical review?

No. One or more of the module, condition, or listed outcome measures is not marked approved, so this page is labelled under clinical review.

How is this rehabilitation pathway organized?

The current record contains 3 phases, a typical session length of 20 minutes, and an overall duration of 8 weeks.