Red January and the power of movement for mental health

January often carries a particular emotional weight. The festive season has passed, routines return, daylight remains limited, and the realities of winter (what feels like endless cold and rain – in the dark) can feel relentless. 

For many people, this is a month of assessment, frequently accompanied by a desire to make changes after the excesses of Christmas. Campaigns such as Dry January and Veganuary have become familiar fixtures in the calendar, encouraging people to reconsider their relationship with alcohol or food. Alongside these sits Red January, an initiative that takes a different approach, focusing on mental well being through gentle, consistent movement.

Red January offers a compassionate way of approaching change at the start of the year, encouraging people to engage in daily movement as a means of supporting mental health and emotional stability.

What is Red January?

Red January is a UK-based initiative that encourages people to move every day throughout January to support their mental health. The emphasis is not on fitness targets or weight loss, but on using movement as a tool for emotional well being.

Movement within Red January can take many forms. It might be a walk outdoors, gentle stretching, yoga, swimming, cycling, dancing, gardening, or simply moving the body more intentionally during the day. There is no minimum time requirement, and there is no expectation to push beyond personal limits. The focus is on consistency and self-compassion rather than intensity.

Importantly, RED stands for “Rise Every Day”. This phrase captures the heart of the campaign. Rising each day does not mean pushing through exhaustion or forcing motivation. Instead, it reflects the idea of showing up for oneself (however that looks on any given day) and choosing movement as a supportive, grounding practice.

The campaign is designed to be inclusive and accessible, recognising that mental health, physical ability and energy levels vary widely. By reframing movement as an act of care rather than discipline, Red January creates space for people who may feel excluded by more traditional fitness challenges.

When and why Red January started

Red January was founded in 2016 by Hannah Beecham MBE. The idea was born from Hannah’s personal experience of seeing how regular movement supported her mother during a period of severe depression. She witnessed how gentle, consistent activity helped to lift mood, restore a sense of purpose and create moments of connection at a time when motivation was low and days felt heavy.

January was chosen deliberately. It is widely recognised as one of the most challenging months for mental health. Short days, cold weather, financial pressures, and the emotional comedown after Christmas all can contribute to low mood, increased symptoms of anxiety and depression, loneliness and isolation. 

All during a time when messaging on social media and television focuses on ambitious resolutions and dramatic self-improvement to start the year, which can feel overwhelming or unattainable for many people.

Red January was created as an alternative. Its purpose was to offer a supportive, community-led initiative that encouraged people to Rise Every Day through movement, without judgment or pressure. From the beginning, it was free to join and open to everyone, regardless of fitness level or experience.

Since its launch ten years ago, Red January has grown into a nationwide movement. Its ethos has influenced and inspired other mental health initiatives that promote activity as a way of supporting emotional well being. Campaigns such as Move for Mind – associated with the mental health charity Mind, and Mind Over Mountains x RED January – a partnership with the non-profit of the same name, reflect similar principles, encouraging people to move daily in ways that feel meaningful and manageable. 

Whilst these initiatives are distinct, they share a common understanding of the positive impact that regular movement can have on mental health, particularly during the winter months.

The colour red and the phrase Rise Every Day were chosen intentionally. They symbolise warmth, energy and visibility at a time of year that can otherwise feel grey and inward-looking. 

Red January reframes the start of the year as an opportunity to cultivate gentle consistency, connection and self-kindness.

Why January is difficult for mental health

For many people, January is not simply a clean slate. It can be a period marked by depression, anxiety, and increased emotional vulnerability.

Reduced daylight can disrupt circadian rhythms and contribute to seasonal affective disorder (SAD) and other forms of seasonal depression. Cold weather often limits time outdoors and encourages people to stay inside, which can increase feelings of isolation and loneliness. Financial pressures following Christmas, alongside the return to work or routine, can add further stress at a time when emotional reserves may already be low.

Socially, January can feel quiet and disconnected. Festive gatherings end, travel slows, and familiar sources of distraction or support may feel less available. For individuals who already struggle with loneliness, anxiety or low mood, this sense of withdrawal can deepen feelings of hopelessness or emotional fatigue.

From an addiction perspective, January can also be a high-risk period. Emotional discomfort, disrupted routines, and the anticlimax following the festive season can increase cravings or urges to return to familiar coping mechanisms. This is why approaches that prioritise emotional regulation, routine and connection are particularly important during this time of year.

The role of movement in mental well being

There is strong evidence linking movement and mental health. Regular physical activity has been shown to improve mood, reduce symptoms of anxiety and depression, support sleep, and enhance emotional regulation.

Movement supports the nervous system by helping the body process stress and release endorphins. It can also provide a sense of structure and purpose, even on days when motivation is low or energy feels limited.

Crucially, the mental health benefits of movement do not depend on intensity. Gentle, mindful activity can be just as effective as more vigorous exercise, particularly for people who feel overwhelmed, fatigued, or disconnected from their bodies. This is especially relevant in January, when physical and emotional capacity may be reduced.

Movement, isolation and connection

One of the less obvious benefits of Red January is its potential to reduce isolation. Whilst movement can be a solitary practice, it can also be shared. Walking with a friend, joining a class, or simply knowing that others are taking part in the same initiative can foster a sense of connection and belonging.

For people experiencing depression or persistent low mood, isolation often becomes both a symptom and a reinforcing factor. Gentle movement can act as a bridge back to connection, whether through time outdoors, shared activity, or reconnecting with one’s own body in a more compassionate way.

Even brief daily movement can interrupt cycles of withdrawal and rumination, offering moments of grounding and presence during long winter days when motivation may be scarce.

Red January, movement, and recovery

For individuals already in recovery from mental health difficulties or addiction, Red January can be particularly supportive. Whilst entering recovery often involves significant and necessary change, sustained successful recovery is usually built through consistency and routine, and learning to respond to internal experiences with care rather than avoidance.

Movement can become a healthy coping strategy – supporting emotional regulation and providing an alternative to behaviours that once served to numb distress. Regular exercise also frequently has the added benefit of improving sleep quality, another vital component for emotional and physical health. 

Lack of sleep or poor sleep quality can significantly hinder recovery from both mental health issues and addiction. Reducing our resilience to stress and, particularly in early addiction recovery, increasing the likelihood of relapse. More details about the importance of sleep in mental health and addiction recovery in our blog here.

A gentler way forward

Red January does not promise transformation. It does not suggest that movement will solve everything or that January must be productive or positive. Instead, it offers a compassionate invitation to care for mental health during one of the hardest months of the year.

In a culture that often equates change with discipline and control, Red January stands apart by emphasising kindness, flexibility, and community. It recognises that rising every day may sometimes mean doing very little, and that this is still enough.

As January unfolds, movement can become a way of staying connected, both to ourselves and to others. Whether it is a short walk on a cold morning, gentle stretching at home, or simply choosing to move rather than withdraw, these moments matter.

For those struggling with their mental health, Red January is not a challenge to complete, but an opportunity to approach the start of the year with understanding, care, and support.

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