October marks the start of Mental Health Month, and with spring in full swing, Black Dog Institute is calling on Australians to put One Foot Forward for better mental health.
As the weather warms and the days grow longer, many people find it easier to get outside and get moving, making October an ideal time to build habits that support wellbeing. The national challenge invites people to walk, run or move in whatever way fits their routine, and to raise funds for the mental health research that supports the 1 in 5 Australians who experience mental illness each year.
It doesn’t take a marathon. For many people, a walk before, during or after the working day is one of the simplest ways to reset and feel better. That might mean making part of the commute active, or stepping away from the desk for a short walk at lunch.
Professor Sam Harvey, Chief Scientist and Executive Director at Black Dog Institute, says the evidence for movement is clear. ‘Engaging in exercise has been shown to significantly reduce symptoms of depression, including major depressive disorder, with studies finding that walking for an hour a day can significantly reduce the risk of major depression,’ he says.
‘This is because exercise promotes positive changes in the brain, including neural growth, reduced inflammation and new activity patterns that support calm, focus and overall wellbeing.’
More than a walk
Since its launch in 2020, One Foot Forward has inspired more than 200,000 people to get moving and raised over $39 million for Black Dog Institute’s mental health research helping put ground-breaking new mental health treatments, education programs and digital services into the hands of the people who need them most.
Tamara Aiken, One Foot Forward Campaign Manager at Black Dog Institute, says while the challenge starts with movement, for many participants it becomes something much more meaningful.
‘At Black Dog Institute, we know how much social connection matters for mental health. Whether you take part on your own, with friends, family or colleagues, One Foot Forward brings people together behind a shared cause. And for many participants, it’s about much more than exercise. It’s an opportunity to honour loved ones, support their own wellbeing and take positive steps forward, no matter what challenges they’re facing.’
For many participants, One Foot Forward is deeply personal. After losing her brother to suicide in 2015, Bonnie spent years searching for ways to honour his memory while looking after her own wellbeing. When she discovered One Foot Forward in its early years, she found a community that understood her experience and a message that gave her hope.
As a mum of three and an aged care worker, much of Bonnie’s time is dedicated to supporting others. Alongside the demands of work and family, she also cares for her son, who lives with a brain injury. For Bonnie, One Foot Forward has become a chance to pause, reflect, and prioritise her own wellbeing.
‘To be honest, it’s more about rallying myself,’ says Bonnie. ‘October is the time I take out to do something for me.’
Through walking, she has found space to process grief, reconnect with herself and build momentum through small, consistent steps. ‘It’s really about putting one foot forward,’ she says.
‘Each step, each day, you slowly build momentum. It doesn’t matter where you start. Just put one foot forward.’
Gaining purpose
For Tyrone, One Foot Forward has provided a different pathway to wellbeing. A Yalanji man living on the NSW South Coast, Tyrone joined the challenge after learning about Black Dog Institute through his work supporting young people and communities experiencing mental health challenges.
Having experienced mental health challenges and family loss himself, Tyrone saw the challenge as an opportunity to support an important cause while strengthening his own wellbeing. Through walks on Country and time spent in nature, One Foot Forward has become a way to reflect, reconnect with culture and maintain perspective during difficult periods.
‘I put a lot of myself into helping people through my job,’ he says. ‘Getting out and doing these walks gives me purpose. It stops me sitting at home and dwelling on things.’
Over the past three years, he has raised close to $3,000 for Black Dog Institute while encouraging others in his community to prioritise their mental health. ‘Strength is in numbers. We don’t have to carry everything on our own,’ he says. ‘Just sign up and give it a go. It’s not about the money. It’s about looking after your own wellbeing.’
The challenge runs throughout October during Mental Health Month, and registrations open today. However, people choose to move whether that’s walking, running or rolling, on their own or together, every step helps fund better mental health research across the country.
