How Gen Z is redefining wellness through movement

Our brain has all these tabs open, all the time,” says 27-year-old Tanusha Bajaj. “You are never really 100 per cent in the moment because you are constantly thinking of other things to do.” Hyderabad-based Bajaj is co-founder of The Secret Supper Club, and also dabbles in content creation, styling, and PR and marketing. It is a hectic lifestyle by all counts, and easily stressful. Bajaj has suffered from anxiety in the past and swears by therapy. She is now building on her everyday wellness journey. “My friends and I pick one activity every week to try. It could be Pilates, kick-boxing, or even a sound therapy session,” she says. When work felt overwhelming recently, Bajaj stepped away for a weekend at a wellness retreat in Kolkunda, Telangana. “It felt nice to take a break and detach myself. I had a different energy when I returned,” she adds.

Seeking mental and emotional well-being can feel like running an ultramarathon. Call it life in the 21st century—riddled with deadlines, never-ending to-dos, sleep deprivation, FOMO, financial instability, climate anxiety, body image issues, and social media drivel. Anxiety cuts across generations, though it can feel particularly hard on the youth that is facing a future where these challenges may amplify. “Somebody’s watchin’ me, it’s my anxiety,” Doechii sings—for all of us.

For Gen Z, however, growing up in the age of social media and hyper-connected lifestyles, well-being is a part of daily conversations and coming-of-age rituals. The ‘Gen Z: Calling for Healthcare Connection and Change’ report, released by communications agency Burson, said that 63 per cent Indian Zoomers cited mental health as a top concern for them, and about 53 per cent are keen to explore holistic or alternative treatments. This is a generation on the quest for zen. AI therapists may be a rage—to the utter despair of health practitioners—but more and more Gen Z are choosing IRL activities.

Join the movement

Anshika Parmar (the interviewee preferred to use a pseudonym), 26, a Jaipur girl who now lives and works in Delhi as a PR and communications professional, found her mental health declining about five years ago. She relied on therapy and medicines, and it was her psychiatrist who first recommended physical movement. It took her some time to get around to the idea. “I don’t like the outdoors. I don’t like exercise—I don’t really like to move at all,” she laughs. Parmar used to run and also goes to the gym, but what really worked was Pilates. “It helped me move and be more in touch with my body. Pilates really emphasises breathwork as a core tenet,” she says, adding: “It instilled a sense of mindfulness.”

Movement releases endorphins in the body, an inherent mood lifter and stress buster. Pilates is one of several options apart from conventional gym routines to do. Try dance movement therapy, cycling, running, and yoga in its classical formats and new-age iterations—or Pursue any activity long enough, and you see results inside out. Its immediate effects, though, are bleaker: Aches and pain and a constant desire to give up. Bajaj, who also began working out on the advice of her therapist, remembers feeling intimated in her first group workout. “But I wanted to build a routine and do something that puts me out of my comfort zone,” she says. Having a great group of workout buddies gave her the confidence to keep going, and a new feeling of strength. “You don’t always think about what your even bouldering and pole dancing. Pursue any activity long enough, and you see results inside out. Its immediate effects, though, are bleaker: Aches and pain and a constant desire to give up. Bajaj, who also began working out on the advice of her therapist, remembers feelinf intimated in her first group workout. " But I wanted to build a routine and do something that puts me out of my comfort zone," she says. Having a great group of workout buddies gave her the confidence to keep going, and a new feeling of strength. "You don't alwayss think about what your body is capable of—lifting things, running, climbing walls... It’s a way to learn about how strong you are,” she says.

The social network

For Mumbai-based Aditi Arya, 29, movement is a big part of her life, and deeply influences her social interactions. A molecular biologist by training, Arya helmed an erstwhile sleep-focused wellness start-up. “What determines your happiness is the quality of your relationships and how connected you feel,” she says, citing a summer course she did on the psychology of happiness. “It is a big challenge for our generation. For me, it’s truly seeking how I can cultivate meaningful connections rather than being detached and isolated,” she adds.

Arya’s focus is on making social activities more engaging, which includes meeting friends for a game of padel over the weekend or participating in a running group helmed by legendary running coach Savio D’Souza. This helps foster connection with a meaningful community beyond her age group or immediate circles. Besides, running the streets before the city gets busy— past the ocean and the skyline—is always a mood lifter; a connection with both people and place.

Yoga Fix

Think movement for mental health, and one thinks of yoga—a spiritual practice that combines body and mind. Just ask Anshuka Parwani, a Mumbai-based yoga and wellness expert, whose star-studded clientele includes the likes of actors Kareena Kapoor Khan, Ananya Panday, and a rising number of Zoomers who are “curious, open-minded, and want to integrate wellness into their lifestyles early on.” Almost one-third of her community of learners and enthusiasts are under 30. “With Gen Z and millennials, there is a clear emphasis on mental health and mindfulness. Many seek tools to manage stress, anxiety, and to regulate their sleep patterns. They are also looking to improve their posture, hormonal health, enhance focus and productivity, and support habit-forming,” she says.

Parwani’s studio incorporates breathwork, pranayama, mindfulness, and meditation across all sessions, including physical asanas. She also curates cleansing and meditative practices to help with stress and anxiety. A young client recently arrived looking for solutions to severe exam-induced anxiety, unable to sleep or concentrate. “We worked on simple pranayama and breathing tools— short practices, so she wouldn’t lose focus—and different rituals in her daily life between study sessions,” Parwani says.

The perception that yoga is old-fashioned or boring is also changing. In Delhi, the Lifeyoga studio sees Gen Z clients initially drawn to dynamic, high-energy practices that feel closer to workout routines over traditional yoga.

The studio’s offerings are certainly a draw—involving ropes and wheels, core-focused yoga asanas, or Sculpt, an in-house signature fusing different styles like Hatha, Vinyasa, and Ashtanga. But over time, Dr Tanu Singh and Dr Varun Veer, co-founders of Lifeyoga, have noticed the group’s perspective on yoga evolve. “Between sculpted abs and flowing vinyasas, our young practitioners discovered the other side of yoga: The inward journey that we constantly enforce. Sessions like yog nidra, meditation, and pranayama began to pique their curiosity,” says Dr Singh.

Ease of access 

As mental well-being becomes a priority, the wellness ecosystem is booming with products and offerings. Strategy and management consultancy firm McKinsey & Company says that Gen Z and millennials invest more in wellness than older generations—be it therapy, apps, or classes. But availability doesn’t mean accessibility. Therapy is notorious for costing an arm and a leg; wellness activities aren’t far behind. A single session of Pilates or yoga at a top-rated studio can cost upwards of ₹1,000. Pursuits like a slow dopamine morning or going screen-free feels like an impossible luxury for anyone (read: everyone) perennially chasing deadlines. “A lot of these activities are in the realm of the rich or the super privileged,” says Parmar, adding: “People who don’t have the means, or can’t really afford the premium prices, are going to be priced out of something that is actually good for them.”

However, low-cost solutions aren’t entirely absent. Take cues from Lazy Health, a micro-trend of Gen Z turning to low-cost solutions for everyday wellness—a walk in the park and better sleep hygiene. Or, turn to social media, which despite its chaotic, anxiety-inducing content, is also packed with Reels and resources for at-home yoga practice, meditation and breathwork, dance moves, and running guides. All rooted in the simple call to action: Get up and move.

This article first appeared in Cosmopolitan India's Septemeber-October 2025 print edition.

Image Credits: Respective brands and Shutterstock 

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