Start the movement slow enough that it is almost boring. Speed it up once it has gone smooth, and only then add the thinking part.

What the research says

Pooling the better meta-analyses of physical activity, the effect on depression and anxiety in adults with no clinical diagnosis came out small to moderate. That is worth knowing because it means activity like this is not reserved for people who are unwell; it earns its place in an ordinary session or an ordinary morning. It says nothing about the tempo ladder in particular, which is a teaching structure rather than a tested one.

Strength of evidence: one line of research. A single study, or a theoretical account.