How physical activity can support your mental health

The mental health benefits of engaging in physical activity, in addition to the physical health benefits, can be significant.

Its impact on mental health has been recognised to the extent that structured group exercise is included among the treatment options for depression. Depending on someone’s needs and preferences, it may be used on its own or alongside psychological therapy or medication. However, exercise should not replace prescribed treatment without first discussing this with a healthcare professional.

I regularly walk my Border Collie over the moors and notice the positive effect on my mood once I have finished. I am also profoundly aware of the detrimental impact on my mood if I go for a couple of weeks without experiencing a walk in the fresh air and amongst nature.

Even if you are not involved in a regular routine of physical activity or exercise, a brisk 10-minute walk can help to clear your mind, increase your energy and improve your mood and mental alertness.

Regular physical activity affects several biological and psychological processes and may help to reduce stress and anxiety. Some people experience a temporary feeling of euphoria during or after sustained exercise, commonly known as a “runner’s high”. This response is thought to involve several systems within the body, including the endocannabinoid system, rather than being caused solely by endorphins.

Physical activity may also contribute to a sense of increased positivity and energy. Improvements in self-esteem, self-confidence and general well-being can affect how we see ourselves, our ability to cope with life’s stressors and how we view the world around us.

Physical activity can also have a positive effect on sleep. It is worth remembering that difficulties with sleep can affect our mental health, while anxiety and depression can also disrupt our sleep.

Adults are generally advised to aim for at least 150 minutes of moderate-intensity physical activity each week. One way to approach this is to complete 30 minutes on five days of the week. However, any amount of movement is better than none, particularly if you are currently inactive.

This does not necessarily have to involve structured exercise. You can make practical changes such as using the stairs instead of a lift or escalator, walking or cycling instead of driving, or getting off public transport a stop earlier.

Physical activity undertaken as part of a team or group can also support feelings of self-worth and self-esteem while creating opportunities for communication, social connection and friendship.

Remember, you do not necessarily need to buy Lycra outfits or expensive running trainers to become more physically active. By identifying small changes you can make to your routine, you too may begin to feel more energised and notice an improvement in your mood.

Go on, have a go!