Fitness and mental health

Fitness and mental health

Being physically active can have a really positive impact on our mental health and wellbeing. We look at a few of the benefits. 

We’ve known for a long time that being active is crucial for our physical health. There is growing evidence that it’s very good for our mental health and wellbeing too.

The NHS says it’s a scientific fact that regular physical activity and exercise can make us healthier and happier. When we’re active, the body releases feel-good hormones that can improve our mood and increase our energy.

It can also:

• Help calm our mind, especially if we’re feeling sad, angry or frustrated or dealing with other difficult emotions.
• Increase our confidence and self-esteem.
• Reduce stress and anxiety.
• Boost our motivation and focus.
• Help us connect with others by providing new ways to meet people, such as team sports or walking groups.

Being active doesn’t mean you have to join a gym or have equipment at home – walking is an excellent way to get yourself moving.

Walking for mental health

Walking is one of the simplest ways to keep fit and it can be great for our mental wellbeing. The UK’s Chief Medical Officers recommend that adults do at least 150 minutes of moderate physical activity each week – and walking counts!

You don’t have to trek for miles – even walking for ten minutes each day is beneficial. If you haven’t done much walking, it’s good to start gently. Then you could build up to a brisk half-hour walk five days a week. 

If you can find a park or other green space to walk in, that can be even better for your wellbeing, giving you all the benefits of being close to nature.

Walking in a group can be good too – that way you get the extra mental health boost that connecting with others can bring. If you’re a wheelchair user, organisations like The Outdoor Guide give details of wheelchair-friendly walking routes.

Photo credit: Disabled And Here

More top tips on fitness and mental health

• Choose an activity you like to do - Find ways to move that you enjoy. You could dance round the kitchen or play football with family or friends.
• Think about what might help you - For example, running can help manage stress and yoga can be good for reducing anxiety.
• Go at your own pace - Find something that suits you and that you can do at your own speed – you don’t have to be an athlete!
• Set small, achievable goals - And celebrate every time you reach one!
• Have a routine- It’s good to exercise regularly if you can, to make it a habit.
• Know when to rest - Then you’re more likely to feel like being active again soon.

Exercise on prescription

If it’s been a while since you were physically active or you have health concerns, you could ask your GP about exercise on prescription. Many GP surgeries now prescribe exercise to treat various conditions, including depression.

The National Institute for Health and Care Excellence (NICE) recommends group exercise as an option for people with mild to moderate depression.

Your GP can help you decide what sort of physical activity will suit you. Depending on your situation and what's available in your area, an exercise programme may be offered free or at a reduced cost.

Why not take part in one of our fitness-related events, where you will not only boost your wellbeing, but also support young people's mental health.

Find out more about Walk for Wellbeing