Boosting mental health with regular exercise

One of the most important things we can do to help protect our mental health is regular movement. Our bodies and our minds are connected. Looking after ourselves physically also helps us prevent problems with our mental health.

Movement is a great way to enhance our well-being. Even a short burst of 10 minutes of brisk walking can boost our mood and increase our mental alertness and energy. Movement helps us feel better about our bodies and improve self-esteem. It can also help reduce stress and anxiety and help us to sleep better.

If you’d like to get moving more, this guide will give you some ideas to get started.

Find moments for movement every day

Life gets busy and it can feel like we don’t have time to spend on activities to improve our wellbeing. But, finding moments for movement throughout the day might be easier than you think.

How often do you find yourself ‘waiting’ throughout the day? Waiting for the kettle to boil; for your children to come out of school; for a bus to arrive; or for a delivery. These moments can add up. If you use the time to get moving, that will add up too. You could march on the spot, do some stretches, or try some chair exercises.  

Give it a go! You’ll be surprised how much time you can fill with movement.  

Set small, achievable goals

When you’re beginning to move more for your mental health, set yourself small goals. It might be walking to the end of your street. Then you can push yourself a little further each day. 

Perhaps keep a movement journal so you can track your progress and how it makes you feel. Your goals are personal to you, and as you make progress you will create positive feelings that can boost your confidence and mood. 

Take a break from sitting

Many of us are sitting for long periods during the day: working at desks, driving, sitting down to browse the internet or scroll through social media, watching our favourite television show or reading a book.  

Research shows that it’s unhealthy to be sitting or not moving for long. If you are sitting for large periods throughout the day, set a timer to take regular breaks to stand up, walk around and stretch your body.  

Find the fun

However you choose to get moving, the best option is usually the one we enjoy the most.  

Do you remember the joy and excitement when the school bell rang for break time?  We couldn’t wait to get outside to run around and play.

As we get older, we sometimes forget that movement can be fun!  Instead of thinking of exercise as a chore, embrace your inner child and find the joy in movement. Fun and laughter alongside movement will increase your motivation and the psychological benefits. 

If you have younger children, why not ask them to teach you their playground games and all play together?  You can also teach them the games you used to play that may have fallen out of fashion… is hopscotch still a thing?  

There are also online games and apps that can get you out and about – try the treasure hunt game Geocaching or maybe Pokemon Go.  

Connect with others

We can strengthen our relationships or even make new friends when we take part in movement activities with other people. These social connections are also great for our mental health and well-being.  

Think about ways you can make your catchups with friends more active. Maybe, instead of meeting in a coffee shop, get your coffee to go and take a walk at your comfortable pace. Or visit your local pool and chat while swimming.  

You could also use opportunities for movement to meet new people. Check out what groups and activities are taking place in your area and sign up to join in. Being part of a club or team is a great way to increase your self-esteem and help reduce feelings of depression, stress, and anxiety. 

Movement looks different for everyone, don’t compare yourself to others 

It can feel nerve-wracking to think about moving more if you’re worried you can’t keep up with other people. Remember, you don’t have to be super sporty to get the mental health benefits that come with more movement.  

Focus on yourself and don’t worry about what other people are doing. For your well-being be kind to yourself and don’t feel pressured to keep up with someone else. 

Source: Mental Health Foundation