We all know the physical benefits of exercise, but movement can be just as beneficial for your mental health as it is for your physical.

The last thing you feel like doing when you’re anxious or feeling down is exercise, we get it! But there are many ways that exercise can boost your mood.

• Exercise releases endorphins and serotonin (mood boosting chemicals) to make you feel good during and after exercise
• Exercising with others boosts social connection which can decrease feelings of loneliness, anxiety and depression
• Exercise can also provide an opportunity to focus your mind elsewhere rather than thinking about your poor headspace.
• Regular exercise can improve self confidence which can reduce feelings of anxiety and depression. 
• Regular exercise has been shown to make structural changes to the brain increasing mental clarity and memory.  
• Exercise can improve sleep quality which has positive impacts on mental health. 

What type of exercise should I do and how much?

To put it simply, anything is better than nothing and any type of movement you enjoy is the movement you should be doing. Australian Guidelines recommend being active most days and performing strength training twice per week- this includes at least 2.5 hours of moderate physical activity and 1.25 hours of high intensity physical activity per week. This can be whatever you like- whether it’s 3×10 minute blocks playing with your kids/grandkids, a 30 minute walk with the dog, or a 60 minute mindful yoga class. The point is, move your body in a way that feels good for you as much as you can- your mind will thank you for it. 

We acknowledge that mental health is multifaceted, and although exercise can help, it is not the only way to improve it. There are many resources and qualified professionals to help, so feel free to reach out and we can point you in the right direction! 

References:

Australian Government Department of Health (2021). Physical Activity and Exercise Guidelines for All Australians. [online] Australian Government Department of Health. Available at: https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians.

Chekroud, S.R., Gueorguieva, R., Zheutlin, A.B., Paulus, M., Krumholz, H.M., Krystal, J.H. and Chekroud, A.M. (2018). Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study. The Lancet Psychiatry, [online] 5(9), pp.739–746. doi:10.1016/s2215-0366(18)30227-x.

Cooper, S.L. (2020). PROMOTING PHYSICAL ACTIVITY FOR MENTAL WELL-BEING. ACSMʼs Health & Fitness Journal, 24(3), pp.12–16. doi:10.1249/fit.0000000000000569.

Smith, P.J. and Merwin, R.M. (2021). The Role of Exercise in Management of Mental Health Disorders: An Integrative Review. Annual Review of Medicine, 72(1), pp.45–62. doi:10.1146/annurev-med-060619-022943.