How Physical Activity Can Support Mental Wellbeing

When you’re feeling low, being told to exercise can sometimes feel like another thing you’re supposed to be doing.

You may have little energy or motivation, and the idea of joining a gym or starting a fitness programme might be the last thing you want.

But physical activity does not have to mean intense exercise.

Walking the dog, gardening, cycling, swimming, dancing or simply moving more during your normal day all count.

The important thing is finding something that works for you.

How can physical activity help mental wellbeing?

Moving your body can affect both your physical and mental wellbeing.

Regular physical activity may help with things such as:

• improving mood
• reducing stress and tension
• increasing energy
• supporting better sleep
• improving confidence and self-esteem
• creating a break from worries
• giving you a sense of achievement
• providing opportunities to connect with other people

You do not necessarily need to notice a dramatic change after one activity.

Sometimes the benefit is simply:

“I feel a little better than I did before.”

That still counts.

Does exercise really improve your mood?

Physical activity can cause changes in the body and brain that can positively affect how we feel.

But there are practical benefits too.

Imagine you have spent most of the day indoors thinking about the same problem.

Going for a walk may:

get you outside,

change your surroundings,

give your mind something different to focus on,

get your body moving,

and create a break in the day.

The benefit may come from several of those things working together.

Do I have to exercise?

Think movement, rather than exercise.

You do not have to run, join a gym or play sport.

Physical activity might include:

• walking
• gardening
• cycling
• swimming
• dancing
• housework
• washing the car
• walking to the shops
• playing with your children
• taking the stairs
• stretching
• doing something practical outdoors

If you already have an activity you enjoy, start there.

You are more likely to continue doing something that fits naturally into your life.

What if I have no motivation?

This can be one of the hardest parts.

When you are feeling low, you may know that moving could help but still struggle to start.

Make the first step smaller.

Instead of:

“I’m going to exercise for an hour.”

try:

“I’m going outside for ten minutes.”

Instead of:

“I’m going to start running.”

try:

“I’m going to walk to the end of the road.”

Instead of:

“I need to get fit.”

try:

“I’m going to move a little more today.”

Once you start, you can decide whether you want to continue.

Choose something you actually like

There is little point choosing an activity you hate simply because you think it is what you should be doing.

Think about what appeals to you.

Would you rather be:

Inside or outside?

Alone or with other people?

Doing something energetic or something gentle?

Following a structured activity or simply moving more during your day?

For one person, the answer might be running.

For another, it could be gardening.

For somebody else, it might be walking the dog while listening to a podcast.

There is no single right activity.

Activity can provide more than exercise

Sometimes the wider experience matters just as much as the movement.

Joining a walking group might provide social contact.

Gardening might give you something to focus on.

Cycling might give you time away from everyday pressures.

Swimming might create quiet time.

Walking somewhere new might get you into nature.

A team activity might help you reconnect with other people.

Think about what you would like the activity to give you, rather than concentrating only on fitness.

Notice how you feel afterwards

Try a simple experiment.

Before you do something active, ask:

“How do I feel right now?”

Then ask the same question afterwards.

You might notice that you feel:

• calmer
• more awake
• less tense
• more positive
• pleased that you did something
• no different at all

There is no required response.

The purpose is simply to discover which activities seem helpful for you.

Build up gradually

You do not need to go from doing very little to meeting a large exercise target immediately.

Starting small can make activity easier to maintain.

A ten-minute walk today might become fifteen minutes another day.

One swim this week might eventually become a regular activity.

The NHS recommends that adults aim for around 150 minutes of moderate physical activity each week, but it also emphasises that any amount of activity is worthwhile and people can start gradually.

The goal does not have to be where you start.

What if my health or mobility makes activity difficult?

Physical activity needs to be appropriate for your health, mobility and circumstances.

Having an illness, disability, injury or reduced mobility does not necessarily mean activity is impossible, but the type and amount that is appropriate can vary considerably.

If you have a health condition, take medication that may affect exercise, have not been active for a long time, or are unsure what is safe for you, consider speaking to your GP or another appropriate healthcare professional before starting a new activity.

When might I need more support?

Physical activity can support mental wellbeing, but it is not a requirement for feeling better and it is not a substitute for professional support when you need it.

If low mood is continuing, becoming difficult to manage or significantly affecting your everyday life, consider speaking to your GP or another healthcare professional.

Counselling or talking therapies may also help some people understand what is contributing to their low mood and explore ways of moving forward.

3.5 – Why Don’t I Feel Motivated?
3.6 – Small Things to Try When You’re Feeling Low
3.7 – Getting Back Into a Routine
3.9 – Feeling Stuck, How to Start Moving Forward
11.9 – Setting Small Achievable Goals

General information only. This is not a diagnosis or a substitute for professional healthcare advice.