Exercise and mental health

Exercise is good for the body, but it can also help keep you mentally healthy. Research shows that people who exercise regularly have better mental health and emotional wellbeing, and lower rates of mental illness. Taking up exercise seems to reduce the risk of developing mental illness in the first place.

It can also help in treating some mental health conditions. For mild to moderate depression, for example, research suggests physical activity can be as effective as antidepressants or psychological treatments such as cognitive behavioural therapy. Exercise can also be a valuable addition to other treatment options.

Why exercise helps us feel better#

Many people who exercise regularly do it simply because it makes them feel good. Exercise can boost your mood, concentration and alertness, and can even help give you a more positive outlook on life.

The link between exercise and mental health is complex. Inactivity can be both a cause and a consequence of mental illness. Even so, there are many ways exercise can benefit your mental health:

• the levels of brain chemicals such as serotonin and stress hormones change when you exercise
• it can improve your sense of control, coping ability and self-esteem, and people often report how good it feels to achieve a goal
• it can distract you from negative thoughts and offer opportunities to try new experiences
• exercising with others is a chance to socialise and get social support
• it increases your energy levels and can be an outlet for frustration
• it reduces muscle tension, which helps you feel more relaxed
• regular exercise can help you sleep better, and good sleep helps you manage your mood

The physical benefits matter too. Exercise improves your cardiovascular and overall physical health, which is important because people with mental health issues are at higher risk of chronic physical conditions such as heart disease, diabetes, arthritis and asthma.

How much exercise do you need?#

If regular exercise is not already part of your routine, you may wonder how much you need to do to benefit your mental health. The good news is that it does not have to be strenuous or take a long time. Studies show that low or moderate intensity exercise is enough to make a difference to your mood and thinking.

General physical activity guidelines suggest that adults should be active most days, aiming for a total of 2.5 to 5 hours of moderate physical activity per week, such as a brisk walk or swimming. As an alternative, you can aim for 1.25 to 2.5 hours of vigorous activity per week, such as jogging, fast cycling or a team sport, or combine both.

Any exercise is better than none. A leisurely walk, or activities like stretching and yoga, can have big benefits for your mind and body. Even housework such as sweeping, mopping or vacuuming gives you a mild workout.

Getting started#

It can feel intimidating to start exercising if you have not done it in a while, but a plan can help you start and stick with it. Your plan has a better chance of success if you:

• choose an activity you like, or have enjoyed before, that suits your fitness level and abilities
• start small and build up your activity gradually
• vary your activities so you do not get bored
• revisit your plan regularly and try something different if it is not working out
• consider seeing your doctor or an accredited exercise professional before you start, and as you continue
• write your plan in your diary or calendar so it becomes part of your schedule

Exercise outdoors#

For even greater benefits, try exercising outdoors. Some studies have found that people report higher levels of vitality, enthusiasm, pleasure and self-esteem, and lower levels of tension, depression and fatigue, after walking outside. People who exercise outdoors also tend to do it more often and for longer than those who work out indoors, and say they are more likely to exercise again.

Be more active every day#

Look for ways to build movement into daily life:

• walk or cycle instead of driving
• get off public transport a stop earlier and walk the rest of the way
• walk your children to school
• stay active around the house with gardening, washing the car or cleaning the windows

The important thing is to try to move more and sit less every day.

Key points#

• Exercise can be a valuable addition to other treatments for mental health conditions.
• Inactivity can be both a cause and a consequence of mental illness.
• The physical benefits of exercise are also important for people with mental illness.
• Low or moderate intensity activity is enough to benefit your mood and thinking.
• The key is to move more and sit less every day.

Where to get help and trusted information#

For evidence-based global health guidance, see Source: World Health Organization (WHO).