When you think about exercise, you might picture losing weight, getting fitter or improving your physical health. But exercise for mental health is important too. Regular physical activity can support emotional wellbeing, help manage stress, improve sleep and contribute to a healthier mood.
As a psychologist with more than 23 years of experience, I recognise how challenging it can be to look after yourself when life feels overwhelming. When you are stressed, worried, exhausted or low in mood, exercise may be the last thing you feel like doing. Yet gentle, manageable movement can be a helpful step towards feeling better.
The good news is that you don’t have to join a gym, run long distances or push yourself through exhausting workouts to get started. What matters is finding a form of movement that suits you and building it into your life in a realistic way.
Exercise for Mental Health Doesn’t Have to Mean Going to the Gym
People sometimes hear the word exercise and imagine running for an hour or completing an intense workout. It doesn’t have to be anything of the sort.
Physical activity includes a wide range of movements, from walking and gardening to cycling, swimming, dancing, yoga and playing sport. Everyday activities such as housework can also help you move more.
With so many possibilities, the important thing is finding activities that fit your abilities, interests and circumstances. You are much more likely to maintain a routine when it feels manageable rather than like another obligation.
How Exercise for Mental Health Can Improve Well-Being
Physical activity can benefit emotional wellbeing in several ways. It may help improve mood, reduce feelings of stress and support better sleep. Reaching a small activity goal can also give you a sense of achievement and help you feel more capable.
Exercise may provide a welcome break from everyday worries. Going for a walk, for example, can give you time away from your usual surroundings and an opportunity to focus on what is happening around you rather than on everything that is troubling you.
Regular physical activity is also associated with benefits for aspects of cognitive health, including memory and thinking. However, the effects vary from person to person, and exercise is not a substitute for professional mental health care when you need it.
One message I particularly want you to take away is that you don’t need to exercise intensely to begin experiencing benefits. Small, consistent steps are worthwhile.
Start Small and Build Gradually
One of the most common mistakes people make is setting the bar too high.
You might decide that from Monday you are going to exercise for an hour, five days a week. You manage it for several days, perhaps even a couple of weeks, but then life gets in the way. You miss a session, become discouraged and eventually stop altogether.
A more sustainable approach is to start with something achievable. If you have been relatively inactive, you might try a short, gentle walk or a few minutes of movement that feels comfortable for you. As it becomes easier, you can gradually increase the duration or frequency.
Small goals give you opportunities to succeed. Those successes can build confidence and make it easier to take the next step.
Remember that your starting point is personal. You don’t need to compare yourself with anyone else or follow a demanding exercise routine to make progress.
Choose an Activity You Actually Enjoy
The best form of exercise is not necessarily the activity that burns the most calories or looks most impressive. It is the one you are willing and able to do regularly.
Ask yourself whether there was an activity you enjoyed in the past. Perhaps you loved cycling, swimming, dancing, tennis, bushwalking or simply walking along the beach. Could you start doing it again?
Exercising with another person can also help. Arrange to walk with a friend, join a class with somebody you know or organise a regular bike ride. Sharing an activity can make it more enjoyable and give you a little extra motivation to follow through.
If you don’t enjoy one type of exercise, try something different. You are not failing at exercise simply because a particular activity isn’t right for you.
Find More Opportunities to Move Throughout the Day
Formal workouts are not the only way to become more active. Incidental movement means finding opportunities to move as part of your ordinary routine.
You might take the stairs when suitable, walk during a break, garden, do some housework or walk to a nearby destination instead of driving. If you spend much of the day sitting, brief movement breaks can be a practical place to start.
A fitness tracker or phone may help you notice how much you move and set realistic goals. You don’t need to become fixated on reaching 10,000 steps a day. Instead, consider your current activity level and whether you can safely increase it a little.
The aim is to find opportunities that work for you and recognise that small improvements count.
For guidance on recommended activity levels, see the Australian Government’s physical activity and exercise guidelines.
Don’t Let Setbacks Become a Reason to Give Up
There will be days when you don’t exercise. There may even be weeks when your routine falls apart. That doesn’t mean you have failed or that your previous efforts were wasted.
Try to respond to setbacks with self-compassion rather than criticism. Simply start again when you can.
If something repeatedly gets in your way, identify the barrier and look for a practical solution. If mornings are difficult, consider exercising later. If motivation is a problem, arrange to meet a friend. If you are short of time, try a shorter session.
If pain, illness or another health concern limits your mobility, speak with an appropriate health professional about activities that may be suitable for you. You can adapt movement to your needs rather than forcing yourself to follow a routine that doesn’t feel right.
Take One Small Step Today
You don’t need to run a marathon or transform your routine overnight. Choose one manageable activity, preferably something you enjoy, and consider when you could fit it into your week.
Afterwards, take a moment to notice how you feel. You may feel more relaxed, more energised or simply pleased that you made time for yourself. Even if you don’t notice an immediate change in your mood, that doesn’t mean your effort was wasted.
Exercise is not a cure-all, and looking after your mental health can involve many different approaches. But regular, appropriate physical activity can be one valuable part of supporting your wellbeing and building resilience for life’s challenges.
Start where you are, move at a pace that suits you and remember that consistency matters more than perfection.
