What are the mental health benefits of exercise?

Exercise has many benefits for your health. This includes physical benefits, such as helping you to:

• manage and prevent illness
• lose weight if you need to
• build muscle mass and strength

You can read about the benefits of physical activity for children.

If you exercise often, it can help your mental health by:

• reducing stress
• improving your concentration and memory
• giving you more energy
• boosting your self-esteem
• preventing and reducing symptoms of mental health conditions, such as depression and anxiety
• helping with recovery from mental health issues

Exercise can also help reduce feelings of loneliness and isolation. It can create opportunities to get outside, be social and interact with other people.

Exercise can also improve your sleep. A good rest is important in both your physical and mental health.

How does exercise help my mental health?

Exercise may cause your brain to release 'feel good' chemicals like endorphins and serotonin. Research suggests that these can help improve your mood.

It also improves your fitness, which can help lift your mood.

Doing physical activity can also distract you from and help you manage negative thought patterns.

How much exercise do I need?

Australian guidelines recommend adults do at least 30 minutes of moderate physical activity each day.

Combine your exercise routine with a healthy diet and other healthy lifestyle habits.

While you exercise, you can also try practicing mindfulness. Mindfulness means deliberately paying attention to whatever you are doing right now. Mindfulness can help you to keep grounded and manage stress.

How do I start exercising?

When starting to exercise, it's important to stay within your limits. Consider ways you can incorporate exercise into your daily routine and lifestyle.

Exercise should not be painful. If you are not usually active, start with simple activities like:

• going to the shops
• gardening
• household chores
• cooking

At your own pace, try to build up to doing 30 minutes of moderate exercise each day, such as:

• bike riding
• walking
• swimming

If you have a pedometer or smart watch, you can also monitor your steps and set walking goals. You can aim to walk more steps each day, which can help improve your quality of life.

You don't need to visit a gym to exercise. You can start exercising in a comfortable environment to build your confidence. You can exercise:

• at home
• outside
• alone, with people you know or with a class or group

When starting exercise, choose something you enjoy. You can use your friends or family as motivators to keep you on track. If you have children or own a pet such as a dog, you can walk around your local area. This could include visiting the park or the beach if they are nearby. If you enjoy dancing, try a creative dance movement class. If you enjoy art, visit a museum or gallery.

How do I overcome obstacles to exercise?

When starting exercise, you may experience some barriers. Most obstacles can be overcome with patience and commitment to your goals.

Motivation and energy

Mental health issues can be tiring. You may struggle with motivation for exercise. To overcome this, you can:

• start slowly and set small goals
• reward yourself for exercising
• try social exercise
• remind yourself that exercise can help you reset and feel better

A mental health professional can work with you to make an exercise plan. This plan can include ways to keep yourself motivated.

Cost

You may think that exercising is too costly. Gym memberships and home exercise equipment can be expensive. There are other, more affordable ways to exercise. You can:

• see if your local community centre has any affordable exercise groups
• see if your community has a free, local running group
• go for a walk around your neighbourhood
• explore online exercise classes and exercise apps

Anxiety or feeling intimidated

You might feel uncomfortable exercising in a public place or joining a group exercise class. This is perfectly normal. To feel more comfortable and build your confidence, you can try:

• taking a friend with you to an exercise class
• exercising in comfortable clothes
• downloading an app to exercise in your own home

Time

If you are short on time, there are things you can try to fit exercise into your routine:

• Break exercise into small chunks — instead of doing 30 minutes in one go, do 3 lots of 10 minutes in a day.
• Try to wake up earlier.
• Try to walk around on your lunch break.

Physical limitations

You may have physical obstacles such as an injury or disability that makes it difficult to exercise.

You may benefit from seeing a health professional such as a physiotherapist or exercise physiologist. They can suggest exercise options suitable for you, and help you plan activities.

Resources and support

For advice and to get connected to local mental health services, you can call Medicare Mental Health on 1800 595 212. Check the operating times.

The Black Dog Institute has information on depression and benefits of exercise.

Headspace has information and interactive resources to help you stay active.

Beyond Blue has tips for getting active, as well as a template to help you plan activities for your wellbeing.

SANE Australia has information on ways to look after your physical health, including physical activity.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.