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Studies show that regular physical activity can increase our self-esteem, reduce stress and anxiety, and play a role in improving the quality of life of people experiencing mental health problems.
The UK Chief Medical Officers’ Physical Activity Guidelines state that adults should try to be active every day and aim to do at least 150 minutes of physical activity over a week. It’s important to listen to your body and exercise within your ability – so take it slowly and whether you are moving from your armchair or going out for a walk or a cycle, it’s all good progress!
The relationship between exercise and sleep has been well researched. Studies show the bidirectional relationship between sleep and exercise – exercise can alleviate sleep-related problems and help us get more rest, and not enough sleep can lead to lower levels of physical activity the following day.
Making time to take part in regular physical exercise can:
When we feel stress, our body triggers the stress response in our bodies which can cause symptoms such as difficulty sleeping, sweating, muscle tension and nausea. This is the start of the ‘Stress Cycle’. The stress cycle can be completed by movement. This means that when we complete the stress cycle, we may be able to relieve some of the uncomfortable symptoms. Regular exercise can therefore be useful in reducing stress symptoms.
Exercise can also provide stress relief for our body while imitating effects of stress (such as the flight or fight response), and help our body practice working through those effects. This can also lead to positive effects in our body (including our cardiovascular, digestive and immune systems) which helps protect our body from the harmful effects of stress.
It doesn’t have to be anything big – a gentle walk can have a big impact on our stress levels!
Movement is known to release ‘feel good’ hormones called endorphins which can help to increase our mood. It can also help us feel more energised, calmer and more positive.
Physical activity can also help create a sense of routine when we make it a regular part of our week. We may also find that this regular focus on a single task can help us stay calm, clear and focused.
Self-esteem is how we think and feel about ourselves and view our own self-worth. Movement can help us feel more confident in the following ways:
Taking part in physical activity helps us connect with more people and make new friends.
Participating in team sports or exercise with a group will help us develop greater empathy and social skills, as well as new connections new social outlets.
Dr. Kelly McGonigal, author of The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, explains why exercise is such an important way of enhancing our relationships with others.
“Movement offers us pleasure, identity, belonging, and hope. It puts us in places that are good for us, whether that’s outdoors in nature, in an environment that challenges us, or with a supportive community. It allows us to redefine ourselves and reimagine what is possible. It makes social connection easier.”
As we grow older, incorporating a balanced exercise programme into our life can help protect from some of the effects of aging. Research shows regular activity benefits our health in the following ways:
View our leaflet below to see what exercises we can do to improve physical and mental health as we get older:
But what if I feel unwell?
It can be difficult for us to get or stay active if we feel unwell and at times frustrating to hear being more active if we feel unable to access the benefits.
Firstly, speak to a GP if you have medical conditions or concerns.
If we feel unwell, we could start with gentle walks focusing on non-active elements (like being in nature or taking photos of wildlife), or some light activity such as housework, moving around the home or stretching.
Once we’re feeling a bit better we can build more physical activity into our routine. It’s important to find a balance and figure out what works best you. Sometimes this means being creative and trying some different activities until you find the thing that works for you, or taking a break and coming back to movement when we’re ready.
We understand that starting exercise can feel daunting and this can often be a barrier to people starting. Bath Mind have multiple friendly and open groups available if you would like a supportive environment where you can incorporate more movement into your routine.
Our weekly sports group offers gentle physical activities to improve physical and mental health, supporting people to self-care and reduce social isolation. Activities include table tennis and badminton.
Our football sessions with Bath City Football Foundation offer fun and friendly mixed game for all abilities. We have a wonderful team of volunteers and peer volunteers who you can chat to about your wellbeing at any time. The group takes place every week and is free to attend!
Our Greenlinks gardening group offers an opportunity to engage in gardening activities while socialising with others. Gardening works all the major muscle groups and tasks such as digging, lifting bags of mulch or pushing wheelbarrows all provide strength training which leads to healthier bones and joints. The group runs from various locations in B&NES.
Wellbeing Walks are short, gentle walks led by volunteers from Bath Mind and Bathscape. The walk will be at a pace that is right for the whole group and are a relaxed, social and friendly space for the members. Wellbeing Walks take place every week and are free to attend!
More information on the benefits of exercise for mental health can be found on the national Mind charity’s website. And if you’d like inspiration for physical activity ideas you can do at home, head to our resources page!
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