We all know the importance of getting active for our physical health, but do you know how exercise can improve mental health?

A poll by UKActive highlighted that of all participants they interviewed, 54% found mental health benefits as their main motivation for exercise.

We're exploring the benefits of exercise for mental health and different physical activity that can get you reaping the benefits.

How does exercise improve mental health?

Releases endorphins 

Exercise has a strong link to releasing endorphins, which happens when positive feelings of well-being increase in our body.

Exercise works to release endorphins as it reduces the level of the body’s stress hormones. Doing pleasurable things such as exercise, allows the brain to release them.

Research suggests that endorphins are released after at least 30 minutes of exercise, so the longer you can make a workout, the better you will feel in yourself. The NHS recommends 150 minutes of moderate exercise a week.

Improves confidence and self-esteem

We all know that sticking to regular physical activity (along with a healthy and balanced diet) can often change the way we look in our bodies.

Whether the goal is to lose weight, tone our bodies or gain more muscle, these can contribute to improved confidence and self-esteem.

Exercise can also improve our confidence and self-esteem by:

• Introducing a good routine, such as improving eating habits and sleep pattern
• Gaining strength, helping us to feel mentally stronger
• Improved brain power, as we feel more focused and alert during daily tasks

All of these benefits can contribute to our overall confidence and self-esteem in the rest of our everyday lives.

Improves sleep

Exercise and regular physical activity can help improve our sleep pattern as we exert more energy through exercise, making us more tired.

Exercise can also help to reduce stress and help us to feel relaxed. When we have a clearer mind, we tend to sleep better. Exercise can help to reduce sleep onset or reduce the time it takes to fall asleep.

It can also help to reduce daytime sleepiness in some people, which will help to improve sleep schedules.

Provides a sense of purpose

Exercise and regular physical activity can be a great way to provide a sense of purpose in your life.

For example, joining the gym or going for a run or walk can become part of your routine and give you something to look forward to. It can also become a passion and an opportunity to create new goals.

Joining sports clubs and groups can also provide a great sense of purpose, especially when working within a team or in a competitive setting, it can offer motivation and work wonders for the mind.

Reduces isolation

Getting involved in exercise or physical activity that involves other people is a great way to reduce isolation.

If you opt for joining a local sports club, you can meet new people and potentially make new friends, which can help with feelings of isolation.

If you opt for exercising in a gym or swimming, this is still a great way to be around other like-minded people, which can help you to stay motivated on your exercise journey. 

Exercises and their mental health benefits

Walking and Running

Walking and running can be great exercises for mental health.

Even a slow, short walk can help to improve our mental health and mental well-being. Walks in nature can be great for boosting a sense of peace, calmness, and relaxation.

Also keeping track of your walks and runs using dedicated tracking apps can be a great way to improve sense of purpose and motivation, which can help with overall health. Read more in our walking for mental health blog.

Swimming

Swimming can benefit our mental health and can also be a low impact way to release some endorphins and boost our mood.

Swimming can reduce stress, as it focuses on breathing and movements. The physical effort involved in swimming helps in the release of tension gathered in the muscles, further aiding in relieving stress.

Swimming is a great exercise for improving mental health by providing opportunity for mindfulness. It also offers social opportunities as you are surrounded by like-minded people, and can even join swimming groups or clubs. Read our blog for more mental health benefits of swimming.

Sports Clubs

Joining a sports club, such as a football club, rugby club or rowing club can be a great way to get regular physical activity and be sociable.

Along with all the other benefits exercise has for mental health, sports clubs also offer a real sense of belonging.

Other benefits of exercising in a group setting include:

• Better release of endorphins
• Motivation and support to work harder and reach our goals
• Increased social interaction

Golf

Golf can be a great sport to benefit mental health, as golf has been known to improve confidence and self-esteem.

As you begin to get better at golf and improve your skill it will allow you to develop confidence and good feelings about yourself.

Golf can also be a social physical activity, especially as people begin to get older and social interaction becomes more important to reduce feelings of isolation.

Golf courses are full of greenery and provides a good opportunity to spend time in nature! The benefits of being in nature include relieving stress and providing relaxation, which has a knock on effect on mental health.

Being outdoors can also mean more vitamin D! This can have multiple benefits for our physical and mental health, which is another way to reduce stress.

Gym

The gym has different benefits to exercising outside in greenery and nature, opting for a gym workout has many benefits on mental health. This includes:

• Motivation from being around like-minded people
• Relieving tress from daily life with a dedicated workout space
• Focusing on exercises and routines can serve as a meditative practice

The gym isn't merely a place to sweat; it's also a community hub, where you can join group classes or simply strike up a conversation with a fellow gym-goer.

These social interactions can be crucial for mental well-being, especially for those of us without a solid support system, or for groups who tend to experience loneliness more.

Yoga

Yoga is considered a calm and relaxing exercise which can benefit our mental health. Yoga is great for meditation and mindfulness, relaxing the mind and taking away stresses.

Some of the benefits include relieving depression, reducing stress, easing anxiety and improved sleep. Yoga can also be a great social activity and help to promote healthy habits in other aspects of life.

In conclusion, exercising regularly can be a great way to prioritise our mental health and well-being. If you are struggling with mental health, exercise alone isn’t a cure. Remember you’re never alone and various resources and help are always available.

Resources and support

Remember you’re not alone if you feel like this and various resources and help are available if needed.

• Mind offer a wide range of information and support for mental health, including information on helplines, support and services and medication and therapies.
• The NHS offers mental well-being audio guides, which help to boost moods. 
• Bupa offers quick round-the-clock access to mental health support via the Digital GP app. A specialist mental health team is also available through Bupa.
• AXA support is available around the clock for members with AXA’s 24/7 Health at Hand service. Counsellors are just a phone call away.
• The Exeter provides access to trained specialists who can evaluate and treat various mental health conditions. They also offer emotional and behavioural support. Access to lifestyle coaching, stress management, improving sleep and motivation to exercise is available.
• Aviva offer support through their Digital GP, which gives customers unlimited access around the clock to GP video consultations. They also offer a 24-hour Stress Counselling helpline, seven days a week.

Many health insurers offer mental health support and services. If you're ready to protect your future health, why not get in touch with one of our expert advisers to find out what's available to you?

Fill out the form below to get a quote or give us a call on: 01285 864670.