Improving physical health can help your mental health

We are all aware that regular exercise is good for the body. Playing sports, jogging, cycling, or even walking to work all have physical benefits. Now, there is another reason to get fit, with studies suggesting that regular exercise is also good for your mental health and emotional wellbeing.

Physical activity and your mental health

If you look after your physical health, your mental health will likely improve. Here’s what some of the research says:

Researchers at the University of South Australia found that exercise was effective at reducing mental health symptoms. Some of the largest benefits were seen among people with depression, anxiety, and distress.[1]
A mental health and wellbeing review concluded that the effects of exercise on mental health were shown to be beneficial. The evidence suggests that physical exercise improves depressive and anxiety symptoms.[2]
Another review showed that physical activity was a good and effective choice to mitigate the negative effects of the COVID-19 pandemic on mental health.[3]

With one in five Australians experiencing a mental illness each year, there’s no better time to lace up your runners and get moving.

Mental health benefits of exercise

Regular exercise and physical activity may help to:

Increase your energy
Reduce anxiety and improve your mood
Provide stress relief
Improve sleep
Reduce tiredness and improve clarity
Improve concentration and mental alertness
Provide a distraction from negative thoughts
Create opportunities to socialise and meet new people
Improve your self-confidence
Give you a goal to strive for
Provide new experiences
Improve your quality of life.

And finally, let’s not forget some of the physical health benefits. Being active can maintain or improve your blood pressure, cholesterol and blood sugar levels, and reduce the risk of cardiovascular disease.

Ways to start doing more physical exercise

All types of exercise and physical activity can be beneficial. According to the Department of Health, everyone should aim to be active most days, preferably every day.

Here are some ideas to get you moving:

Join a local footy team, cricket club, or basketball league
Take a brisk walk or jog around your neighbourhood
Swim at your local public pool
Ride your bike to work
Walk on your lunch break
Take the stairs
Get off public transport one stop earlier and walk the rest of the way
Walk around when talking on your phone
Walk and listen to audiobooks (they are free at your library)
Mow the lawn or garden
Do some strength training like push-ups, pull-ups, squats, and lifting weights
Follow home workouts on YouTube
Take fitness classes such as spin, Pilates, or yoga.

Doing any physical activity is better than none. So, if you aren’t doing any right now, start small and slowly build up. If you are new to physical activity or have a health problem, speak to your GP about the best activities for you.

If you need someone to talk to, MensLine Australia professional counsellors are here to provide information and support 24 hours a day, seven days a week. Call us on 1300 78 99 78 or click the floating chat button on the right to access online counselling. Our service is free.

If it is an emergency, please call 000.

References

[1] Singh B, Olds T, Curtis R, et alEffectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviewsBritish Journal of Sports Medicine 2023;57:1203-1209.

[2] Mahindru A, Patil P, Agrawal V. Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus. 2023 Jan 7;15(1):e33475. doi: 10.7759/cureus.33475. PMID: 36756008; PMCID: PMC9902068.

[3] Marconcin, P., Werneck, A.O., Peralta, M. et al. The association between physical activity and mental health during the first year of the COVID-19 pandemic: a systematic review. BMC Public Health 22, 209 (2022). https://doi.org/10.1186/s12889-022-12590-6