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Effective URL: https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health
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Effective URL: https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health
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EXERCISE AND MENTAL HEALTH
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SUMMARY
Read the full fact sheet
* People who exercise regularly have better mental health and emotional
wellbeing, and lower rates of mental illness.
* Exercise is important for people with mental illness – it not only boosts our
mood, concentration and alertness, but improves our cardiovascular and
overall physical health.
* Exercise doesn’t have to be strenuous, structured or take a long time to have
benefits.
* Any exercise is better than none, but experts recommend adults should be
active most days, aiming for a total of 2.5-5 hours of moderate physical
activity, or 1.25-2.5 hours of vigorous physical activity per week.
ON THIS PAGE
* Why does exercise make us feel better, mentally?
* Exercising for your mental health
* How to get started with exercise
* Exercise outdoors
* How to be more active every day
* Where to get help
We all know how important exercise is for keeping us physically healthy. But did
you know that exercise can also help keep you mentally healthy?
Research shows that people who exercise regularly have better mental health and
emotional wellbeing, and lower rates of mental illness.
Taking up exercise seems to reduce the risk of developing mental illness. It
also seems to help in treating some mental health conditions, like depression
and anxiety. For example, for mild-moderate depression, research suggests
physical activity can be as effective as antidepressants or psychological
treatments like cognitive behavioural therapy. Exercise can also a valuable
addition to other treatment options.
WHY DOES EXERCISE MAKE US FEEL BETTER, MENTALLY?
Often, people who exercise regularly do it simply because it makes them feel
good. Exercise can boost your mood, concentration and alertness. It can even
help give you a positive outlook on life.
The link between exercise and mental health is complicated. Inactivity can be
both a cause and a consequence of mental illness, for example. But there are
lots of ways that exercise can benefit your mental health, such as:
* The levels of chemicals in the brain, such as serotonin, stress hormones and
endorphins, change when you exercise.
* Regular exercise can help you sleep better. And good sleep helps you manage
your mood.
* Exercise can improve your sense of control, coping ability and self-esteem.
People who exercise regularly often report how good achieving a goal makes
them feel.
* Exercise can distract you from negative thoughts and provide opportunities to
try new experiences.
* It offers an opportunity to socialise and get social support if you exercise
with others.
* Exercise increases your energy levels.
* Physical activity can be an outlet for your frustrations.
* Exercise can reduce skeletal muscle tension, which helps you feel more
relaxed.
The physical benefits of exercise are also important for people with mental
illness. It improves your cardiovascular health and overall physical health.
This is important because people with mental health issues are at a higher risk
of suffering from chronic physical conditions such as heart disease, diabetes,
arthritis and asthma.
EXERCISING FOR YOUR MENTAL HEALTH
If regular exercise is not already a part of your routine, you might be
wondering how much you need to do to give your mental health a boost.
The really good news is exercise doesn’t have to be strenuous or take a long
time. Studies show low or moderate intensity exercise is enough to make a
difference in terms of your mood and thinking patterns.
Australia’s physical activity and sedentary guidelines recommend adults should
be active most days, aiming for a total of 2.5-5 hours of moderate physical
activity per week, such as a brisk walk or swimming. Alternatively, they
recommend getting 1.25-2.5 hours of vigorous physical activity per week - such
as jogging, fast cycling, or a team sport. Or, you can combine both moderate and
vigorous activities.
However, any exercise is better than none. Going for a leisurely walk, or
activities like stretching and yoga, can also have huge benefits on your mind
and body. Even doing housework like sweeping, mopping, or vacuuming can give you
a mild work out.
HOW TO GET STARTED WITH EXERCISE
It can be intimidating to start exercising if you haven’t done it in a while,
but a plan can help you start and stick with it.
Your new exercise plan has a better chance of success if you:
* see your GP or an accredited exercise physiologist before you start, and
regularly as you continue your exercise plan
* choose an activity you like, or have enjoyed in the past, that suits your
fitness levels and abilities
* start small – build up your activity gradually. Ideally, vary your activities
so you don’t get bored
* write your plan in your diary or on your calendar, so it’s part of your
schedule
* regularly revisit your exercise plans, and try something different if it’s
not working out for you.
EXERCISE OUTDOORS
For even greater benefits, try exercising outdoors.
Some recent studies have found people report a higher level of vitality,
enthusiasm, pleasure and self-esteem, and a lower level of tension, depression
and fatigue, after they have walked outside. People who exercise outside also
say they are more likely to exercise again than those who stay indoors.
And, people who exercise outside do it more often, and for longer, than those
who work out indoors.
HOW TO BE MORE ACTIVE EVERY DAY
Make exercise part of your everyday activity. Try walking or cycling instead of
using the car. Get off a tram, train or bus a stop earlier and walk the rest of
the way. Or spend some time walking your kids to school. Get active around the
house by doing some gardening, washing the car or cleaning the windows.
Australia’s physical activity and sedentary guidelines can give you more
information. The important thing to remember is to try to move more and sit less
every day.
WHERE TO GET HELP
* Your GP (doctor)
* Registered Exercise Professional
* Exercise Physiologist
* Physiotherapist
REFERENCES
* Australia’s physical activity and sedentary behaviour guidelines , 2017,
Australian Government, Department of Health.
* Physical activity and sedentary behaviour , 2017, Australian Government,
Department of Health.
* Stanton R, Rosenbaum S, Kalucy M et al. 2014, ‘A call to action: exercise as
treatment for patients with mental illness ’, Australian Journal of Primary
Health, vol. 21, no. 2, pp. 120–125.
* What is incidental activity? , 2008, Queensland Health, Queensland
Government.
* Physical activity , Department of Health and Human Services, Victorian
Government.
* Kvam et al. (2016) Exercise as a treatment for depression: A meta-analysis .
* Anderson & Shivakumar (2013) Effects of Exercise and Physical Activity on
Anxiety
* Cramer et al. 2013. Yoga for depression: a systematic review and
meta-analysis
* Morgan et al. (2013) Exercise and Mental Health: An Exercise and Sports
Science Australia Commissioned Review
This page has been produced in consultation with and approved by:
RELATED PAGES
* ALCOHOL AND DRUGS - DEPENDENCE AND ADDICTION
Asking for help when you first suspect you have an alcohol or drug problem is
important. If you think you have an addiction, speak to your local doctor or
phone DirectLine.
* ALCOHOL FACTS
The size of a standard drink can vary according to the type of alcohol.
* ALEXANDER TECHNIQUE
The Alexander technique stresses that movement should be economical and needs
only the minimum amount of energy and effort.
* AMPHETAMINES
Amphetamines are psychostimulant drugs that speed up the workings of the
brain.
* ANABOLIC STEROIDS
Prolonged misuse of steroids can cause liver damage and severe mood swings.
This page has been produced in consultation with and approved by:
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MORE INFORMATION
RELATED INFORMATION
*
Alcohol and drugs - dependence and addiction
Asking for help when you first suspect you have an alcohol or ...
*
Alcohol facts
The size of a standard drink can vary according to the type of alcohol.
*
Alexander technique
The Alexander technique stresses that movement should be economical and needs
only the ...
*
Amphetamines
Amphetamines are psychostimulant drugs that speed up the workings of the
brain.
*
Anabolic steroids
Prolonged misuse of steroids can cause liver damage and severe mood swings.
This page has been produced in consultation with and approved by:
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Content on this website is provided for information purposes only. Information
about a therapy, service, product or treatment does not in any way endorse or
support such therapy, service, product or treatment and is not intended to
replace advice from your doctor or other registered health professional. The
information and materials contained on this website are not intended to
constitute a comprehensive guide concerning all aspects of the therapy, product
or treatment described on the website. All users are urged to always seek advice
from a registered health care professional for diagnosis and answers to their
medical questions and to ascertain whether the particular therapy, service,
product or treatment described on the website is suitable in their
circumstances. The State of Victoria and the Department of Health shall not bear
any liability for reliance by any user on the materials contained on this
website.
Reviewed on: 20-12-2021
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