Mental Health Awareness Week: How Exercise Supports Wellbeing

Mental Health Awareness Week is underway, and there’s a piece of advice many people are missing. Fewer than half of adults realise that regular physical activity has been proven to reduce anxiety symptoms, ease stress and pull the mind away from negative thoughts.

This year’s awareness week runs from 11th to 17th May, with a theme of ‘Take action’, encouraging people to make small changes that support good mental health. Leading e-learning company High Speed Training has shared insight into how exercise can be one of those small actions.

The Science Behind the Sweat

Dr Richard Anderson, Learning Experience Director at High Speed Training, explained the link between moving your body and lifting your mood.

“Physical activity involves any movement of the body that uses the muscles, increases your heart rate or breathing, and expends energy. Luckily, there are endless possibilities of ways in which to do this and therefore there’s an option that everyone will enjoy!” Richard said.

“Physical exertion and mental health are directly connected due to changes in chemical activity that occur in the brain during and after exercise. This includes the increase of ‘happy hormones’ such as serotonin and the release of endorphins, as well as a reduction in stress hormones such as cortisol. As a result of these chemical changes, physical activity is shown to have a hugely positive effect on our mental wellbeing.”

Research from Better Health – Every Mind Matters shows that around 4 in 10 people report trouble sleeping, lower confidence and reduced energy because of anxiety. Yet despite the evidence, awareness remains low.

Exercise releases feel-good chemicals including mood-boosting endorphins, anxiety-reducing endocannabinoids and memory-improving dopamine. Hitting personal fitness goals also builds self-esteem, and group activities offer the kind of social connection that supports positive mental health.

It works for stress and sleep too. Regular exercisers report better sleep quality, less daytime tiredness and more time spent in the deep, restorative stages of sleep. Even symptoms of insomnia can improve.

What Happens When You Don’t Move

The flip side is worth noting. Richard warned that skipping exercise can have the opposite effect.

“Whilst exercising has hugely positive effects on mental wellbeing, a lack of exercise can have the converse effect and contribute to a downturn in mental health,” he said.

“Some of the negative impacts of a lack of exercise include higher risks of anxiety and depression and reduced ability to manage stress. The NHS recommends doing 150 minutes of physical activity per week in order to get the physical and mental health benefits that exercise provides.”

Six Exercises Worth Trying

The best workout for your mental health is the one you’ll actually stick with. High Speed Training suggests six options to consider.

Walking is free, low impact and suits almost everyone. Heading outdoors for a walk also delivers fresh air and a dose of nature, both of which support mental wellbeing on their own.

Yoga focuses on connecting movement with breath, which eases stress and tension, lowers blood pressure and boosts serotonin.

High Intensity Interval Training (HIIT) offers short, sharp bursts of activity that raise the heart rate, push blood flow to the brain and release endorphins.

Running is the classic mental health workout. It’s free, often outdoors, and can trigger the well known ‘runner’s high’ when the body is flooded with feel-good chemicals.

Boxing and martial arts provide a physical outlet for pent-up emotions and frustration. They also build visible strength and trackable progress, which feeds self-esteem.

Dancing is one of the most social forms of exercise. Group classes, hip hop and zumba combine connection with movement intense enough to get those endorphins flowing.

More information on mental health training is available through High Speed Training’s range of mental health courses.