Physical activity is one of the most effective — and often overlooked — ways to support your mental wellbeing. You don’t need to run marathons or spend hours in the gym to experience the benefits. Even small amounts of regular movement can have a powerful impact on your mood, anxiety levels, sleep, and self-esteem.

The Mental Health Foundation explains that:

“Physical activity isn’t just good for our bodies, it’s good for our minds too.”

Whether it’s a short walk, stretching, dancing, or gardening, regular activity helps by:

  • Reducing anxiety, stress, and depression

  • Boosting mood and emotional wellbeing

  • Improving sleep quality

  • Increasing energy levels

  • Enhancing self-esteem and confidence

  • Reducing feelings of loneliness and isolation

  • Helping us manage difficult thoughts or emotions

Physical activity can also offer a sense of purpose, routine, and achievement — all of which are protective factors for mental health.

Why Movement Helps

When you’re physically active, your body releases natural chemicals such as endorphins and serotonin, which help lift your mood and reduce stress. At the same time, focusing on movement — whether it’s walking outdoors, swimming, or doing yoga — can help quiet racing thoughts and bring a sense of calm.

Physical activity also offers opportunities for:

  • Social connection (exercising with friends or joining groups)

  • Time in nature (proven to support mental wellbeing)

  • Structure and routine (important for stability and balance)

Getting Started: It Doesn’t Have to Be Perfect

You don’t need to follow a strict programme or achieve perfection. The key is to start with what feels manageable. Even 10 minutes of movement can help.

The Mental Health Foundation’s Physical Activity Guide offers practical advice on:

  • Finding activities you enjoy

  • Overcoming barriers to getting started

  • Setting small, achievable goals

  • Building activity into your everyday life

📄 Download the full guide here:
How to improve your mental health using physical activity – Mental Health Foundation

Small Steps You Can Try Today

  • Go for a 10-minute walk

  • Do some gentle stretching or yoga at home

  • Take the stairs instead of the lift

  • Dance to your favourite song

  • Try an online beginner’s fitness class

  • Garden or do light housework

  • Join a local walking or activity group

Organisations That Can Help

Mental Health Foundation

Expert advice, research and resources on physical activity and mental wellbeing.

NHS Better Health – Get Active

Free tools and resources to help you start moving.

Mind

Support and information on how physical activity can support mental health.

Be Kind to Yourself

Some days will feel easier than others. That’s OK.
Physical activity isn’t about pressure or perfection — it’s about finding ways to support your wellbeing, one small step at a time.