When you think about exercise, it is usually about the physical benefits: losing weight, building strength, or improving your health. Over the past few decades, there has been growing recognition of how exercise also supports mental wellbeing. Mental health is a very complex area, and I am not a professional in this area, so whilst I will highlight some of the ways being active can help mental health, it is not a substitute for medical care when it’s needed.

Without fail, every time I have got back from a run I feel better for it.  This is also true for going for a bike ride or just a walk outside. Research shows that exercise can reduce symptoms of stress, anxiety, and mild depression. One reason is chemical: physical activity stimulates the release of endorphins and neurotransmitters such as serotonin and dopamine, which are linked to improved mood. You may have heard of runner’s high.

Exercise can also give you a sense of achievement, both in reaching the goal and the process of getting there.  The goal does not need to be massive either, it all depends on your starting point.  It could just be the 20 minute walk to the local park or couch to 5k – I’ve mentioned parkruns in a few of my articles.

Often exercise is done outside, being in nature, even if not exercising can be a calming experience; with all of the stresses in modern life, a short walk outside can be a great way to de-stress, you don’t need to be more energetic than that.

In a previous article I mentioned that exercising with other people is more likely to make you consistent. The other benefit is the social side of this.  Exercising with friends (or strangers who are just friends you’ve not met yet) reinforces the sense of connection and community, both great for your mental wellbeing.

I said that after every run I feel better, but some days I just don’t feel like getting outside, yet these are the days I need the run most.  It can be hard.  One of the tricks I use is to say I’ll just get my kit on and only jog a short way and then see how I feel.  Or even just walk a short way.  I’ve then made it so much easier for myself and every time, once I’m outside, I end up doing the run I had planned.  Arranging to meet a friend for a walk or a run will also get you out the door.

So, if you can get outside and get some exercise most days, every day, if you can, even a little bit can go a long way.  But if things are getting too much then do seek proper help from a professional.