How Can Exercise Support Your Mental Health?

Exercise plays such a key role in supporting and improving mental health. When you exercise, your body produces “feel-good” chemicals, called endorphins and dopamine, as well as the hormone serotonin, all of which help you feel happier and improve your well-being.  

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What is serotonin? 

Serotonin is the primary hormone responsible for stabilising your mood, promoting happiness and a feeling of well-being, while dopamine and endorphins are responsible for feelings of pleasure, and an improved ability to deal with stress and pain. So the more you’re producing these chemicals and hormones, the happier you’re likely to feel! 

Exercise has also been shown to reduce anxiety, depression and negative mood, largely by improving your self-esteem and brain function. It can improve social connection, and foster a sense of achievement, helping you feel better about yourself! 

How to increase physical exercise?

When it comes to mental illnesses like depression, exercise can often fall off the radar for many people. When you’re chronically depressed, often you don’t feel like dragging yourself to the gym to sweat it out. Yet if this is you, exercise may just be one of the best things you can do to help you feel better. Here’s how to gradually increase your physical activity to support mental well-being:

1. Build up over time. If you haven’t been exercising at all previously, don’t expect to rock up to the gym and smash out a 45-minute, high-intensity session on day one. Instead, start slowly. Try beginning with a 15-minute walk around your neighbourhood every morning or evening, getting some fresh air and giving your body the chance to get used to moving again. Soon, you’ll be able to walk for longer, or even multiple times per day. When you feel ready, plan a time to revisit the gym, and either join in on a class or set your own workout, keeping your expectations moderate, to begin with. Over time, you can increase the intensity, reps or weight you’re using, but don’t rush it! You have all the time in the world - the focus is on how exercise can allow you to FEEL!

2. Give yourself a goal. Whether it’s aiming for consistency in your daily walks or challenging yourself to increase your reps or weight slightly each week, give yourself a measurable outcome to strive for. The feeling of accomplishment when you reach these goals is so rewarding - and it does wonders for improving your confidence and relationship with yourself, as well as your mental well-being and mood.

3. Plan. While you’ll need to plan how you intend on gradually increasing your exercise duration or intensity, you also need to take the time to sit down and figure out how you’ll incorporate exercise consistently into your routine. Since it’s such an important piece of the mental health puzzle, it’s important to make it a priority. Figure out whether it’s easier for you to exercise in the morning, evening, or some time in between. Schedule it into your diary like you would a work meeting, and keep that commitment to yourself - you’ll feel better for it every single time.

When you’re introducing or increasing exercise in order to support mental health and well-being, it’s important to be aware that motivation will come and go. Given symptoms of illnesses like depression can include fatigue, weakness, social withdrawal and low mood, these can create additional barriers to completing your daily movement. So it’s essential to have some strategies on hand for the times you’re feeling this way - because if you can push through and get it done, you’ll feel better for it afterwards!

4. Keep setting small challenges and goals. Whether this is increasing the number of burpees you can do by 1-2 reps each month, adding 5 kg to your deadlift weight, or running an extra kilometre, setting goals is such fantastic motivation. Your mind will often give up before your body, so pushing yourself with targets is a way to improve your results, and fosters a feeling of pride and confidence in yourself. Is there any better feeling than proving to yourself you can do more than you ever expected?!

Create a Strategy

1. Reward yourself. Each time you do hit one of these goals, give yourself a reward! After all, you deserve it! Whether it’s indulging in your favourite food, planning a night out with friends, or even spending some time practising self-care, be sure to take the time to reflect on your progress and be proud of yourself - and reward your hard work and commitment.

2. Find an accountability partner or workout buddy. When you feel unmotivated on your own, having someone to push you harder or make sure you turn up consistently can be so beneficial. If you can’t show up for yourself, you’re more likely to be able to show up for them! And having a friend working out beside you can be so encouraging - whether you can create a friendly competition, or simply just support each other through a tough session, it’s a great way to push through the mental hurdle and get it done! Learn more about friends with benefits here.

3. Remember your “why”. Why are you exercising? Why are you showing up each day? Come up with specific benefits you want to get out of your workouts - whether it’s feeling better or happier, improving your mood, connecting with others, improving self-confidence, whatever your focus is. And use these “why”s to help you push through the mental obstacles that may arise. They can act as your motivation when you need it most.

4. Change it up. You don’t have to stick to the same form of movement day in and day out. Make it interesting, and be sure to find something you enjoy - this is the type of exercise you’ll be most consistent with too! Try walking, going for runs in your neighbourhood, joining a team sport, weight lifting, gym sessions, bike riding, working out with a friend, yoga, swimming, and boxing - the options are endless! Find these and more ways to train here.

5. Don’t be too hard on yourself. If you need to take a break, or you miss a couple of days in your exercise plan, that’s okay! Don’t punish yourself or feel guilty, simply recognise where you’re at mentally and honour it. When you’re ready, dive back into your routine again and reap the rewards from moving your body!

6. Don’t rush it. Studies have shown exercise causes a significant reduction in symptoms of depression following 8-weeks of consistent exercise, so the benefits may not appear overnight. Be patient, and know you’re working towards a happier, healthier version of you - and it will come!

If you’re struggling and need some help…

You don’t have to do it alone. That applies to managing mental illnesses, such as depression, and also to introducing a new exercise routine into your life. Reaching out for support is a sign of strength and commitment, so never be afraid to do so!

If you need some support, reach out to:

• Exercise physiologists. They can assist with developing an exercise program to support your mental health, and also help you manage chronic conditions (such as depression) and injuries.

• Your GP. Your GP can give you more info on the link between depression or mental illness and exercise and can suggest an exercise physiologist to support you on your journey.

• Psychologists. Psychologists can be very useful in helping you feel motivated and able to exercise, as well as overcoming barriers and anxieties around movement.

• Mental health organisations. Organisations like The Black Dog Institute have a range of resources, as well as helplines and support, available to help you get started and build your confidence.

Remember, always reach out for help. You do not have to suffer in silence. There is so much support available to you, to help you manage and improve your mental health. Exercise is a fantastic tool to add to your mental health toolbox, to support general and mental well-being.