Feel good fitness: best exercises for mental health

The modern world with all of its challenges, from its fast pace and lack of downtime to pandemics and the resulting uncertainties, can be hard to cope with. However, if you’re finding it tough to manage your mental health and keep on top of stress and anxiety levels, exercise may be just what you need.

According to a large study published in the medical journal The Lancet, people who exercised during the month-long trial period had 43 percent fewer days of poor mental health than those who did not exercise.

All exercise types helped, but the best results were for popular team sports, cycling and aerobic and gym activities. Exercising three-to-five times a week and for 45 minutes at a time was optimum in terms of frequency and duration.

And it seems that, as a result of Covid, more people are prioritising exercising for mental wellbeing and actively seeking out activities that help them feel better.

Indeed, according to a post-lockdown survey by smart bike brand Apex, which polled 500 people aged 25 to 45, four-in-five people said they now exercise to boost their mood and support their mental health, choosing their workout based on the desired psychological outcome.

And over half of respondents admitted that they exercise to support their mental health more now than they did before the pandemic. But why is exercise so good for your mental health and what can you do to help boost your happy hormones?

Why is exercise good for our mental health?

Psychologist Dr Robin Hart explains how and why exercise gives our mental health a helping hand. ‘Our brains and bodies are part of the same amazing machine, and that machine needs a bit of looking after,’ he says.

‘Even gentle exercise has a powerful effect on our physical and mental wellbeing: something as simple as a 20-minute walk can clear your head and give you a better perspective on your situation.’ It’s all down to reducing stress hormones, he adds.

‘Your body’s fight-or-flight response is really handy in a world full of sabre-toothed tigers, but it’s not so great with workplace stress.

‘The same stress hormones designed to prevent us from becoming dinner, such as cortisol and adrenaline, also kick in when we’re dealing with deadlines or difficult clients. Over time, those hormones can have chronic effects on our mental wellbeing. Moderate exercise can help counteract this, though.’

Your body also releases ‘happy hormones’, such as endorphins, during exercise, says Hart. ‘Endorphins are the“feel-good” peptides that our body releases to fight pain. They’re also brilliant mood boosters. If you’ve ever felt euphoric after intense exercise, that’s your endorphins kicking in.’

Exercise can also, of course, distract you from stressors, especially if it’s a sociable activity, such as a team sport, or one that requires you to concentrate hard on what you’re doing.

Another useful knock-on effect of exercise is that it can improve your quality of sleep. Why is this so important? Because lack of sleep is linked to conditions including depression and anxiety.

And, of course, the physical benefits of a regular exercise routine will give you a psychological boost, too. Who doesn’t like feeling stronger and more energetic, and looking more toned?

What are the best types of exercise for supporting mental health?

We all have different preferences when it comes to exercise. So, doing something you enjoy is probably the top priority for supporting your mental health and helping you feel good.

‘Finding the right type of exercise is key, and is personality dependent,’ says Dr Nerina Ramlakhan, a neurophysiologist and sleep expert. ‘While some might opt for the community feel of a gym and group classes, others might prefer solitary exercise such as running.’

It can also depend how you feel at that time, so self-awareness is key. Ramlakhan suggests you ask yourself why you want to exercise. Use questions such as, ‘Do I want to exercise to meet other people, or to let off steam and process my thoughts and feelings at the end of a stressful day?’.

Wellness benefits of exercising outdoors

And don’t forget that exercising outdoors can boost your feel-good feelings even more. A recent study published in the International Journal of Environmental Health Research shows simply being in a park for just 20 minutes is enough to improve your wellbeing.

Still not sure what type of exercise to go for? ‘Shop around and find something that really resonates for you and go for it! For those who like a challenge, climbing or even wild swimming can have a huge mental-health benefit,’ says Ramlakhan. ‘Taking risks in a safe environment can have a significant impact on our fear response and has been shown to reduce anxiety.’

However, do be aware that intense exercise appears to boost stress hormone cortisol rather than reduce it (according to a joint US and Estonian study published in the Journal of Endocrinological Investigation). So, if you’re feeling really stressed, it may be best to choose an activity that doesn’t cause your pulse to race.

How to schedule fitness into your daily routine

Once you’ve decided which activities you’d like to do, schedule them into your routine. Ramlakhan suggests exercising first thing in the morning, even if it’s just for 10 minutes. ‘Plan what you’re going to do the next day on the day before,’ she says.

‘Make it fun and achievable. Telling yourself you’re going to go out for an hour-long run is likely to present too much of a challenge. Instead, set small but realistic goals and do enough, but not too much. This way, you’re more likely to want to come back the next day and do more.’

She suggests simply aiming for your 10,000 steps a day can be a good way to get a fitness habit going. Remember, too, that walking with others can help you banish feelings of isolation as well as motivating you to get out there.

Online exercise classes designed to support your mental health and wellbeing

Try these classes that are designed to support your mental health…

SMASH Self Care Sessions

SMASH offers free, 30-minute self-care sessions on Wednesdays and Sundays via Zoom.

They start with mindfulness, then you’ll do 15-20 minutes of stretches. This is followed by 10 minutes of meditation for a great combo to help you reset. Visit smashmindandbody.com.

Apex Ride Remedies Classes

Apex’s new Ride Remedies classes blend guided meditation and brain-based coaching techniques led by behavioural psychologist Ricky Gill, with rhythmic cycling to a trance beat led by an Apex instructor to deliver ‘meditation on a bike’.

‘Remedies’ include: overcoming fears and moving past limitations, reducing overwhelm, manifesting energy, and building self belief. Bike £1,200, plus membership from £27.50 a month. Visit apexrides.com.

CARiFiT’s Feel Good Friday Community Class

CARiFiT’s Feel Good Friday Community Class is perfect for new mums. Simply strap your baby to your body using a carrier system and enjoy workouts scientifically proven to improve mood, energy and fitness for new mums.

The 30-minute sessions incorporate time for a Q&A with medical, physio, mental-health and fitness experts. Free on CARiFiT TV YouTube channel. Visit carifit.co.uk.

4-week feel-good workout plan

This plan from SMASH Mind and Body will help get you into the habit of exercising to care for your mind and body…

Week 1

Monday: Set your intentions

• What are your top self-care priorities for the next 4 weeks?
• 30-45 minutes: Join or create a short workout that focuses on FUN!

Tuesday: Get out into nature

• Know that obstacles may get in your way but you can overcome them.
• 15-30 minutes: Get outside for a walk or jog.

Click here to discover the mental health benefits of weight lifting!