How does exercise boost my mood?  

Exercise is a great way of improving your wellbeing through multiple, interconnected pathways supported by research: 

Endorphin release

Physical activity stimulates the production of natural chemicals in the brain that act as painkillers and mood enhancers, called endorphins.

Neuroplasticity

Regular exercise promotes growth of new brain cells, especially in the hippocampus, which is linked to improved memory and mood regulation.  

Development of coping mechanisms

Exercise encourages adaptive coping strategies by reducing stress reactivity and improving resilience, helping individuals manage anxiety and depression more effectively.  

Social interaction

Participating in group or team sports fosters social bonds, which have been shown to reduce loneliness and improve mood.

Will exercise help me with my body image? 

Exercise can be good for how you see yourself and your body. When you exercise, you may start to appreciate your body for what it can do rather than just how it looks. Exercise can help you feel stronger, more capable and more confident in your own skin.  However, exercise may not always help with body image concerns and could be unhealthy especially for people with Body Dysmorphic Disorder (BDD).  

It’s very important to practice self-compassion, challenge negative thoughts and surround yourself with supportive people who appreciate you for who you are. If you’re struggling with body image concerns, consider reaching out to mental health professionals or organisations for guidance, such as Beat. 

What are some examples of workouts that I can do? 

There are many different workouts that you can do, and not all of them must be demanding. Here are a few that you can consider:

Aerobics 

Engaging in activities like walking, jogging, swimming or using a treadmill can make you feel good! These exercises are not only fun but also keep your body and mind healthy and happy. Plus, going outside for your exercise can boost your mood even more! Using green spaces has been associated with decreased risk of depression.  

Many of our services take part in walking groups to visit local places of interest and engage with their peers to feel the benefits of fresh air and the environment. 

Not sure where to start? There are many walking apps that can track your progress. If you’re looking to take up jogging, Couch to 5K can help you slowly build up your stamina. 

Dancing  

Whether it’s solo dancing, such as ballet, or participating in social dance classes like salsa, dancing can improve mood and reduce symptoms of depression. It helps lower anxiety and stress while enhancing social connection, which supports mental wellbeing. Additionally, dance movement therapy has been shown to be an effective supplementary treatment for adults with schizophrenia and older adults with Parkinson’s disease. This highlights that dancing offers mental and physical benefits across all ages. 

Weightlifting 

Strength training not only enhances your physical strength but also uplifts your mood. When you engage in strength training, your brain triggers the release of endorphins, promoting an overall sense of wellbeing, regardless of whether you’re reaping physical benefits. Make sure to seek guidance from a trainer or experienced individual before starting strength training. As you gain experience, you can even practice indoors, enjoying it from the comfort of your home!

Yoga 

Yoga is another excellent low-impact exercise that focuses on breathing, posture and meditation. Yoga has been known to improve your general wellbeing and make you feel less stressed. As you breathe in, more oxygen flows to your brain, which helps to calm your nerves down and boosts your overall mood. 

You can find online videos that steadily teach you how to do yoga from beginner tutorials to more advanced demonstrations. 

Tai Chi 

Tai Chi is a famous martial art exercise invented initially in China. It focuses on breathing and movement. Slow organised movements are beneficial to the nervous system. If done correctly over a long time, it will also help your wellbeing, improve your self-esteem and avoid unnecessary stress.  

Our Stafford Centre service in Edinburgh regularly does Tai Chi sessions for people receiving support with their mental health. 

Tips for getting started 

Starting an exercise routine can feel overwhelming, but it doesn’t have to be. Here are some tips to help you get started and stay motivated: 

Set realistic goals: Start with small, achievable goals and gradually increase the intensity and duration of your workouts as you progress. Just remember to listen to your body and take breaks when you need them. It’s important to push yourself, but also to respect your limits and set boundaries that work for you. 

Schedule regular workouts: Treat exercise like any other important appointment and schedule it into your calendar. Consistency is key to seeing results and forming a habit. 

What works best for you: There is not one activity that is best for your mental health, but it needs to work for you and your daily routine. Different activities work for different people, but you will be able to engage with an activity better if it’s more comfortable and enjoyable for you. If it doesn’t work, there are always plenty of other options.

Don’t compare yourself to others: Set your own goals and achievements by paying attention to your own progress. 

Start slowly: If you’re new to exercise or have been inactive for a while, start slowly to avoid injury. Listen to your body and gradually increase the intensity of your workouts over time. 

Find a workout buddy: Exercising with a friend or family member can make workouts more enjoyable, make you feel less lonely while exercising and help keep you accountable. 

Reward yourself: Celebrate your progress and achievements along the way. Whether it’s treating yourself to a healthy snack or buying yourself a new workout outfit, find ways to reward yourself for sticking to your routine. 

By following these tips, you’ll be well on your way to enjoying the many benefits of regular exercise and improving your overall wellbeing. 

Our Advice and Support Service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm and 1.30pm), where advisers can signpost you to local support that most fits your needs, including our Change Mental Health services. We offer initial advice on money worries and help to deal with emergencies.

Contact 0808 8010 515, email us at advice@changemh.org or fill out the enquiry form on the Advice and Support Service page.