As the recognition of these issues grows across the United Kingdom, many people are turning to exercise as a solution to improve both body and mind. This concept was highlighted further in 2024’s Mental Health Awareness Week, with the theme centred around movement.
But why does getting active boost our brain and how much training do I need to do to reap the rewards? Here’s what you should know.
Recommended amounts
The NHS recommends at least 150 minutes of moderate-intensity physical activity each week if you’re aged 19 to 64, while children aged five to 18 ought to do at least 60 minutes.
Whether you’re wearing your favourite player’s shirt while playing football or simply walking around your local park, anything counts. Breaking this down into manageable chunks, such as half an hour of jogging most days, can make it easier to hit these targets.
For those looking for a little extra, incorporating weight training is another way to boost your mind.
Reducing symptoms of depression and anxiety
Studies have shown that regular exercise can be more effective than antidepressantsfor some people, as it enhances mood by increasing levels of endorphins and serotonin (the neurotransmitters that promote feelings of happiness).
The likes of cycling or swimming can help break the cycle of negative thoughts and reduce worrying thoughts by distracting the brain.
Gaining self-esteem and confidence
Setting small, achievable goals like completing a 5K or lifting heavier weights can create a sense of accomplishment that translates into more self-worth. Regular engagement can also lead to visible improvements in appearance, further developing body image.
Importantly, these positive changes in self-perception can contribute to a more confident approach to everyday life.
Increasing sleep quality
Engaging in activities can promote better sleep by resetting your circadian rhythm. The energy expenditure can also help you drift off faster and achieve a deeper, more restorative slumber.
This quality of rest has also been shown to improve resilience to anxiety and depression.
Managing stress
Certain workouts are incredible for controlling your stress levels. Yoga and other mindfulness-based hobbies combine movement with deep breathing, which may reduce these negative thoughts.
Doing your favourite fitness pastimes also provides a constructive outlet for frustrations, so you can better manage challenges at work or in your personal life.
The benefits of moving are too valuable to ignore. Start today and discover enjoyable ways to exercise, unlocking a happier and healthier mindset along the way.