Fiona Gee, Content Team Contributor

The positive link between exercise and improved mental health has long been established and for some, doing regular exercise is now a critical part of their mental self-care. The release of endorphins is scientifically proven, after all. 

However, particularly if you have never done any exercise and don’t know where to start (or if you struggle with it for physical or other reasons) being told ‘just do some exercise’to improve your mental health can be as glib a statement as saying to someone with anxiety ‘don’t worry’ (probably the singular worst thing to say to an anxiety sufferer, right?)

I have read many an article from people frustrated with being told to ‘just do some exercise’ because like most things related to mental health, it is not a quick fix. However, as others on this blog have observed, anxiety can often be about good and bad days – and while exercise is never going to just ‘cure’anxiety, it can help turn a bad day into a better day and/or over time, provide a change in routine that ultimately offers longer-term benefits to both mental and physical health. 

My own experience has seen me go from a fairly sedentary lifestyle up to around ten years ago to a much more active lifestyle now with exercise embedded into my daily routine. 

Full disclosure: my lifestyle change was not driven by my mental health. I’ve had orthopaedic issues all of my life and following surgery eight years ago which finally corrected them, I was advised that the bare minimum of 30 minutes cycling per day was needed to keep everything in check. Since then, I’ve worked with a physio to go beyond that bare minimum and finally turn around my orthopaedic health.

The improvement in my mental health is, I would say, an added and welcome bonus. I still suffer from anxiety – but actually, I have found that exercising often provides an outlet for processing anxious thoughts. It sometimes even drives me to pedal faster or work harder – largely because I know there will come a point in proceedings whereby my body is working so hard that my brain doesn’t have room for the anxious thoughts anymore – and guess what, I feel less anxious afterwards as a result.

While some readers may now be persuaded, I realise many people may still feel ‘well that’s nice for you but I’m still unsure where to start and/or still have physical issues that make it harder for me to start’. First, all the exercise progress I have made has been under the watchful eye of a physio – so if you are struggling physically but want to explore what options you have, consult a medical professional. The chances are, there will be something you can do and you may even surprise yourself in this respect. Don’t underestimate the difference that eg a simple exercise (like walking) can have (I also find a long walk is a great way of processing thoughts). 

Secondly, the NHS has an entire page dedicated to exercise. This page also includes guidance on the Couch to 5K programme for those who want to take up running.

For those who are financially able, joining a gym is also an option (though I realise can be a scary prospect). You don’t necessarily need to join a gym to exercise though; the vast majority of the work I do is done at home and as long as you have some idea of an exercise technique (which might simply be gleaned from the NHS website), there is plenty you can do at home. Even going up and down stairs several time counts.

For those who want to join a gym but are scared by the prospect, starting with simple, home-based exercise can build up confidence. I do a limited amount of gym work and felt very self-conscious at first, but soon realised that everyone felt like this and that also, most people focused on their own routines and were not paying the slightest attention to mine (and nor was I to theirs).

And finally, remember – there are no hard and fast rules. Try stuff; do what works for you.