Mental health is much more than just stress and anxiety – did you know that physical activity and good nutrition can positively support your mental wellbeing?
It’s important to first understand what physical activity is, and what we should aim for each week.
What Counts as Physical Activity, and How Much Should I Do?
In Australia, adults are encouraged to be active on most, ideally all, days of the week. Sounds like a big commitment, hey? But when physical activity becomes part of your routine, the benefits can be wide-ranging and long-lasting.
Each week, adults should aim for one of the following:
- 2.5 to 5 hours of moderate-intensity physical activity (e.g. brisk walking, rollerblading, golf)
- 1.25 to 2.5 hours of vigorous-intensity activity (e.g. running, basketball, tennis)
- Or an equivalent combination of both
Additionally, muscle-strengthening activities (like push-ups, squats, or using weights) should be included at least twice per week. These help maintain strength and function, especially as we age.
Overcoming Barriers to Physical Activity
Have you ever struggled to make physical activity part of your routine? The key may be finding something you enjoy. The more fun it is, the more likely you’ll stick with it. You don’t need to be great at it straight away. It’s totally normal to fumble your way through your first salsa class for example, or start in the slow lane at your local pool. Give yourself permission to improve over time.
Working out with a friend or joining a local group can also boost your consistency. One study found that exercising with a companion enhances emotional support and improves motivation and self-regulation (Fuchs et al., 2015). When someone’s counting on you to show up, it’s easier to follow through, and the same goes for them!
Worried about cost? There are plenty of low- or no-cost ways to stay active. Dust off old equipment, check out your local park, or try the wealth of free workout videos on YouTube. Movement doesn’t have to be expensive!
How Physical Activity Support Mental Health
So, how exactly does physical activity affect our mental health? In several meaningful ways:
- Improves mood and self-esteem
- Enhances sleep quality
- Reduces stress levels
- Increases overall quality of life
A 2023 review found strong evidence linking regular exercise to better mental health and wellbeing (Annesi, 2023). Another study showed that physical activity can reduce symptoms of depression (Rebar et al., 2015). In fact, team sports, cycling, and aerobic exercise were found to have the strongest association with a lower mental health burden (Chekroud et al., 2018).
If you’re not currently active, the first step is the most important—some activity is better than none. Who knows – you might even discover something you love, and meet new people along the way!
Are you stuck trying to overcome the barriers to getting active? A psychologist can support your journey toward better mental and physical health. If you’d like to connect with a psychologist, book an intake call with Mind Up today.
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References
- Annesi, J. J. (2023). Role of physical activity on mental health and well-being: A review. Cureus, 15(1), e33953. https://doi.org/10.7759/cureus.33953
- Chekroud, S. R., Gueorguieva, R., Zheutlin, A. B., et al. (2018). Association between physical exercise and mental health in 1.2 million individuals in the USA between 2011 and 2015: a cross-sectional study. The Lancet Psychiatry, 5(9), 739–746. https://doi.org/10.1016/S2215-0366(18)30227-X
- Fuchs, R., Goehner, W., & Seelig, H. (2015). Received social support and exercising: An intervention study to test the enabling hypothesis. British Journal of Health Psychology, 20(4), 763–776. https://doi.org/10.1111/bjhp.12138
- Rebar, A. L., Stanton, R., Geard, D., Short, C., Duncan, M. J., & Vandelanotte, C. (2015). A meta-meta-analysis of the effect of physical activity on depression and anxiety in non-clinical adult populations. Health Psychology Review, 9(3), 366–378. https://doi.org/10.1080/17437199.2015.1022901