Mental illness is prevalent in today’s society, with mental health services in England seeing 5  million referrals in 2023, a 33% increase from 2019. Mental illness can have a variety of effects that impact day-to-day life. Once such an impact is physical activity levels; whether that be due to physical symptoms of mental illness and medications, energy and concentration levels or facing potential triggers during exercise.

Although mental ill health can be a contributing factor for reduced physical activity, there are clear links in the research demonstrating that an increase in physical activity has been shown to reduce the mental health burden when incorporated into a plan of management or care plan for those with mental health disorders. It is also suggested that a multidisciplinary approach is required to overcome any relevant patient barriers as well as utilise patient adherence and enhance the benefits of exercise.  

Physical activity can help those with and without a diagnosed mental health condition. Exercise leads to the release of endorphins and increases blood flow to the brain, which in turn helps to boost your mood and confidence as well as improve concentration and sleep quality. Serotonin is another hormone which can be stimulated by physical activity. As a mood neurotransmitter, it can increase a sense of accomplishment and empowerment, leading to improved self-esteem. The stress hormone, cortisol, is also reduced with low-level exercise which subsequently reduces physical and psychological symptoms of stress. 

Exercise can provide an outlet for distraction from negative thoughts as well as social support and motivation if you participate in a group setting. An additional benefit from exercising outdoors amongst nature includes an increased feeling of happiness and worth. Furthermore, it can also decrease levels of depression and anxiety. 

Here are some tips for getting started with ‘getting moving for your mental health’:

• Preference – Enjoying your chosen physical activity has been shown to help adherence and mood. 
• Start slowly and make reasonable goals – It is important to not do too much too soon in order to avoid injury and mental burn out. Also ensure that your goal setting is realistic and manageable. 
• Make your activity a part of day-to-day life – Adding in movement to your daily life as part of your routine, allows for better consistency which in turn can improve stress levels, motivation and sleep. 
• Location – You do not have to be a member of a gym or have to pay for exercise classes. You can integrate movement throughout your working day by walking or cycling to and from work. Or perhaps you can go on a brisk walk in your lunch break and take the stairs instead of the lift. Additionally, there are plenty of free exercise videos to follow along with at home on YouTube. 

Despite there being clear benefits of physical activity on both physical and mental health, there are some considerations when getting started. It is also recommended that you discuss this with a medical professional that helps manage your mental health before embarking on new physical activity.

Medication

• Beta-blockers (often used for symptoms of anxiety) slow the heart rate. Although beta-blockers do not prevent you from reaping the rewards of exercise, you may feel less energetic and you may need to alter your target heart rate if you have set one. 
• Lithium (often used for mood disorders) levels can increase as you sweat, leading to dizziness and drowsiness. It is advised you do not take lithium just before vigorous exercise. 
• If your medication causes fatigue after taking it in the morning, try scheduling in your physical activity later in the day.

Eating disorders

• It is important to strike the balance when being physically active, without over-exercising or engaging in personally triggering forms of physical activity. You may need to start with lower-intensity exercise. 
• It is important to discuss your plan and address any concerns with a healthcare professional.

Anxiety and panic attacks

• An increased heart rate, breathlessness, feeling hot and sweaty can feel similar to the symptoms of a panic attack or anxiety, which can be distressing. 
• Try a lower-impact activity to start with such as yoga or pilates. Then you can build up the intensity when you feel comfortable. 

Even making small changes or additions to your week can have a cumulative positive effect on your wellbeing. It is important to be kind to yourself and do not feel disheartened if you are not as physically active as you initially planned. Moving more to support your mental health should be about improving the way you feel. Research has shown that endorphin release occurs after approximately 30 minutes of exercise but in some individuals, even a 10 minute brisk walk can help with mood. Alternatively, dancing to your favourite music in the kitchen or simple chair exercises when watching the television, is a brilliant place to start.

By Jennifer Barr