The mental health benefits of exercise

Move your way to better mental health and wellbeing

We all know that that there is a long list of physical health benefits to reap from regular exercise, but did you know, it’s also great for your mental health and wellbeing too!

According to research by the Australian Bureau of Statistics, around 45% of Australians between the ages of 16 to 85 are likely to experience a mental health condition in their lifetime, with around 1 million likely to have depression, and over 2 million likely to have anxiety in any one year. When we compare these statistics to those of the Australian Institute of Health and Welfare, which found that over half (55%) of Australian adults aged 16 to 85 do not meet the recommended guidelines for physical activity, it’s pretty clear that Australian’s need to get moving.

Exercise is a powerful medicine when it comes to your mental health!

Regular exercise can help you:

• feel more energetic throughout the day,
• sleep better at night,
• have a better sense of control and resilience,
• boost your self-esteem,
• reduce your stress,
• have sharper memory,
• feel more relaxed and positive, and
• reduce the symptoms and aide in the recovery from mental health conditions such as depression and anxiety.

If you exercise regularly, you’re probably already familiar with the post workout endorphin rush, improved mood and enormous sense of wellbeing that you get. However, if you are new to exercise, that’s ok, you don’t have to be a fitness fanatic to start reaping the benefits.  According to research by the Black Dog Institute, exercising regularly at any intensity can make a difference to your mental health. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better.

So, how much exercise do you need?

It’s probably not as much as you think. You don’t need to devote hours out of your busy day to train at the gym, sweat buckets, or run mile after monotonous mile. You can reap all the physical and mental health benefits of exercise with just 30-minutes of moderate exercise, five times a week. You can even break this down into two 15-minute or three 10-minute exercise sessions if you need to.

If that still seems intimidating, don’t despair. Even just a few minutes of physical activity are better than none at all. If you don’t have time for 15 or 30 minutes of exercise, or if your body tells you to take a break after 5 or 10 minutes, that’s okay too.

Start with 5 or 10 minute sessions and slowly increase your time. The more you exercise, the more energy you’ll have, so eventually you’ll feel ready for more. The key is to commit to some moderate physical activity, however little, on most days. As exercising becomes habit, you can slowly add extra minutes or try different types of activities. If you keep at it, the benefits of exercise will begin to pay off.

Improving the mental health of your workplace with exercise

Poor mental health is estimated to cost Australian workplaces $10.9 billion each year. This cost is due to employees being absent from work, reduced productivity and compensation claims made. Therefore it makes good business sense to encourage your employees to get active.

Some good ways you can start to achieve this include:

• holding walk and talk meetings rather than sitting in the office,
• setting up workplace competitions, like a soccer or netball team,
• encouraging employees to take regular breaks to move,
• offering standing desk options, or
• implementing a lunch time walking group

Why not give your mental health and wellbeing the boost it needs and unleash the amazing power of exercise today!

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^References:

^{• https://www.abs.gov.au/statistics/health/mental-health/national-survey-mental-health-and-wellbeing-summary-results/latest-release
• https://www.safeworkaustralia.gov.au/topic/mental-health
• https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health
• https://www.blackdoginstitute.org.au/news/during-covid-19-you-can-exercise-your-way-to-better-mental-health/}

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