Exercise to boost your mood

It’s Mental Health Awareness Week and every day we’re supporting you with Insider features focusing on specific mental health topics. On Thursday 16 May there’s an Atrium takeover from 11:00 to 14:00 with a whole host of activities including workshops, talks and giveaways – add the date to your diary!

Wondering just how much activity will give you a mental health boost? It’s probably not as much as you think. You can reap all the physical and mental health benefits of exercise with 30 minutes of moderate exercise five times a week. Two 15 minute or even three 10 minute exercise sessions can also work just as well.

Even a little bit of activity is better than nothing – just a few minutes of physical activity are better than none at all. 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 a little 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.

Moderate levels of exercise are best for most people – moderate means:

1. You breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.
2. That your body feels warmer as you move, but not overheated or very sweaty.

How does exercise boost your mood?

Exercise and depression

Exercise is a powerful depression fighter for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Finally, exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression.

Exercise and anxiety

Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out.

Try to notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of the wind on your skin. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head.

Exercise and stress

Ever noticed how your body feels when you’re under stress? Your muscles may be tense, especially in your face, neck, and shoulders, leaving you with back or neck pain, or painful headaches. You may feel a tightness in your chest, a pounding pulse, or muscle cramps. You may also experience problems such as insomnia, heartburn, stomachache, diarrhoea, or frequent urination. The worry and discomfort of all these physical symptoms can in turn lead to even more stress, creating a vicious cycle between your mind and body.

Exercising is an effective way to break this cycle. As well as releasing endorphins in the brain, physical activity helps to relax the muscles and relieve tension in the body. Since the body and mind are so closely linked, when your body feels better so too, will your mind.

Sharper memory and thinking.

The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.

Higher self-esteem

Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful. You’ll feel better about your appearance and, by meeting even small exercise goals, you’ll feel a sense of achievement.

Better sleep

Even short bursts of exercise in the morning or afternoon can help regulate your sleep patterns. If you prefer to exercise at night, relaxing exercises such as yoga or gentle stretching can help promote sleep.

More energy

Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise per day, and increase your workout as you feel more energised.

Stronger resilience

When faced with mental or emotional challenges in life, exercise can help you cope in a healthy way, instead of resorting to alcohol, drugs, or other negative behaviours that ultimately only make your symptoms worse. Regular exercise can also help boost your immune system and reduce the impact of stress.

Easy exercises for the working week

It’s easier than you think to get more exercise during a working day. Here are a few suggestions on how to make small changes.

Commute differently – try getting off the train or the bus a stop or two away from your usual and get some extra steps in. If you drive, park further away.

Take the stairs – a great way to increase your heart rate and tone up those legs.

Stand up – make use of the adjustable flex desks or simply stand while you’re on the phone.

Take a walk break – grab some fresh air, even if it’s just for 15 minutes.

Walk and talk – why not have a walking meeting? Exercise improves brain function so you may come up with some of your best ideas!

Do it at your desk – do these stretches when you’ve been sat at your desk for a while and feel tight and achy. Hold each stretch for 30-60 seconds and do them several times a day.

On 16 May PureGym will be joining us in the Atrium of Carnival House for our Mental Health Awareness Day takeover.

Visit their wellbeing station to find out more about fitness and enjoy a few freebies!

If you’d like to join a gym, one of the benefits of working at Carnival UK is that we’re able to enjoy discounted membership opportunities at a number of local facilities. Find out more at Harbour Benefits, Perks at Work.