This content mentions body image or generally discusses weight anxiety, which some people may find triggering.

Broadly defined, “getting active” means changing or being mindful of how much you move in your day-to-day life. Whether expressed by doctors, psychologists or scientific studies, experts agree that physical activity should be enjoyable and incorporated into your life in a sustainable and lasting way. There is no one right way to be active and what’s right for you depends on your individual needs and preferences. While introducing changes into your schedule can always be overwhelming and scary to take on, in this case, it’s worth the effort. In this guide, we will walk through the benefits of physical activity and mental wellness, how to get active, and some tips and strategies to help you be more successful.

Mental wellbeing does not have a single universal definition. The UK Department of Health defines it as more than just the absence of mental illness. It is a positive state of mind and body, supported by social and psychological wellbeing. Mental wellbeing enables good relationships, resilience, health, meaning, purpose and control. It is linked with improved life expectancy, quality of life and the ability to manage both physical and mental illnesses (Department of Health, n.d.).

Having high mental wellbeing does not mean being happy all the time or not experiencing negative, painful or complex emotions. These emotions are all a part of life. Regardless of your background and difficulties, being physically active can help you improve your mental and overall wellbeing.

Physical activity is associated with extensive health benefits such as reducing mortality and preventing and treating common mental health disorders (Biddle, 2016; Peluso & Guerra de Andrade, 2005; Saxena et al., 2005). Regular physical activity can significantly benefit your mind. It helps manage stress by releasing endorphins, one of our feel-good hormones, improves sleep quality, boosts mood, enhances self-esteem and builds resilience.

Physical activity offers numerous benefits for mental wellness. Engaging in regular exercise can positively impact various aspects of mental wellbeing such as:

These mental wellness benefits just scrape the surface of the benefits physical activity can offer. And all of this can be done with minor lifestyle adjustments and…for free!

The big question is, how much physical activity should I be doing? Though every person’s goals are different, it is generally recommended that the average adult should do between 75 and 150 minutes of exercise a week (NHS, 2022). This can include moderate-intensity activities like walking, hiking or cycling, and more vigorous activities like running, swimming or aerobics. Any activity that raises your heart rate and makes you feel warm counts towards physical activity.

Given that, in England, 25% of people do fewer than 30 minutes of physical activity a week, while a staggering 1 in 6 deaths is caused by inactivity which is the same as smoking (Inactive People, n.d.).

If you have any physical health conditions or are on any medication, please check first with your healthcare practitioner about the appropriate level and type of exercise that will suit you best.

Sometimes when we think of physical activity we may put it under an umbrella, making it a daunting task to ‘conquer’. In truth, physical activity is a multi-layered concept and can be broken down into four main types:

Begin by asking yourself, besides wanting to improve your physical and mental wellbeing, what else do you want to get from being active?

After considering your core motivators, think about preferences. You are unique and should allow physical activity to mould you and your life, not the other way around.

Would you prefer doing an activity that is:

There is no right way to be physically active and it should reflect your needs and wants. If sporty activities are not your thing, perhaps walking and gardening might be! If housework isn’t for you, try joining a local football meet-up! Think outside the box of what you might like.

Gaining the mental wellness benefits of physical activity can be simple to achieve. Even 30 minutes of moderate exercise 5 times a week is enough. That can be broken down into two 15-minute or even three 10-minute exercise sessions if that’s more feasible. No need to put in 2-hour lifting sessions at the gym.

Start slowly. This may look different for each person, but the key to this process is to listen to your body. Adapting to an active lifestyle can be as simple as doing tasks more energetically or making small changes to your routine, such as taking the stairs. Another way is to start with 5-10 minute sessions and slowly increase your time. The more you exercise, the more energy you’ll have over time. You may feel tired to begin with, but that will soon change, so don’t give up!

You don't have to suffer to get results. Research shows that moderate levels of exercise (where you breathe a bit heavier, but are not out of breath) are best for most people (Robinson, 2019).

As mentioned before, it is recommended to engage in some form of physical activity from 75-150 minutes a week. That doesn’t need to be all at once but can be split into ten minutes here and there. Consider the time you have available and how you can incorporate some type of physical activity into that time. If your commitments can be flexible, perhaps rearrange them so that you can introduce extra activities.

A study in the United Kingdom found that people who fit their exercise routines into one or two sessions during the weekend experience almost as many health benefits as those who work out more often throughout the week (Khurshid et al., 2013). So don’t let a busy schedule at work, home, or school stop you from avoiding activity. Get moving whenever you can find the time – your mind and body will thank you!

We’ve probably heard this all before, change is hard! And it is definitely more difficult to embrace change when we are dealing with additional barriers that are from external and internal factors. We all experience stressors such as juggling a busy family and demanding work schedules. With some reshuffling of prioritisation of the schedule, physical activity can become a more feasible task. Alternatively, other common barriers to consider are cost, injury, illness, low energy, and fear of failure, which can all hinder people from getting started. However, no matter what is going on, seeking support from friends, family and experts really does help.

Body image can be a significant barrier to becoming active and people may even avoid exercising altogether because of feelings of anxiety about their physical appearance. Many factors contribute to poor body image, including striving to meet unrealistic beauty standards and being overly self-critical. Physical activity can sometimes exacerbate these feelings, especially if the activity is not enjoyable or if there is a tendency to over-exercise, which can be linked to eating disorders or body dysmorphic disorder.

It is important to recognise that having a poor body image is a very real barrier to physical activity. This is not something to minimise or to be ashamed of, and addressing these struggles with a professional is crucial. Consulting with a clinician can provide the necessary support and strategies to overcome these challenges.

Ultimately, you know yourself best and can make the best judgement call for your own wellbeing and health. If body image issues are preventing you from exercising, seeking help from a professional is a positive and important step.

Getting active can become a fun part of your everyday life with massive benefits for your overall physical and mental wellbeing. If you have any concerns, have any physical health issues or are on any medications, consult with a healthcare practitioner on the safest methods to increase physical activity. By adapting physical activity to fit in with you and your lifestyle you can enjoy the wellness benefits in no time.

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