Moving for Your Mood: Six Ways to Be Active From NHS Every Mind Matters

The word “exercise” puts many people off, but the NHS’s approach to being active for mental wellbeing is deliberately modest: any amount counts, and the best activity is one you enjoy. This guide summarises the NHS Every Mind Matters page on being active for mental health, including its six suggestions and the free beginner plans it links to. It is general wellbeing information, not a treatment for any condition, and it does not replace advice from a GP.

What the NHS says activity can do for wellbeing

The NHS describes being active as a natural mood booster and says the body releases feel-good hormones when we move. It lists further benefits for mental health: boosting self-esteem and confidence, increasing motivation and focus, reducing tension, anxiety, stress and mental fatigue, helping to calm the mind when dealing with difficult emotions such as anger or frustration, and reducing loneliness by offering new ways to meet people. It stresses that any amount of physical activity is good and that people should not worry if they need to start off easy (NHS Every Mind Matters, “Be active for your mental health”).

How much is enough

The page says the most important thing is to do something enjoyable, because that makes it more likely to continue. It says adults should aim for about 150 minutes of moderate activity each week, including something for muscle strength, and gives examples ranging from carrying shopping to lifting weights at home or at the gym. It suggests that once people are regularly active they might think about doing more, since “some is good, more is better”. The 150-minute figure comes from the NHS exercise guidelines that the page links to, and the guidelines are the place to check detail for a specific age group.

Six ways to be active

1. Move at your own pace

The NHS says there are many ways to be active and that no one needs to be an athlete. It suggests finding movement that fits daily routine, health and lifestyle, noting that different activities may bring different benefits: it gives yoga and running as examples. It points to free online classes for trying something at home, and to walking clubs or gym group activities for those who want to meet people. It also says low-impact activities such as yoga, Tai Chi and Pilates suit any age or ability. See our guides to Tai Chi for beginners and gentle stretching.

2. Keep going

Setting goals can help motivation. The NHS suggests using a pedometer to check daily steps and then aiming a little higher the following week, keeping goals realistic and small, and celebrating each one. If activity stops for a while, it advises treating the break as a chance to think about what works and getting moving again, perhaps with something different.

3. Get a regular fix

The NHS says keeping exercise regular, where possible, means a regular supply of the feel-good hormones and can help keep mood lifted for longer, and that feeling the benefits helps people stay motivated.

4. Use activity to switch off

Physical activity can be a way to switch off from worries or stress, according to the NHS, and just a few minutes of moving can make a difference. It suggests shaking, stretching or moving the body to help let go of negative emotions, and, when pushed for time, a quick walk before, during or after work as a mental break. Walking with a friend adds the option of a chat on the move.

5. Get outdoors

Being out in nature can boost mental wellbeing, the NHS says, and a short walk, run or cycle outdoors might boost mood and reduce or stop feelings of worry. It suggests trying a new route and practising mindfulness while walking, paying attention to what can be seen, heard, touched and smelled, and mentions outdoor exercise machines in some parks, gardening and “green gyms”, which it describes as free outdoor volunteering sessions available across the UK. Our guides to mindful walking and green gyms cover these ideas in more detail.

6. Know when to rest

The NHS says even a small amount of exercise can help people sleep better, and that it is worth staying hydrated and giving the body time to rest. It reminds readers that every minute of movement counts, that there is no competition, and that they should go at their own pace and listen to their mind and body.

Free beginner plans the NHS links to

• Active 10: an app to track and build up daily walks, starting with 10 minutes a day.
• Couch to 5K: a running app for absolute beginners and recent graduates.
• Couch to Fitness: a free nine-week video plan of 30-minute sessions three times a week, which can be followed at home.

The NHS describes these plans as designed for people who may not have been active for a while.

When to check with a GP

The NHS advises that anyone with a health condition, or who takes any medicines, should make sure the activities they choose are right for them, and that anyone with doubts should check with a GP before starting a new exercise or activity.

Questions readers often ask

Do I need a gym?

No. The NHS says there is plenty that is quick and needs no equipment, and mentions free online classes and walking clubs as alternatives.

What if I miss a week?

The NHS says not to give up: a break is a chance to think about what works and to try something more enjoyable.

The bottom line

The NHS’s message on activity and mental wellbeing is that something enjoyable and regular beats something ambitious that stops. Its six suggestions are to move at your own pace, keep going with small goals, aim for regularity, use activity to switch off, get outdoors and know when to rest, with free beginner plans available and a GP check for anyone with a health condition or medication.

Sources

• NHS Every Mind Matters, “Be active for your mental health”