

How exercise can boost your mental health

One anxiety-suffering writer sees if exercise really is the answer to her mental health needs...

“Go out for a run” used to be my most loathed phrase when it came to talking about mental health. As someone who has been plagued with crippling anxiety throughout my adulthood, exercise was never at the forefront of my mind – nor was I convinced it could cure my mental health problems.

Instead I sought to over-eating, moving less and spending my spare time cooped up inside. The result? Three stone heavier, constantly tired and generally feeling like anxiety was taking over my life.

But it wasn’t until it got brought up by my CBT therapist that I began to question whether physical activity could have a positive impact on my mental health.

“Start small,” she said. “Go for walks, get fresh air, don’t see exercise as a task, but a way of looking after yourself, offering yourself a chance to be present, be focused.”

With that in mind I sceptically embarked on my own fitness journey to see if physical activity really could improve my mental wellbeing.

Why is exercise so good for you?

Not only is there a whole host of physical health benefits including muscular strength and a healthier heart, it helps our mind too.

“Physical activity and energy management play important roles in our ability to see the bigger picture and be able to deal with tough demands,” says Dr Mark Winwood, director of psychological services at AXA PPP healthcare.

“Exercising can be a great source of energy, releasing endorphins to boost your mood and increase focus, while also giving greater access to dopamine and serotonin, which act as natural anti-depressants.”

“In general it helps the brain, we become more focused and alert when we are fitter,” adds Elaine Denton, David Lloyd’s Fitness Expert. “Plus it can aid sleep patterns and generally boost our mental health and overall wellbeing.”



“Walking is great because it’s low impact and good for the joints,” Elaine says. “Plus, if you’re walking outside among nature, it can give you a real mental boost with a combination of fresh air and deeper breathing.”

My verdict:

I practised Dr Winwood’s idea of mindful walking. Like meditation, it requires the walker to be consciously aware of their body and surroundings. This practice allows me to disconnect myself from my day-to-day stresses, plus catch up on some fantastic mental health podcasts.

I didn’t realise something so simple would have such a positive impact on my mental wellbeing. Now if I feel overwhelmed, I grab my headphones and head out for a breather.

Vicky (far right) after completing the Moonwalk marathon with friends

If you’re new to walking, work to increase your walking distance gradually. Maybe walk to the station, or get off the bus one stop earlier on the way home. NHS Choices recommends the Active 10 app which tracks your walking and shows you when to increase your pace to benefit your health.


“Swimming supposedly reduces stress more than any other sport,” Elaine reveals. “It’s great because there is no impact on the joints as you’re supported by water. Plus the effect of being in the water actually lowers your heart rate. This means a leisurely swim can decrease stress levels in the body.”

My verdict:

Starting off small, I began with 20-minutes of low impact swimming, but soon found myself enjoying the continuous lap after lap. There’s something really calming about being in the water, and it’s by far my favourite switch-off exercise. Plus being away from my phone forces me into a much-needed digital detox.

According to the NHS, 30-minutes of moderate to vigorous swimming one or more days a week will count towards your recommended weekly activity target. If you’re new to swimming, encourage a friend to go with you. Start off as slow as you feel you need to go, and go from there.


“Boxing is the perfect channel and vessel to manage emotions and feelings like stress, anxiety, depression, anger,” says Cathy Brown, an ex-professional boxer and co-author of Boxology.

“You will leave feeling stronger and empowered.”

My verdict:

I was nervous to try boxing, as I’m not a very confrontational or strong person. But after dragging a friend along to Cathy’s all-female class at Third Space gym, we both felt really good after the session. We practised a range of basic punches and defence movements (all non-contact, using pads) and left knowing how to jab, cross, hook and uppercut. While it’s not something I’d do every day, it’s certainly a great stress-reliever if you’ve had a day feeling overwhelmed, or frustrated.

Vicky and Cathy at one of ThirdSpace's female-only boxing classes

If new to boxing, always check the level of the class, and don't feel afraid to speak to the coach before or after. Women-only classes are aplenty too for those not wanting to be in a mixed environment. And if boxing isn't for you, try your gym's Boxercise or Body Combat options.


“Cycling is great exercise as you are not only able to get outdoors, it can work your legs, heart and be enjoyed as a family or social activity,” says Elaine Denton. “Plus it’s no impact, so good for the joints.”

My verdict:

While I won’t be rushing to cycle on the streets any time soon, I found I love spin classes, and how they allow me to completely switch off my brain and focus on my feet pedalling continuously. Plus many spin classes now have dark lighting and loud music meaning there’s no need to feel embarrassed!

It's important to stay safe when you're cycling on the road, and if you're joining a spin class for the first time, arrive earlier and ask the instructor to take you through how to adjust your bike, and use it safely during the class.


“Dancing is great because it works your whole body, and is ultimately FUN!” Elaine says. “It’s a sociable activity and a great workout that makes you smile… if you lose your inhibitions you go with the flow.”

My verdict:

I'm used to dancing when no one is watching, so heading to my first dance class I felt anxiety brewing at the thought of not being able to get the moves right. But I soon found myself getting lost in the music, not only having a good workout but having fun too. I now go to David Lloyd's Body Step class twice a week, which combines aerobics and dance using a step block.

If you're new to dancing, encourage friends to join you at a local Zumba class, and if you're going solo no fear, you're bound to make exercise buddies. My next goal? Signing myself up to ballroom dance classes and becoming the next Strictly star!


Woman trying out the new Blaze class at David Lloyd
David Lloyd

High Intensity Interval Training can help improve circulation, heart function and lung health, according to Laura Hoggins, a group instructor from Ministry Does Fitness, plus HIIT has tons of mental health benefits too.

“Not only does it have physical benefits, the mental aspect of working your body's capability to a max-out intensity in short bursts is hugely rewarding due to the time efficiency and constantly changing stimulus. It provides an escapism like nothing else," says Laura.

My verdict:

A big part of my anxiety was being aware of my heart rate, and I went through a period of time where I became obsessed with counting my pulse as a (not very helpful) coping mechanism. So trying David Lloyd's new Blaze class was going to my biggest challenge yet.

A 55 minute class altogether, you're not only pushing yourself to your limits across three stations, but you're strapped to a heart rate monitor which shows up on a big screen as you work. The result? The biggest endorphin rush I've ever had. After the initial panic I wasn't fit enough, I felt completely motivated by the instructor, and taken in by this idea that we were the 'Blaze Tribe' all working together to achieve whatever goal we wanted.


A recent study by Harvard Medical found that yoga was a natural anxiety relief and could reduce the impact of exaggerated stress responses and help with anxiety and depression. But not only can it reduce stress, it can also help us control it.

"Yoga is a meditative based discipline," says Howard Napper, an instructor at TriYoga. "And meditation's sole purpose is to alleviate mental health issues."

"Stress is very important in our lives," he adds, "but the problem with stress is that it can take over. So the sole purpose of yoga and meditation is to make stress intermittent, breaking it down, and allowing you to have more control."

My verdict:

I personally struggled getting into yoga, which I was surprised by as so many friends rave about the benefits of the practice. I felt embarrassed, unable to relax and counting down the minutes until the class was over. If like me you are new to yoga, Howard suggests trying a variety of classes to see what works for you.

"It's all about trial and error. It's not just about the different styles, but also your relationship with the teacher," he says. "Go to a reputable yoga centre if you can, even your local church hall is likely to have a class."

I'm not going to dismiss yoga completely and have booked in to some basic beginners classes to help me learn the poses and breathing techniques. Hopefully over time I'll find my inner peace.


While for many exercising may not seem like a big deal, for those living with anxiety or depression even the thought of doing physical activity can send them into a state of panic or unease.

While I’m still finding my way around what I enjoy and don’t enjoy when it comes to exercise, fitting a trip to the gym or a walk around my local park into my normal routine has become a much-needed way of looking after myself.

I've also learnt the importance of balance and now ensure that recharging and resting have become a part of my self-care routine too. While you won’t see me running a triathlon any time soon, I’m starting to find balance in my routine, and seeing a positive impact it's having on my mental health.

So while exercise may not be the answer to all your needs, you might be surprised at its positive effect on managing your mental health. Just remember, exercise is a celebration of what your body and mind can do, not a punishment.

If you’re struggling with your mental health and you want more information, visit the Mind website, or for someone to talk to, contact the Samaritans on 116 123.

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