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Effective URL: https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health
Submission: On February 21 via api from SG — Scanned from DE
Effective URL: https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health
Submission: On February 21 via api from SG — Scanned from DE
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Skip to main content Better Health Channel Our websites View the list * Conditions and treatments CONDITIONS * Allergies * Anxiety * Arthritis * Asthma * Behavioural conditions * Birth defects * Cancer * Dementia * Depression * Diabetes * Infections * Mental illness * Sexually transmissible infections * Sleep * Stroke * Pain and pain management BODY PARTS * Mouth and Teeth * Blood and blood vessels * Hair and nails * Genes and Genetics * Bones muscles and joints * Ear nose and throat BODY SYSTEMS * Reproductive system - male * Reproductive system - female * Digestive system * Immune system * Hormonal system (endocrine) * Neuromuscular system ORGANS * Brain and nerves * Eyes * Lungs * Kidney and bladder * Heart * Skin TESTS AND TREATMENTS * Complementary and alternative care * First Aid * Surgery * Medical tests * Medications * Healthy living KEEPING HEALTHY * Health checks * Healthy eating * Healthy mind * Keeping active * Weight management * Work * Immunisation KEEPING SAFE * Safety * Environmental health * Travel and holidays PARENTING * Pregnancy * Parents * Child health (0-6) * Children (4-12) * Young people (13-19) RELATIONSHIPS * Relationships * Sexual health * Family violence ALCOHOL AND DRUGS * Alcohol * Drugs * Smoking and tobacco * Services and support SERVICES * Aged care services * Alcohol and drug services * Carers, caring and respite care services * Disability services * Emergency, crisis and support services * End of life and palliative care services * LGBTI support services * Major trauma services * Mental health services MANAGING HEALTHCARE * Planning and coordinating healthcare * Seeing a doctor, specialist or health professional * Hospitals, surgery and procedures PREGNANCY, BIRTH AND RAISING CHILDREN * Child, family and relationship services * Pregnancy and birth services * A-Z Search Search Menu Healthy mind * Home * Healthy mind * EXERCISE AND MENTAL HEALTH ACTIONS FOR THIS PAGE * Listen * Print SUMMARY Read the full fact sheet * People who exercise regularly have better mental health and emotional wellbeing, and lower rates of mental illness. * Exercise is important for people with mental illness – it not only boosts our mood, concentration and alertness, but improves our cardiovascular and overall physical health. * Exercise doesn’t have to be strenuous, structured or take a long time to have benefits. * Any exercise is better than none, but experts recommend adults should be active most days, aiming for a total of 2.5-5 hours of moderate physical activity, or 1.25-2.5 hours of vigorous physical activity per week. ON THIS PAGE * Why does exercise make us feel better, mentally? * Exercising for your mental health * How to get started with exercise * Exercise outdoors * How to be more active every day * Where to get help We all know how important exercise is for keeping us physically healthy. But did you know that exercise can also help keep you mentally healthy? Research shows that people who exercise regularly have better mental health and emotional wellbeing, and lower rates of mental illness. Taking up exercise seems to reduce the risk of developing mental illness. It also seems to help in treating some mental health conditions, like depression and anxiety. For example, for mild-moderate depression, research suggests physical activity can be as effective as antidepressants or psychological treatments like cognitive behavioural therapy. Exercise can also a valuable addition to other treatment options. WHY DOES EXERCISE MAKE US FEEL BETTER, MENTALLY? Often, people who exercise regularly do it simply because it makes them feel good. Exercise can boost your mood, concentration and alertness. It can even help give you a positive outlook on life. The link between exercise and mental health is complicated. Inactivity can be both a cause and a consequence of mental illness, for example. But there are lots of ways that exercise can benefit your mental health, such as: * The levels of chemicals in the brain, such as serotonin, stress hormones and endorphins, change when you exercise. * Regular exercise can help you sleep better. And good sleep helps you manage your mood. * Exercise can improve your sense of control, coping ability and self-esteem. People who exercise regularly often report how good achieving a goal makes them feel. * Exercise can distract you from negative thoughts and provide opportunities to try new experiences. * It offers an opportunity to socialise and get social support if you exercise with others. * Exercise increases your energy levels. * Physical activity can be an outlet for your frustrations. * Exercise can reduce skeletal muscle tension, which helps you feel more relaxed. The physical benefits of exercise are also important for people with mental illness. It improves your cardiovascular health and overall physical health. This is important because people with mental health issues are at a higher risk of suffering from chronic physical conditions such as heart disease, diabetes, arthritis and asthma. EXERCISING FOR YOUR MENTAL HEALTH If regular exercise is not already a part of your routine, you might be wondering how much you need to do to give your mental health a boost. The really good news is exercise doesn’t have to be strenuous or take a long time. Studies show low or moderate intensity exercise is enough to make a difference in terms of your mood and thinking patterns. Australia’s physical activity and sedentary guidelines recommend adults should be active most days, aiming for a total of 2.5-5 hours of moderate physical activity per week, such as a brisk walk or swimming. Alternatively, they recommend getting 1.25-2.5 hours of vigorous physical activity per week - such as jogging, fast cycling, or a team sport. Or, you can combine both moderate and vigorous activities. However, any exercise is better than none. Going for a leisurely walk, or activities like stretching and yoga, can also have huge benefits on your mind and body. Even doing housework like sweeping, mopping, or vacuuming can give you a mild work out. HOW TO GET STARTED WITH EXERCISE It can be intimidating to start exercising if you haven’t done it in a while, but a plan can help you start and stick with it. Your new exercise plan has a better chance of success if you: * see your GP or an accredited exercise physiologist before you start, and regularly as you continue your exercise plan * choose an activity you like, or have enjoyed in the past, that suits your fitness levels and abilities * start small – build up your activity gradually. Ideally, vary your activities so you don’t get bored * write your plan in your diary or on your calendar, so it’s part of your schedule * regularly revisit your exercise plans, and try something different if it’s not working out for you. EXERCISE OUTDOORS For even greater benefits, try exercising outdoors. Some recent studies have found people report a higher level of vitality, enthusiasm, pleasure and self-esteem, and a lower level of tension, depression and fatigue, after they have walked outside. People who exercise outside also say they are more likely to exercise again than those who stay indoors. And, people who exercise outside do it more often, and for longer, than those who work out indoors. HOW TO BE MORE ACTIVE EVERY DAY Make exercise part of your everyday activity. Try walking or cycling instead of using the car. Get off a tram, train or bus a stop earlier and walk the rest of the way. Or spend some time walking your kids to school. Get active around the house by doing some gardening, washing the car or cleaning the windows. Australia’s physical activity and sedentary guidelines can give you more information. The important thing to remember is to try to move more and sit less every day. WHERE TO GET HELP * Your GP (doctor) * Registered Exercise Professional * Exercise Physiologist * Physiotherapist REFERENCES * Australia’s physical activity and sedentary behaviour guidelines , 2017, Australian Government, Department of Health. * Physical activity and sedentary behaviour , 2017, Australian Government, Department of Health. * Stanton R, Rosenbaum S, Kalucy M et al. 2014, ‘A call to action: exercise as treatment for patients with mental illness ’, Australian Journal of Primary Health, vol. 21, no. 2, pp. 120–125. * What is incidental activity? , 2008, Queensland Health, Queensland Government. * Physical activity , Department of Health and Human Services, Victorian Government. * Kvam et al. (2016) Exercise as a treatment for depression: A meta-analysis . * Anderson & Shivakumar (2013) Effects of Exercise and Physical Activity on Anxiety * Cramer et al. 2013. Yoga for depression: a systematic review and meta-analysis * Morgan et al. (2013) Exercise and Mental Health: An Exercise and Sports Science Australia Commissioned Review This page has been produced in consultation with and approved by: RELATED PAGES * ALCOHOL AND DRUGS - DEPENDENCE AND ADDICTION Asking for help when you first suspect you have an alcohol or drug problem is important. If you think you have an addiction, speak to your local doctor or phone DirectLine. * ALCOHOL FACTS The size of a standard drink can vary according to the type of alcohol. * ALEXANDER TECHNIQUE The Alexander technique stresses that movement should be economical and needs only the minimum amount of energy and effort. * AMPHETAMINES Amphetamines are psychostimulant drugs that speed up the workings of the brain. * ANABOLIC STEROIDS Prolonged misuse of steroids can cause liver damage and severe mood swings. This page has been produced in consultation with and approved by: GIVE FEEDBACK ABOUT THIS PAGE Was this page helpful? YesNo View all healthy mind MORE INFORMATION RELATED INFORMATION * Alcohol and drugs - dependence and addiction Asking for help when you first suspect you have an alcohol or ... * Alcohol facts The size of a standard drink can vary according to the type of alcohol. * Alexander technique The Alexander technique stresses that movement should be economical and needs only the ... * Amphetamines Amphetamines are psychostimulant drugs that speed up the workings of the brain. * Anabolic steroids Prolonged misuse of steroids can cause liver damage and severe mood swings. This page has been produced in consultation with and approved by: CONTENT DISCLAIMER Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Reviewed on: 20-12-2021 FOOTER FOOTER NAVIGATION * HEALTH TOPICS * Conditions and treatments * Healthy living * Services and support * EXPLORE * Videos * Service profiles * Consumer medicine information * Multilingual health information - Health Translations Directory * ABOUT * About us * Accessibility * Content partners * Privacy * Terms of use * Contact us * CONNECT WITH US * Facebook * Twitter * YouTube * Instagram FOOTER OTHER INFORMATION The Victorian Government acknowledges Aboriginal and Torres Strait Islander people as the Traditional Custodians of the land and acknowledges and pays respect to their Elders, past and present. 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