By KLTV Newsdesk –

Experts encourage people to ‘take action’ through physical activity to improve mental health

Mental Health Awareness Week, running from 11–17 May, is focusing this year on the theme ‘Take action’, encouraging people to take small steps to support positive mental health.

Research continues to show a strong connection between physical activity and improved mental wellbeing.

Studies have found that people who exercise regularly often experience better emotional wellbeing and lower rates of mental illness.

E-learning provider High Speed Training has shared insights into how exercise can benefit mental health, alongside suggestions for activities people may wish to try.

Exercise Options

Dr Richard Anderson, Learning Experience Director at High Speed Training, said: “Physical activity involves any movement of the body that uses the muscles, increases your heart rate or breathing, and expends energy.

“Luckily, there are endless possibilities of ways in which to do this, and therefore there’s an option that everyone will enjoy!

“Physical exertion and mental health are directly connected due to changes in chemical activity that occur in the brain during and after exercise.

“This includes the increase of ‘happy hormones’ such as serotonin and the release of endorphins, as well as a reduction in stress hormones such as cortisol.

“As a result of these chemical changes, physical activity is shown to have a hugely positive effect on our mental wellbeing.”

Figures from Better Health – Every Mind Matters suggest that around four in ten people report difficulties such as trouble sleeping, low confidence and reduced energy levels linked to anxiety.

Despite growing awareness around mental health, fewer than half of adults are aware that physical activity has been proven to help reduce symptoms of anxiety, alleviate stress and distract from negative thoughts.

Experts say exercise can support mental wellbeing in several ways.

Physical activity releases chemicals linked to mood, including endorphins, dopamine and endocannabinoids.

Achieving exercise goals may also help build confidence and self-esteem, while group activities can encourage social connection.

Exercise has also been linked to improved sleep and stress management.

Regular physical activity may help regulate stress hormones such as cortisol and adrenaline, while providing an outlet for releasing tension and negative emotions.

Studies have also shown that people who exercise regularly often report better sleep quality and reduced daytime tiredness.

Dr Anderson added: “Whilst exercising has hugely positive effects on mental wellbeing, a lack of exercise can have the converse effect and contribute to a downturn in mental health.

“Some of the negative impacts of a lack of exercise include higher risks of anxiety and depression and reduced ability to manage stress.

“The NHS recommends doing 150 minutes of physical activity per week in order to get the physical and mental health benefits that exercise provides.”

Exercises Linked to Positive Mental Health

Walking

Walking remains one of the most accessible forms of exercise, requiring no equipment and offering a low-impact option suitable for many people.

Spending time outdoors and in nature has also been associated with improved mental wellbeing.

Yoga

Yoga combines physical movement with breathing and mindfulness techniques designed to promote relaxation and focus.

It is often used to help reduce stress, ease tension and support emotional balance.

High Intensity Interval Training (HIIT)

HIIT workouts involve short bursts of intense exercise and are popular with people seeking shorter, high-energy workouts.

The activity increases heart rate and blood flow, which can contribute to the release of endorphins.

Running

Running is widely associated with both physical fitness and mental wellbeing.

Some runners experience what is commonly known as a ‘runner’s high’, a feeling linked to the release of chemicals in the brain during or after exercise.

Boxing and Martial Arts

Boxing and martial arts can provide both physical and emotional benefits, offering a way to channel stress and improve confidence through skill development and measurable progress.

Dancing

Dance classes and group sessions can combine exercise with social interaction.

High-energy dance styles such as hip hop and Zumba can also raise heart rate and encourage the release of endorphins.

Readers seeking further information can visit High Speed Training for mental health training resources and courses.

What forms of physical activity have you found most beneficial for your mental wellbeing? Let us know in the comments!