MOVE YOUR BODY, LIFT YOUR MOOD: EXERCISE AND MENTAL HEALTH

Most of us know the feeling. A long week, a busy head, and the last thing you want to do is move. But ask anyone who's dragged themselves out for a walk on a bad day, and they'll usually tell you the same thing: they felt better afterwards. That's not just in your head. Well, actually, it kind of is, and that's the point.

Why it matters

October is Mental Health Month in NSW, a good moment to check in on how we're really going. Mental health challenges are common. Around two in five Australians will experience a mental health condition at some point in their lives, and about one in five have experienced one in the past year.

Stress, low mood and anxiety don't just affect how we feel. They affect sleep, energy, pain, relationships and how well we recover from injury. The good news is that one of the most powerful tools for looking after your mental health is also one of the most accessible: moving your body.

What the research says

The evidence here is strong, and it keeps getting stronger. A large 2023 review of nearly 100 studies, published in the British Journal of Sports Medicine, found that physical activity significantly reduced symptoms of depression, anxiety and psychological distress across a wide range of people, including those living with chronic health conditions.

A few findings stand out:

•       It doesn't have to be intense. Walking, strength training, yoga and mixed programs all helped.

•       Results come relatively quickly. Programs of around 12 weeks or less showed some of the biggest benefits.

•       Strength training counts. A 2024 analysis in the BMJ found strength training was among the most effective forms of exercise for reducing depression symptoms.

Exercise isn't a replacement for professional mental health support, but it's a powerful partner to it.

How exercise helps

When you move, a lot happens behind the scenes. Exercise releases endorphins and other feel-good chemicals, helps regulate stress hormones like cortisol, and supports the growth of new connections in the brain.

There are practical benefits too. Regular movement improves sleep, boosts energy, gives your day structure and provides a sense of achievement. Group exercise adds connection, which is one of the strongest protectors of mental health we know of.

Myth buster: You don't need to feel motivated to start. Motivation often comes after you move, not before.

Practical tips

•       Start small. A 10-minute walk counts. Small wins build momentum, and some movement is always better than none.

•       Put it in the diary. Treat exercise like any other appointment. Pick a time you're most likely to stick to and location that's easy for you. Write them down!

•       Find something you actually enjoy. Walking, swimming, a gym class, gardening or lifting weights all count. The research says all exercise is beneficial, may as well pick what you enjoy doing.

•       Move with others. Exercising with a friend or in a group adds accountability and connection.

•       Get outside when you can. Daylight and green space give your mood an extra lift, this works perfectly with the Spring weather.

When to get help

Exercise is a great tool, but it isn't the whole toolkit. If you've been feeling low, anxious or not yourself for more than a couple of weeks, talk to your GP. They can help you put a plan in place, which may include a psychologist, counsellor and an exercise program.

If you need to talk to someone now, Lifeline is available 24/7 on 13 11 14, and Beyond Blue on 1300 22 4636. In an emergency, call 000.

How APEX can help

Our Accredited Exercise Physiologists build programs around you: your goals, your energy levels, your body and anything else you're managing, like pain, injury or a chronic condition. We'll help you start at the right level, build confidence and make movement something you can keep up long term.

If you'd rather move with others, our group programs are a great way to build routine, connection and a bit of fun into your week. ACE and ONERO are run by our Exercise Physiologists in small groups, so you get expert guidance alongside the support of people working towards similar goals. Ask our team which group is the best fit for you.

You may be able to access exercise physiology through a GP Chronic Condition Management Plan (GPCCMP) through Medicare, your private health extras, or schemes such as SIRA, CTP, NDIS or DVA.

Give yourself one small win

This Mental Health Month, give yourself one small win. Write down a time and place to do some form of movement that you will enjoy, a walk, a session at the gym, kicking a footy with a mate, or even look to book an initial assessment with one of our Exercise Physiologists by calling 02 9126 8263 or booking online at apexhealthmove.com.au/book-online.

Written by Bayley Turner, Accredited Exercise Physiologist at APEX Health Movement.

This article is general information only and isn't a substitute for individual advice. If you have a health condition or new symptoms, speak with your GP or an allied health professional before starting a new exercise program.

References

1.     Singh B, Olds T, Curtis R, et al. Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine. 2023;57(18):1203–1209.

2.     Noetel M, Sanders T, Gallardo-Gómez D, et al. Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ. 2024;384:e075847.

3.     Australian Bureau of Statistics. National Study of Mental Health and Wellbeing, 2020–2022.