Exercise and Mental Health

When you are stressed or low, the last thing you feel like doing is exercise. Yet many people find that even a short walk takes the edge off a bad day. If you have been wondering whether moving more could help your mind, the short answer is yes, and it does not have to be hard or expensive.

What is happening

Physical activity changes the body and the brain at the same time. It burns off stress hormones, releases chemicals that lift mood and ease pain, improves sleep, and over weeks it helps the brain handle stress better. Research shows that regular movement can ease symptoms of mild to moderate depression and anxiety, and it helps people with more serious conditions when used alongside treatment, not instead of it.

There is also a mind side. Finishing a walk or a set of exercises gives a small sense of control and achievement. Moving with others, in a walking group, a church choir that dances, a soccer game or a kasi fitness class, adds connection, which protects mental health too.

For general health, adults are usually advised to aim for about two and a half hours of moderate activity a week (where you can talk but not sing), plus some strength work on two days. But for mood, any amount helps. Ten minutes is far better than nothing.

Signs to notice

• You sit for most of the day at work and at home
• Your mood, sleep and energy have dropped together
• Stress shows up in your body as tension, headaches or restlessness
• You used to enjoy a sport or activity and have stopped
• You feel better on days you move, even a little

30-second self-check

Answer yes or no for the last two weeks:

• Do you spend most of your waking day sitting?
• Did you do less than 30 minutes of walking or activity on most days?
• Do you feel stressed, low or anxious more days than not?
• Has your sleep become worse?
• Do you avoid activity because you feel unfit, embarrassed or unsafe?
• Have you lost interest in activities you used to enjoy?

0-1 yes: Movement is already part of your life. Keep it varied and enjoyable.
2-3 yes: Adding short bursts of activity is likely to lift your mood and sleep.
4 or more yes: Start small with movement, and also speak to someone about how you are feeling, because mood may need more than exercise alone.

What you can do next

• Today: Take a 10-minute walk, or stand and march on the spot during two TV ad breaks.
• This week: Plan three 15 to 20 minute sessions: walking, dancing at home, skipping, stairs or bodyweight moves like sit-to-stands from a chair.
• This month: Build up to 30 minutes on most days, and add two short strength sessions. Invite a friend, colleague or neighbour so you keep each other going.
• Make it safe: Walk in daylight, in company where possible, on routes you know.
• Link it to mood: Rate your mood from 1 to 10 before and after moving. Seeing the change keeps you going.

Your tool

Physical Activity Check - a short check of how much you move now, with a realistic starting plan matched to your fitness, time and safety.

When to get professional help

If you have a heart condition, high blood pressure, diabetes, are pregnant, or have been inactive for a long time, check in with a clinic or doctor before starting anything strenuous. Stop and call Ambulance 10177 or 112 from a mobile if you get chest pain or pressure, pain spreading to the arm, jaw or back, severe breathlessness, fainting or a racing, irregular heartbeat during activity. If low mood has lasted more than two weeks or you are struggling to get through the day, exercise is a support, not the whole answer; please talk to someone qualified.
Who can help: biokineticist, physiotherapist, doctor, psychologist, counsellor

Getting help in South Africa

A biokineticist is a registered exercise professional who designs safe exercise plans for people with health conditions, and many medical aids cover some sessions. Physiotherapists help when pain or injury is in the way. Free options include local walking clubs, community sports days and parkrun events. For low mood or anxiety, the Cleared Mind 24-hour Careline on 0800 212 146 and the SADAG Mental Health Line on 011 234 4837 (08:00-20:00) can help you find support.