Regular physical activity benefits both your body and mind.
It can support your mental wellbeing and help prevent or manage anxiety and depression.
This page explains how exercise supports mental health and provides practical tips, planning tools and support to help you stay active.
Caring for your body supports your mind. Even small amounts of activity can make a difference in lifting your mood as well as your physical wellbeing.
Research shows that regular exercise is one of the most effective ways to support your mental wellbeing. One study found that moving from being inactive to active three times a week can lower your risk of depression by 20 per cent.
Being active can help you:
If your mental wellbeing is important to you, it’s worth putting time and care into being active.
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Any exercise or active movement is better than none.
Moving your body, no matter how much, can make a positive difference to how you feel.
You don't need to play sport or spend hours at the gym to benefit from being active. Walking the dog, gardening, stretching, housework, dancing or taking the stairs are all ways to move your body and support your wellbeing.
If you've been inactive for a while, start small and build up gradually. Even a few minutes of movement can make a positive difference, and finding activities you enjoy can help make being active a regular part of your routine.
These recommendations come from the Australian Government Department of Health, Disability and Ageing’s: Physical activity and exercise guidelines for all Australians.
Writing down what helps you feel well and what you want to do to support your daily movement can make a big difference.
Understanding what kind of physical activities you enjoy and what motivates you to keep moving is a great way to start moving more.
Everyone enjoys different kinds of activity, but the most important thing is finding ways to move that work for you. Start with a routine that feels manageable and try to stick to it, while allowing some flexibility when things don't go to plan.
Start off simple and incorporating easy activities such as getting up and stretching, shopping, gardening, or just moving around the house. The goal is to gradually increase your activity levels to improve your self-confidence and build motivation for more energetic activities.
Go easy on yourself, and don't try to do too much too soon.
You don’t have to do it alone. There are many places and resources you can turn to for support when you're creating an activity plan.
Here are some ideas for people, services and community options that can help you find activities that feel safe, enjoyable and right for you.
Gyms and sports clubs may offer classes like aerobics or Pilates, access to equipment such as rowing machines, and sometimes swimming pools. Many have instructors who can create fitness plans and help you stay motivated.
Whatever your routine, lifestyle or health, there are many things you can do to make exercise and keeping active an enjoyable habit instead of feeling like a chore.
Ask yourself, ‘How would my life be better if I was more active?’
Connect the benefits of exercise to what makes your life worth living (e.g. more energy to play with the kids rather than feeling less tired and stressed).
Move your body and exercise in ways that you find enjoyable, interesting, relaxing or satisfying.
Remember that there is no one "right" way to exercise, and you're far more likely to make a sustainable change if you're feeling good and enjoying yourself.
Exercise is always more fun with others, and you’re more likely to turn up if others are relying on you.
Plus, staying connected with friends and family helps increase wellbeing, confidence and provides opportunities to socialise.
No matter how big or small, take some time to celebrate what changes you, or others around you, have noticed about yourself when you're more active. Pay attention to how you feel emotionally and mentally, not just physically.
What little improvements can you see in your daily life?
It's normal to lose motivation from time to time. The key is to keep in mind that being active will get easier the more you do it. Motivation often grows after we get started, rather than before.
So even if you weren't motivated at the start, if you just start moving, your motivation tends to catch up.
Try finding simple ways to incorporate physical activity with what you're already doing. It might not seem like much, but all those small 5 to 30 minute activities do add up!
For example, try taking the stairs instead of the escalator, parking at the far end of the carpark for a little more walking time, or take a few minutes to do some simple stretches to get the blood flowing.
