Physical Activity to Support Mental Health

What is physical activity?

At a very basic level, physical activity means any movement of your body that uses your muscles and expends energy. One of the great things about physical activity is that there are endless possibilities and there will be an activity to suit almost everyone!

It is recommended that the average adult should do between 75 and 150 minutes of exercise a week. This can be either moderate intensity exercise, such as walking, hiking or riding a bike, or it can be more vigorous activities, such as running, swimming fast, aerobics or skipping with a rope. Any activity that raises your heart rate, makes you breathe faster, and makes you feel warmer counts towards your exercise!

An easy way to look at types of physical activity is to put them into four separate categories.

1.Daily physical activity

For adults, physical activity can include recreational or leisure-time physical activity, transportation (e.g. walking or cycling), occupational activity (i.e. work), household chores, play, games, sports, or planned exercise in the context of daily, family, and community activities.

Everyday things such as walking to the bus stop, carrying bags or climbing stairs all count, and can add up to the 150 minutes of exercise a week recommended for the average adult.

2.Exercise

Purposeful activity carried out to improve health or fitness, such as jogging or cycling, or lifting weights to increase strength.

3.Play

Unstructured activity that is done for fun or enjoyment.

4.Sport

Structured and competitive activities that include anything from football or squash to cricket. We can play these as part of a team or even on our own. This can be a fun and interactive way of getting exercise that doesn’t have to feel like exercising.

These activities can vary in intensity and can include high-intensity activities, such as tennis, athletics, swimming, and keep-fit classes, or they can be lower-intensity activities and sports, such as snooker or darts. Making exercise fun rather than something you have to do can be a motivator to keep it up.

What impact does physical activity have on wellbeing?

hysical activity has a huge potential to enhance our wellbeing. Even a short burst of 10 minutes’ brisk walking increases our mental alertness, energy and positive mood. Participation in regular physical activity can increase our self-esteem and can reduce stress and anxiety.

It also plays a role in preventing the development of mental health problems and in improving the quality of life of people experiencing mental health problems.

Additional support

Sport in Mind - the charity that uses sport and physical activity to improve the lives of people experiencing mental health problems.
We are Undefeatable
NHS Fitness Studio
Sit to Stand
Free local walking groups in Surrey
NHS Health and Fitness Guidelines

Download our physical activity and mental health nudge poster

This poster has been developed with input from various healthcare professionals, mental health experts, and community stakeholders. Designed for display in community-facing environments, such as GP surgeries, libraries, leisure centres, and community hubs - it serves as a gentle nudge to encourage physical activity as a powerful tool for mental wellbeing. The message is inclusive, accessible, and rooted in evidence, aiming to inspire people of all ages and abilities to find joy and balance through movement

Download the poster here

Resources in your local area

For physical activity resources in Elmbridge, please download here.

For physical activity resources in Epsom, please download here.

For physical activity resources in Guildford, please download here.

For physical activity resources in Mole Valley, please download here.

For physical activity resources in Reigate & Banstead, please download here.

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