How to move more to boost your mental health

The NHS recommends that adults should do some kind of physical activity every day. But that doesn’t have to mean going for a run or joining a gym – you can start small and build up over time. 

Perhaps you could go for a short walk each day? Do some seated exercises at home? Or take a free online yoga class? 

The most important thing is to find something that you enjoy doing and to do it regularly. If you’ve not exercised for a while, you may want to speak to your GP first.

You might need some help making exercise a regular habit. 

It’s a good idea to set yourself a realistic goal and pair it with something you already do every day. For example, your goal might be ‘I’ll get off the tube one stop early and walk the last few minutes to work’ or ‘I’ll go for a bike ride after I’ve dropped the kids at school’.

Then repeat, repeat, repeat until it starts to happen naturally. Find out more in our articles about Developing healthy new habits and Establishing a routine.

One way to help you stick to your movement goals is to team up with other people. If you arrange to meet a friend for a walk or an exercise class, you’re more likely to do it. And social connection is also really good for your mental health so it’s a win win! 

When our friends at Thrive LDN organised a Walk Talk Walk event earlier this year, everyone really enjoyed meeting new people whilst walking along the River Thames. 

There are lots of organisations around London that offer social walks, runs and other activities. Check out our interview with The Great London Friendship Project, read Thrive LDN's blog about parkrun and visit the Run Talk Run, Sport in Mind and Walk + Talk websites. 

Seven out of 10 UK adults say that being close to nature improves their mood so, if you get outside to exercise, you’ll get the benefits of movement plus the benefits of fresh air and green spaces! 

You might like to go for a walk or bike ride in one of London’s parks or along a river or canal path. Or you could do some gardening or get involved in a park cleanup. 

Take a look at our article about Connecting with nature for more ideas.

Even if you get off to a good start with your movement goals, you might lose interest over time or simply find that life gets in the way. 

To help you stay motivated and track your activity, why not download an app such as Feeling Good or NHS Couch to 5k? 

You could also keep a note of your progress and write down how exercising makes you feel (read our blog about journaling) or get involved with the Mental Health Foundation’s Around the World challenge on Strava in May.

Good sleep is essential for good health and wellbeing. As a general rule, adults need 7-8 hours sleep and, when you exercise regularly, you need to make sure you get enough rest. 

You can find lots of great tips in our Sleep workbook, such as keeping a sleep diary, having a good bedtime routine and improving your sleep hygiene. 

If you think that mindfulness could help you to relax, you can download the Be Mindful app for free.