What is physical activity?

Physical activity is anything that gets your body moving. It can be different for everyone. You can try different types of activity to find the right one for you. Physical activity can include: exercise at a gym, running, swimming, team sports, dance, yoga, walking housework, and gardening.

How can physical activity improve my physical health?

Physical activity has lots of benefits including: making you fitter, helping you to lose or keep a healthy weight, helping you to build strength and muscle, and helping your joints stay loose and easy to move. Regular physical activity can also lower the risk of developing physical health conditions, such as: heart disease, type 2 diabetes, stroke, and certain types of cancer. If you have a mental illness, you may be at greater risk of developing a physical health condition. Especially, if you take antipsychotic medication. Physical activity can help to reduce this risk. If you are concerned about your physical health, speak with your GP.

How can physical activity improve my mental health and wellbeing?

Physical activity has a lot of benefits for your mental health and wellbeing, including helping: your body to release feel good hormones called endorphins, your concentration, you to have good sleep, you feel more confident, and your motivation. Physical activity can reduce symptoms of depression and anxiety. Studies show it may also help other mental disorders. For example, schizophrenia, bipolar disorder, post-traumatic stress disorder, and panic disorders. You can read more about exercise and schizophrenia . Even a short amount of exercise has been shown to enhance wellbeing and can help you feel good about yourself. Regular exercise can improve your quality of life.

How much physical activity should I be aiming for?

The NHS has guidelines that recommend the amount and type of exercise you should aim to be doing. You can find them all here: Physical activity guidelines for adults aged 19 to 64 Physical activity guidelines for older adults Physical activity guidelines for children and young people Physical activity guidelines for children (under 5 years) Why we should sit less Fitness advice for wheelchair users You may have not done any exercise for some time or have other health problems. If you are worried about increasing your physical activity you can discuss this with your GP.

Can my medication or mental health condition make me less active?

Your medication or your mental health condition might make it harder for you to be physically active. You may feel: tired, dizzy, slow moving, a lack of energy, and a lack of motivation. But hopefully our advice and information below will help you.

Motivation is a process that can help you move towards a wish or a want. There are different types of motivation such as, internal and external motivation. Some examples of internal motivation: exercising to improve your mood, working out because it helps relieve stress and anxiety. Some examples of external motivation: wanting to win an award or medal, wanting to follow a doctor’s recommendations, trying to get back to a weight you used to be.

What can help me to get motivated?

If you have not exercised for a while, it can be difficult to get motivated. Some people choose to use personal trainers, but they can be expensive. If you have friends or family that you can exercise with, you can support each other. Your mental health issues might impact your motivation to get started. It can be helpful for you to make some goals when you start. These can help to keep you on track. It is best to make your goals realistic. Doing little and often can make a big difference to your physical and mental wellbeing. You may find it helpful to start small. This maybe something as simple as walking or cycling to a shop instead of driving or using public transport. Our ‘It’s about the small steps’ blog has some great tips to help. Having a routine can help motivation. For example, you may decide you are going to go for a run every Wednesday and Saturday. Having a routine can develop into a good habit. Then you might be able to do it without thinking too much.

What physical activity can I do if I have a physical health condition or disability?

You might have a physical health condition or disability. It might be harder for you to find a physical activity that you can do. We are Undefeatable is a campaign to support and encourage people with long term health conditions. It helps people find ways to be physically active. The campaign understands that moving more when you can is just as important as accepting when you cannot. They believe that every achievement, no matter how small it might seem, is worth celebrating. Rethink Mental Illness is a charity partner of the campaign. The We are Undefeatable website has lots of useful advice and information. And their YouTube channel has useful videos with tips and advice on how to move more. The Canal and River Trust have an accessibility map on their website. Not all routes are suitable for people with disabilities. But canal towpaths can often be flatter and more accessible than other footpaths. Information on accessibility is provided. You can read more about accessible to paths on the Canal and River Trust website . Wheels for Wellbeing is a charity that supports disabled people of all ages and abilities. Their focus is around supporting people to enjoy the benefits of cycling. You can find their contact details in the ‘Useful contacts and websites’ section below. The NHS also have fitness advice for wheelchair users . Exercise that increases your heart rate can have a bad effect for some people with health conditions. You can discuss this with your GP to find the right type of exercise to suit you.

Can I get a physical activity prescription from my GP?

You might be able to get a physical activity prescription from your GP. Often these are called ‘exercise prescriptions’ or ‘social prescriptions.’ These prescriptions give you free or reduced rate exercise sessions. You could ask your GP surgery if they are able to provide exercise prescriptions.

Can I access cheap or free physical activity?

If you get certain benefits, you may be able to get a cheaper gym membership. You might even be able to get a free trial at some gyms. There are also many ways to exercise for free, such as: going for a walk or run, using outdoor gyms, or exercising at home by using online videos. You can find more information about cheaper gym memberships and free alternatives. Walking is a great way to do some physical activity for free. You can find local walking routes on the websites of the Ramblers Association and The Canal and River Trust. You can find their details in the ‘Useful contacts and websites’ section below. Some areas have outside gyms that are free for anyone to use. You can see if you have one local to you by looking at your council’s website. Or, contacting them directly.

Can I use my personal health budget for exercise?

A personal health budget is an amount of money to support your health and wellbeing needs. It is planned and agreed between you and your NHS mental health team. A personal health budget allows you to manage your healthcare in a way that suits you. Only people who have a high enough level of support needs receive these budgets. You can get a personal health budget if you are entitled to section 117 aftercare. You can read more about person budgets and who can get them here . See our webpage on Section 117 aftercare for more information. If you receive a personal budget, your NHS mental health team might agree you can use it to: buy adapted equipment, try out a local exercise class, get a support worker to help you go to a fitness class, buy a gym membership, use local leisure centre facilities, or buy a bike. You can find more details about what you can and cannot use your budget for. You can also look on the following website: People Hub – Personal Health Budgets Network People Hub is a space for people with personal health budgets to share their experiences. Their families are also involved. The website also includes information and resources on personal health budgets. Website: www.peoplehub.org.uk

What can I do if I do not want to exercise by myself?

You could ask a friend or relative if they want to exercise with you. Or, you can try to find a local exercise group. You can search on the internet or look on your local council’s website. You might have local organisations that organise physical activities. You could see if there are any local Rethink Mental Illness services at www.rethink.org . Or check other organisations such as Mind at www.mind.org.uk . If you have a care coordinator, you could ask if they know of anything available in your area. Walking groups These groups are available in many local areas where people meet regularly to walk together. They can be a way to get active and to meet with other people and explore new places. You can find local walking groups on the Ramblers Association website . You can also usually find details of local walking groups through your library. Sports club If you are able, you can join a sports club to meet and play sport with other people. You can get information on how to find local sports clubs . Conservation volunteer schemes These schemes run environmental projects and community groups where people can volunteer to help keep and maintain local green spaces. They provide a chance to help your local area and be outdoors as well as getting physically active. Some projects also run ‘green gyms’, which provide a range of practical projects involving physical jobs in the outdoors. You can find volunteering opportunities near you on the Wildlife Trust’s website . The Canal and River Trust also offer volunteering opportunities to help maintain the canal network. You can find conservation volunteer groups on the Conservation Volunteers website .

NHS - Get active Tools, tips and special offers to move more every day. Website: www.nhs.uk/better-health/get-active NHS - Exercise for depression Advice and a useful video on exercise for depression. Website: www.nhs.uk/mental-health/self-help/guides-tools-and-activities/exercise-for-depression NHS - Exercise Exercise guidelines and workouts to help improve your fitness and wellbeing Website: www.nhs.uk/live-well/exercise NHS – Lose weight Advice and tips on how to lose weight. Website: www.nhs.uk/better-health/lose-weight Parkrun Parkrun hosts free, inclusive weekly events. For adults, this is normally a 5k run on a Saturday. For juniors aged 4 – 14, this is normally a 2k run on a Sunday. Walk, jog, run, volunteer, or just watch—everyone’s welcome. Website: www.parkrun.org.uk Ramblers Association The Ramblers is a charity working to protect paths and green spaces, remove barriers to walking, and keep the countryside open for all. Find local walking groups on their website. Phone: 020 3961 3232 Email: ramblers@ramblers.zendesk.com Website: https://beta.ramblers.org.uk Address: The Ramblers, 13 Dirty Lane, London SE1 9PA The Canal and River Trust The Canal & River Trust cares for 2,000 miles of waterways in England and Wales, helping communities stay active and healthy. Use their website’s ‘Local to you’ link to find canals and rivers nearby for walking, cycling, or running. Address: National Waterways Museum Ellesmere Port, South Pier Road, Ellesmere Port, Cheshire CH65 4FW Phone: 0303 040 4040 Email via website: https://canalrivertrust.org.uk/contact-us/ways-to-contact-us Website: https://canalrivertrust.org.uk Sport England Tips, advice and guidance on how to keep or get active Website: www.sportengland.org/about-us/uniting-movement/movement-hub?section=introduction-and-resources-for-all-section Sport in Mind Transforming the lives and mental health of children and adults through sport and physical activity. Telephone: 0300 102 1400 Email: info@sportinmind.org Website: www.sportinmind.org Address: Rivermead Leisure Centre, Richfield Avenue, Reading, RG1 8EQ The Conservation Volunteers Connecting people and green spaces. Join thousands of people and communities across the UK connecting to nature on their doorsteps and contributing to its protection. You can find local groups on their website. Phone: 01302 388 883 Email: information@tcv.org.uk Address: The Conservation Volunteers, Gresley House, Ten Pound Walk, Doncaster, DN4 5HX Website: www.tcv.org.uk Find your local office: www.tcv.org.uk/find-tcv/ This Girl Can This Girl Can believes is a campaign focused on helping all women from all backgrounds get active in ways that work for them. Email: thisgirlcan@sportsengland.org Website: www.thisgirlcan.co.uk Wheels for Wellbeing Wheels for Wellbeing supports disabled people of all ages and abilities to enjoy the benefits of cycling. Phone: 020 7346 8482 Email: info@wheelsforwellbeing.org.uk Address: 336 Brixton Road, London, SW9 7AA Website: https://wheelsforwellbeing.org.uk Everybody moves Every Body Moves helps people of all abilities find inclusive sports and activities across the UK. Website: http://everybodymoves.org.uk/ Hub of hope Hub of Hope is a free site that helps you find support groups near you. You can search and filter services to get the help you need. This includes searching for physical and mental health groups. Website: https://hubofhope.co.uk

Advice and information
Living with mental illness
Neurodiversity, health, and wellbeing
Physical activity and mental health - Benefits, barriers, and practical tips

Physical activity and mental health

Benefits, barriers, and practical tips

This page gives information on being physically active and the effects it has on mental health. It looks at barriers people with poor mental health may face when getting active. It also gives tips to help reduce those barriers. This information is for people affected by mental illness in England who are 18 or over. It is also for their carers, friends and relatives.

Warning

For most people exercise is a good thing, and they can use it in a healthy way.
But some people can develop exercise addiction or over-exercise, which can negatively impact your physical and mental health. This might be linked to an eating disorder, but not always.
The mental health charity Mind have useful information about over-exercising and exercise addiction.
You might be concerned about exercise addiction, over-exercise or any other aspect of eating disorders. You can contact the eating disorders charity Beat Eating Disorders.

Frequently asked Q's

Physical activity is anything that gets your body moving. It can be different for everyone. You can try different types of activity to find the right one for you.
- Physical activity can include:
- exercise at a gym,
- running,
- swimming,
- team sports,
- dance,
- yoga,
- walking
- housework, and
- gardening.
Physical activity has lots of benefits including:
- making you fitter,
- helping you to lose or keep a healthy weight,
- helping you to build strength and muscle, and
- helping your joints stay loose and easy to move.
Regular physical activity can also lower the risk of developing physical health conditions, such as:
- heart disease,
- type 2 diabetes,
- stroke, and
- certain types of cancer.
If you have a mental illness, you may be at greater risk of developing a physical health condition. Especially, if you take antipsychotic medication. Physical activity can help to reduce this risk.

If you are concerned about your physical health, speak with your GP.
Physical activity has a lot of benefits for your mental health and wellbeing, including helping:
- your body to release feel good hormones called endorphins,
- your concentration,
- you to have good sleep,
- you feel more confident, and
- your motivation.
Physical activity can reduce symptoms of depression and anxiety. Studies show it may also help other mental disorders. For example, schizophrenia, bipolar disorder, post-traumatic stress disorder, and panic disorders.

You can read more about exercise and schizophrenia.

Even a short amount of exercise has been shown to enhance wellbeing and can help you feel good about yourself. Regular exercise can improve your quality of life.
The NHS has guidelines that recommend the amount and type of exercise you should aim to be doing.

You can find them all here:
You may have not done any exercise for some time or have other health problems. If you are worried about increasing your physical activity you can discuss this with your GP.
Your medication or your mental health condition might make it harder for you to be physically active. You may feel:
- tired,
- dizzy,
- slow moving,
- a lack of energy, and
- a lack of motivation.
But hopefully our advice and information below will help you.
Motivation is a process that can help you move towards a wish or a want. There are different types of motivation such as, internal and external motivation.

Some examples of internal motivation:
- exercising to improve your mood,
- working out because it helps relieve stress and anxiety.
Some examples of external motivation:
- wanting to win an award or medal,
- wanting to follow a doctor’s recommendations,
- trying to get back to a weight you used to be.
If you have not exercised for a while, it can be difficult to get motivated. Some people choose to use personal trainers, but they can be expensive. If you have friends or family that you can exercise with, you can support each other.

Your mental health issues might impact your motivation to get started. It can be helpful for you to make some goals when you start. These can help to keep you on track. It is best to make your goals realistic.

Doing little and often can make a big difference to your physical and mental wellbeing. You may find it helpful to start small. This maybe something as simple as walking or cycling to a shop instead of driving or using public transport. Our ‘It’s about the small steps’ blog has some great tips to help.

Having a routine can help motivation. For example, you may decide you are going to go for a run every Wednesday and Saturday. Having a routine can develop into a good habit. Then you might be able to do it without thinking too much.
You might have a physical health condition or disability. It might be harder for you to find a physical activity that you can do.

We are Undefeatable is a campaign to support and encourage people with long term health conditions. It helps people find ways to be physically active. The campaign understands that moving more when you can is just as important as accepting when you cannot. They believe that every achievement, no matter how small it might seem, is worth celebrating.

Rethink Mental Illness is a charity partner of the campaign.

The We are Undefeatable website has lots of useful advice and information. And their YouTube channel has useful videos with tips and advice on how to move more.

The Canal and River Trust have an accessibility map on their website. Not all routes are suitable for people with disabilities. But canal towpaths can often be flatter and more accessible than other footpaths. Information on accessibility is provided. You can read more about accessible to paths on the Canal and River Trust website.

Wheels for Wellbeing is a charity that supports disabled people of all ages and abilities. Their focus is around supporting people to enjoy the benefits of cycling. You can find their contact details in the ‘Useful contacts and websites’ section below.

The NHS also have fitness advice for wheelchair users.

Exercise that increases your heart rate can have a bad effect for some people with health conditions. You can discuss this with your GP to find the right type of exercise to suit you.
If you get certain benefits, you may be able to get a cheaper gym membership. You might even be able to get a free trial at some gyms.

There are also many ways to exercise for free, such as:
- going for a walk or run,
- using outdoor gyms, or
- exercising at home by using online videos.
You can find more information about cheaper gym memberships and free alternatives.

Walking is a great way to do some physical activity for free. You can find local walking routes on the websites of the Ramblers Association and The Canal and River Trust. You can find their details in the ‘Useful contacts and websites’ section below.

Some areas have outside gyms that are free for anyone to use. You can see if you have one local to you by looking at your council’s website. Or, contacting them directly.
A personal health budget is an amount of money to support your health and wellbeing needs. It is planned and agreed between you and your NHS mental health team.

A personal health budget allows you to manage your healthcare in a way that suits you.

Only people who have a high enough level of support needs receive these budgets. You can get a personal health budget if you are entitled to section 117 aftercare. You can read more about person budgets and who can get them here.

See our webpage on Section 117 aftercare for more information.

If you receive a personal budget, your NHS mental health team might agree you can use it to:
- buy adapted equipment,
- try out a local exercise class,
- get a support worker to help you go to a fitness class,
- buy a gym membership,
- use local leisure centre facilities, or
- buy a bike.
You can find more details about what you can and cannot use your budget for.

You can also look on the following website:

People Hub – Personal Health Budgets Network
People Hub is a space for people with personal health budgets to share their experiences. Their families are also involved. The website also includes information and resources on personal health budgets.

Website: www.peoplehub.org.uk
You could ask a friend or relative if they want to exercise with you. Or, you can try to find a local exercise group. You can search on the internet or look on your local council’s website.

You might have local organisations that organise physical activities. You could see if there are any local Rethink Mental Illness services at www.rethink.org. Or check other organisations such as Mind at www.mind.org.uk. If you have a care coordinator, you could ask if they know of anything available in your area.

Walking groups

These groups are available in many local areas where people meet regularly to walk together. They can be a way to get active and to meet with other people and explore new places.

You can find local walking groups on the Ramblers Association website.

You can also usually find details of local walking groups through your library.

Sports club

If you are able, you can join a sports club to meet and play sport with other people. You can get information on how to find local sports clubs.

Conservation volunteer schemes

These schemes run environmental projects and community groups where people can volunteer to help keep and maintain local green spaces. They provide a chance to help your local area and be outdoors as well as getting physically active.

Some projects also run ‘green gyms’, which provide a range of practical projects involving physical jobs in the outdoors.

You can find volunteering opportunities near you on the Wildlife Trust’s website.

The Canal and River Trust also offer volunteering opportunities to help maintain the canal network.

You can find conservation volunteer groups on the Conservation Volunteers website.
NHS - Get active
Tools, tips and special offers to move more every day.

Website: www.nhs.uk/better-health/get-active

NHS - Exercise for depression
Advice and a useful video on exercise for depression.

Website: www.nhs.uk/mental-health/self-help/guides-tools-and-activities/exercise-for-depression

NHS - Exercise
Exercise guidelines and workouts to help improve your fitness and wellbeing

Website: www.nhs.uk/live-well/exercise

NHS – Lose weight
Advice and tips on how to lose weight.

Website: www.nhs.uk/better-health/lose-weight

Parkrun
Parkrun hosts free, inclusive weekly events. For adults, this is normally a 5k run on a Saturday. For juniors aged 4 – 14, this is normally a 2k run on a Sunday. Walk, jog, run, volunteer, or just watch—everyone’s welcome.

Website: www.parkrun.org.uk

Ramblers Association 
The Ramblers is a charity working to protect paths and green spaces, remove barriers to walking, and keep the countryside open for all. Find local walking groups on their website.

Phone: 020 3961 3232
Email: ramblers@ramblers.zendesk.com
Website: https://beta.ramblers.org.uk
Address: The Ramblers, 13 Dirty Lane, London SE1 9PA

The Canal and River Trust
The Canal & River Trust cares for 2,000 miles of waterways in England and Wales, helping communities stay active and healthy. Use their website’s ‘Local to you’ link to find canals and rivers nearby for walking, cycling, or running.

Address: National Waterways Museum Ellesmere Port, South Pier Road, Ellesmere Port, Cheshire CH65 4FW
Phone: 0303 040 4040
Email via website: https://canalrivertrust.org.uk/contact-us/ways-to-contact-us
Website: https://canalrivertrust.org.uk

Sport England
Tips, advice and guidance on how to keep or get active

Website: www.sportengland.org/about-us/uniting-movement/movement-hub?section=introduction-and-resources-for-all-section

Sport in Mind
Transforming the lives and mental health of children and adults through sport and physical activity.

Telephone: 0300 102 1400
Email: info@sportinmind.org
Website: www.sportinmind.org
Address: Rivermead Leisure Centre, Richfield Avenue, Reading, RG1 8EQ

The Conservation Volunteers
Connecting people and green spaces. Join thousands of people and communities across the UK connecting to nature on their doorsteps and contributing to its protection. You can find local groups on their website.

Phone: 01302 388 883
Email: information@tcv.org.uk
Address: The Conservation Volunteers, Gresley House, Ten Pound Walk, Doncaster, DN4 5HX
Website: www.tcv.org.uk
Find your local office: www.tcv.org.uk/find-tcv/

This Girl Can
This Girl Can believes is a campaign focused on helping all women from all backgrounds get active in ways that work for them.

Email: thisgirlcan@sportsengland.org
Website: www.thisgirlcan.co.uk


Wheels for Wellbeing
Wheels for Wellbeing supports disabled people of all ages and abilities to enjoy the benefits of cycling.

Phone: 020 7346 8482
Email: info@wheelsforwellbeing.org.uk
Address: 336 Brixton Road, London, SW9 7AA
Website: https://wheelsforwellbeing.org.uk

Everybody moves
Every Body Moves helps people of all abilities find inclusive sports and activities across the UK.

Website: http://everybodymoves.org.uk/

Hub of hope
Hub of Hope is a free site that helps you find support groups near you. You can search and filter services to get the help you need. This includes searching for physical and mental health groups.

Website: https://hubofhope.co.uk