How Can Exercise Improve Mental Well-being?

We all know that exercise is good for our bodies, but did you know it can also help with mental health challenges like depression, anxiety and stress?

While there's no single solution to address all mental health concerns, exercise has emerged as a powerful tool that can help alleviate symptoms of various conditions.

Our experts at Fitness First know how important it is to look after your mental health. That's why we've put together this blog to walk you through how exercise can support mental well-being for the better.

What is physical activity?

Being physically active is defined as any movement of the body that uses your muscles and requires energy expenditure. Essentially, this includes any motion you do throughout the day, such as walking up the stairs or even cleaning the house!

Many people find that daily exercise helps them maintain positive mental health, either on its own or combined with other approaches such as meditation.

What is mental well-being?

Mental well-being can be a combination of many things, including how we feel, such as our emotions and how we function, our relationships with others and our personal sense of control over our lives.

Good mental well-being doesn’t mean a person is always happy or unaffected by what’s happening to or around them. However, poor mental well-being can make it even more challenging to cope with the demands of daily life.

How can physical activity have an impact on mental well-being?

Physical activity can greatly enhance our mental well-being, even if it’s just a short 10-minute walk.

Some of the most important benefits physical activity can have on mental well-being include:

1. Reduces stress

When events in our lives make us feel threatened or upset the balance in our bodies, our first line of defence is to create a stress response. This response, otherwise known as the ‘fight or flight’ response, can cause physical discomfort and change the way we behave.

A mix of hormones and adrenaline raises blood pressure, increases heart rate and the rate at which a person perspires, forcing the body into an emergency response.

Regular exercise can help to reduce the levels of stress hormones in the body, such as cortisol and adrenaline. This can then help to alleviate symptoms of anxiety and depression, promoting a greater sense of relaxation.

2. Improves self-esteem

Self-esteem is how we value and perceive ourselves. It’s based on our individual opinions and beliefs, which can often be difficult to change, and it’s a key indicator of our mental well-being and how well we can cope with life.

Physical activity has been shown to positively influence a person’s self-esteem and self-worth. Regular exercise often leads to an improved body image, lower blood pressure, reduced risk of disease, and higher energy levels.

3. Improves sleep

Exercising can help improve the quality of sleep you get each night, which is essential for maintaining good mental health.

Sufficient sleep, specifically during the REM cycle, helps the brain process emotional information. As we sleep, the brain works to consolidate thoughts and memories, and a lack of sleep can be particularly harmful to our ability to hold onto positive emotions.

Sleep is important for regulating mood, reducing stress and improving cognitive function.

4. Provides a sense of control

Exercise can help give people a sense of control over their bodies and lives, which can be especially meaningful for those who find that difficult.

This can be particularly helpful for people managing mental health issues such as bipolar disorder and schizophrenia, as it can potentially improve cognition, clinical symptoms and quality of life.

How much exercise should you do a day?

The amount of exercise someone should aim for will depend on their age, fitness level, overall health and personal goals.

The NHS recommends that adults aim for at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic activity, per week. This can be broken down into 30 minutes of moderate-intensity exercise five days a week, or 25 minutes of vigorous-intensity exercise three days a week.

It may sound like a lot, but it isn’t as daunting as it appears!

How can you overcome the obstacles of exercising?

Getting started, or getting back into a routine, can feel like a big step. Here are a few ways to make it a little easier:

Identify the barriers. Try to figure out what’s holding you back. Is it a lack of time, energy or motivation? Once you’ve named it, you can start to work around it.
Set realistic goals. Start small and build gradually. Setting unrealistic expectations early on often leads to disappointment and demotivation.
Find an exercise you enjoy. You’re far more likely to stick with exercise you actually look forward to. Experiment until you find your thing, whether that’s Reformer Pilates, a Hyrox session, a strength class or a morning swim.
Create a routine. Making exercise a regular part of your week, rather than something you fit in when you can, makes it much easier to maintain.
Make it social. Joining a group class or bringing a friend creates accountability and makes the whole thing more enjoyable. All group fitness classes are included with a Fitness First membership, so there’s no reason not to try something new.
Reward yourself. Celebrate your milestones, however small. A film, a meal out, a massage, it all counts.
Be patient. Results take time. Trust the process and keep showing up.

What are some exercises that can help improve your mental health?

Low energy is one of the most common effects of poor mental health, and it can make the idea of exercising feel impossible. But any movement helps, as long as it suits you.

Here are some exercises with strong evidence behind them for mental health:

Aerobic exercises. Activities like cycling, swimming and brisk walking increase the production of endorphins, the body's natural mood boosters, and are easy to build into a routine at any fitness level. Aim for at least 30 minutes of moderate-intensity movement most days, but don't worry if you're just starting out.
Strength training. Lifting weights or working through a structured resistance session builds confidence alongside physical strength. The sense of progression, adding weight, completing more reps, hitting a new personal best, is genuinely good for self-esteem and motivation. Interval-based formats like HIIT and Hyrox sit in a similar space, combining bursts of high intensity with recovery in a way that challenges the body and clears the mind.
Hyrox training. Working towards a specific, measurable goal is genuinely good for self-belief and focus. Hyrox combines functional fitness with the energy of a group setting, making it a strong choice for those who thrive on structure and challenge.
Reformer Pilates. A low-impact, full-body workout that demands real focus and concentration. Many people find it meditative, and it’s a brilliant option for those who want something more structured than yoga but gentler than high-intensity training. Available at selected Fitness First clubs.
Yoga. This practice combines movement, breathing and mindfulness, which together help reduce stress, anxiety and low mood. Yoga also increases GABA levels in the brain, a chemical linked to feelings of calm.
Mindfulness meditation. Paying attention to the present moment without judgement has been shown to reduce anxiety and depression and improve overall well-being.
Outdoor activities. Spending time in nature, whether hiking, gardening or simply walking, has a positive impact on mood and stress levels.

If you’re looking for your next workout, discover what our Fitness First gyms have to offer today.

How can you incorporate mindfulness into your workouts?

Mindfulness is all about being present in the moment, and you can bring that quality to almost any workout.

Focus on your breath. Whether you’re lifting weights, running or in a class, pay attention to your breathing. Deep, deliberate breaths help centre the mind and keep you focused.
Be present in your movements. Instead of letting your mind wander, tune into how your body feels. Notice the rhythm, the effort, the sensations. This turns a workout into something close to a meditative practice.
Set an intention. Before you start, decide what you want from the session. It could be energy, clarity, or simply a moment away from everything else. Having a clear intention keeps you grounded throughout.
Practice gratitude. Take a moment during your session to appreciate what your body can do. Recognising progress, however small, is a genuine mood booster.
End with a cool down and reflection. Spend a few minutes after your workout noticing how you feel compared to when you walked in. It’s a simple habit that reinforces why you came.

Mental Health Awareness Week 2026

Mental Health Awareness Week runs from 11 to 17 May 2026, coordinated by the Mental Health Foundation. It’s a moment to open up conversations about mental health, challenge the stigma around it, and share resources that can genuinely help.

At work, at home, or in our own heads, it’s easy to let things build up without noticing. This week is a good prompt to check in with yourself and with the people around you.

What is Fitness First doing to support mental health?

At Fitness First, we believe mental health is just as important as physical health. Here’s some of what we offer:

Group fitness classes. All group fitness classes are included with your Fitness First membership. From high-energy spin sessions to calming yoga and everything in between, our classes are as much about community as they are about fitness. Exercising alongside others creates a sense of belonging that solo training doesn’t always provide.
Reformer Pilates and Hyrox. Two of the most popular formats right now, for very different reasons. Reformer Pilates offers a focused, controlled environment where you can genuinely switch off. Hyrox brings challenge, structure, and the energy of a shared goal.
Able. able is Fitness First's personalised smart gym system, combining intelligent fitness machines with expert trainer guidance. It starts with a full body assessment, including strength, flexibility, cardio and metabolic testing, to calculate your BioAge: a single score that shows how your fitness compares to your actual age. From there, able builds a training plan around your goals, and the smart kit adapts automatically as you progress. It's a genuinely different way to train, and a powerful tool for anyone who wants to understand the real impact exercise is having on their health, not just how they look.
Bioage. Fitness First’s Bioage assessment gives you an evidence-based picture of how your body is performing. Tracking that over time, and seeing it improve, is a powerful motivator, and it shifts the focus from how you look to how you actually feel.
Fitness First 360. Coming soon, Fitness First 360 is a complete fitness and wellbeing membership built around your biology. Alongside full gym access and able's BioAge-enhanced programming, 360 members will be able to book one-to-one appointments with GPs, physiotherapists, dietitians and mental health professionals, all via the Fitness First app, seven days a year. At-home blood testing through a partnership with Healf will analyse key biomarkers linked to energy, sleep and mood, giving you a genuinely personalised picture of your health. For anyone who wants support that goes beyond the gym floor, 360 is worth watching.
A supportive community. Our teams are trained to be approachable and welcoming. We want every member to feel comfortable asking for help or advice, and we work hard to keep our gyms environments where people genuinely want to come.