When we think about the benefits of being active, we usually think about the physical health benefits first. We know that it will give us stronger muscles and bones, a healthy heart and a lower risk of long-term health conditions. But the mental health benefits of moving deserve just as much attention, because it can have a huge role in how we feel.

Research increasingly shows a link between regular physical activity and better mental wellbeing. Studies also show that higher levels of physical activity are associated with improved moods, better sleep and a lower risk of depression and anxiety.

While exercise is not a replacement for professional mental health support, it can be a big part of looking after our mental health and preventing some mental health conditions.

Being active can be as straightforward as walking with friends, gardening at the weekend, cycling with the family, dancing, and taking regular breaks from sitting. The idea of exercise can feel like another thing to squeeze into our busy days, and the intense, competitive nature that’s often presented can make it feel daunting and exclusive.

The way physical activity affects the brain and body can cause a huge positive effect, by releasing chemicals that regulate mood and stress, and moving regularly can improve sleep quality and energy levels. These physical changes influence how we feel, think and cope with everyday challenges.

But the benefits are not just physiological. Being active gives a sense of achievement, gives us structure, and gives us a break from work, screens and other life pressures. Being outside, changing our surroundings and focusing on an activity can also provide valuable time to switch off and reset our brains.

For lots of us, social connection is another important benefit. Team sport, exercise classes, walking groups and community activities bring people together and create opportunities to build relationships and feel connected to other people. This is closely linked to good mental wellbeing, and taking part in these activities with other people can help reduce loneliness and create a sense of belonging.

Messaging about pushing harder, training more or constantly improving can work well for some people, but this can also make moving feel intimidating or inaccessible. If movement is always associated with performance, people could miss out on its wider benefits. So finding a fun activity that fits into everyday life makes it much easier to stay active over time. Whether that means playing a team sport, swimming with friends, going for a lunchtime run, dancing, or walking to work, the important thing is finding something that works for you and is easy to keep up.