Mental Health Awareness Week runs from 13th-19th May and the theme this year is “Movement: Moving for our Mental Health”, which focuses on how physical activity can benefit our minds. Moving isn’t just good for the body, it can also help keep our minds in shape.
Research has shown that staying active can help reduce feelings of stress and anxiety and can improve the quality of life for those who are experiencing mental health problems.
The importance of movement in mental health
Physical activity is a powerful mood enhancer and stress reliever. According to research by the Mental Health Foundation, 56% of people have reported that regular physical activity helps them reduce stress and prevent burnout. Individuals living with mental health conditions can often face a greater risk of developing physical illnesses – regular physical activity can reduce these risks, helping to manage or even prevent conditions like diabetes and heart disease.
Practical tips to overcome barriers
Despite its benefits, many find it challenging to include regular physical activity into their routines. Sometimes it’s hard to start exercising – people might not have enough time, money, or access to a safe place to exercise.
Here’s a few practical tips we’ve rounded up for you:
Accessibility: You don’t need a gym membership or a nearby park to stay active. Turn your home into a mini gym. Simple exercises like jumping jacks, sit-ups, or a yoga session in your living room can be effective. If you have stairs, a few climbs up and down can be great cardio.
Time constraints: Integrate movement into your daily schedule. You could try commuting to work by bike or on foot if possible. Opt for the stairs over elevators. These small changes add up, increasing your heart rate and boosting your energy throughout the day.
Financial limitations: Staying fit shouldn’t drain your wallet. Public parks offer free space to walk, jog, or exercise. Also, keep an eye out for community centres that might offer free classes. Even better, online platforms provide a variety of no-cost workout videos that cater to all fitness levels.
Body image: Try to shift your focus from how you look to how you feel. Exercise should be about personal wellness, not just aesthetics. Celebrate the sense of strength and vitality that comes from being active, rather than the numbers on a scale.
Societal perceptions: Rethink exercise as a source of joy and rejuvenation rather than a duty. Find activities that you genuinely enjoy—whether it’s a dance class, hiking, or swimming. When exercise feels good, it becomes something to look forward to rather than avoid.
Explore gyms for free
Many gyms offer free day passes, and some even let you use their facilities for up to a week for free. Here’s a quick rundown of some top options:
- Anytime Fitness offers a free three-day pass and operates 185 branches across the UK.
- Energie Fitness provides a free one-day pass with around 80 locations nationwide.
- Fitness First also has a free one-day pass available at about 30 locations in the UK.
Another way to access gyms for free is by pairing up with a friend who has a membership, as many gyms and leisure centres offer free guest passes to paying members. While these free passes aren’t a long-term solution, they’re a good way to test out different gyms to see if they suit you before you commit to a membership.
Free exercise apps
Some of the below apps offer a paid premium subscription, however, after testing them, we found that the free access is more than enough.
- Couch to 5k (iOS/Android): Developed by the NHS, this app is designed to help absolute beginners work up to running 5 kilometres in just 9 weeks. It’s particularly good for those new to running.
- Adidas Training by Runtastic (iOS/Android): The Adidas Running app by Runtastic is free to download and use. Some features including training plans would fall under the optional Premium Membership which would incur a fee.
- Nike Training Club (iOS/Android): Offers a wide range of workout routines ranging from yoga to high-intensity interval training (HIIT), suitable for all fitness levels.
- AllTrails (iOS/Android): AllTrails is free to use for everyone. All you need to do is create an account and browse all 400,000+ trails. You’re bound to find one near you. You can create custom maps and keep track of your adventures in the app.
- Strava (iOS/Android): Popular with runners and cyclists, Strava tracks your runs and rides, providing maps and stats about your activities. It’s great for community interaction and motivation, as you can join challenges and compare your progress with others.
Each of these apps provide different options and styles of workouts, so you can try a few to see which ones best fit your lifestyle and fitness goals.
Free outdoor gyms
Annual gym memberships can cost anywhere from £180 to £720, which may be quite pricey. If this is beyond your budget or you’d rather save that money, you could see if there are any free outdoor gyms in your area.
There are over 1,000 free outdoor gyms across the UK, typically located in local parks or open recreational areas. To find one near you, you can search on your local council’s website or enter your postcode on websites of major outdoor gym providers like The Great Outdoor Gym Company and Fresh Air Fitness. Just make sure the gym you find is open to the public, as some may be located at schools or private businesses.
These outdoor gyms often have between 10 to 20 pieces of equipment, like what you’d find in a standard indoor gym—think cross trainers, seated rowers, and pull-up bars.
It’s important to note that these machines are typically resistance-based and don’t feature adjustable weights. This means that while they’re great for general fitness, they might not meet your needs if you’re looking to significantly increase your strength.
Remember, any amount of activity is better than none. The key is consistency and finding activities that you enjoy. Exercise shouldn’t be a chore – it should be a fun and rewarding part of your life, enhancing both your physical and mental health.
