Exercise and physical activity play an important role in both physical and mental wellbeing. Regular movement can help improve mood, reduce stress, support better sleep, increase confidence, improve physical health, and strengthen overall quality of life.
Exercise does not have to mean going to a gym or taking part in intense workouts. Small, regular activities can provide meaningful benefits, and any increase in activity can be a useful starting point.
This page provides general information and signposting only. If you have a health condition, disability, pain, pregnancy-related concerns, or have not exercised for a long time, seek appropriate medical or professional advice before making major changes to activity levels.
Why Exercise Matters
Physical activity affects both the body and mind. Regular activity may help:
- Reduce stress
- Improve mood
- Increase energy levels
- Improve sleep
- Reduce anxiety symptoms
- Support recovery from depression
- Improve concentration
- Improve self-esteem
- Strengthen social connections
- Improve overall wellbeing
Mental Health Benefits
Stress Reduction
Physical activity can help reduce tension and may support healthier ways of coping with stress.
Anxiety
Some people find that regular activity helps with worry, nervousness, restlessness and physical symptoms of anxiety.
Depression
Regular movement may support mood, motivation, energy and confidence. Exercise should not replace professional treatment where this is needed.
Better Sleep
Regular activity can support healthier sleep patterns, which can in turn support emotional wellbeing.
Social Wellbeing
Walking groups, community sport, classes and volunteering can provide connection as well as physical activity.
Physical Health Benefits
Regular physical activity is associated with a lower risk of several long-term health problems and can support strength, mobility, balance and cardiovascular fitness.
- Heart health
- Stroke prevention
- Type 2 diabetes risk reduction
- Blood pressure management
- Healthy weight
- Bone health
- Strength
- Mobility
- Flexibility
- Balance
- Cardiovascular fitness
NHS Physical Activity Guidelines
Adults aged 19–64
NHS guidance says adults should aim to be physically active every day.
of moderate-intensity activity each week, or 75 minutes of vigorous-intensity activity, or a combination of different intensities.
Adults should also aim to do muscle-strengthening activities on at least 2 days each week and reduce long periods of sitting or inactivity.
NHS Adult Activity GuidelinesExercise For Children & Young People
Children and young people benefit from regular physical activity through improved physical health, movement skills, social connection and emotional wellbeing.
Ages 5–18
NHS guidance recommends an average of at least 60 minutes of moderate or vigorous physical activity per day across the week, alongside a variety of activities that support muscles, bones and movement skills.
For children and young people living with a disability, the NHS provides separate guidance that can be adapted to ability and need.
NHS Children & Young People GuidelinesExercise For Older Adults
Older adults can benefit greatly from regular activity. Movement can support mobility, independence, balance, confidence and wellbeing.
- Walking
- Swimming
- Tai chi
- Gentle exercise classes
- Chair-based exercise
- Strength exercises
- Balance exercises
NHS guidance for adults aged 65 and over includes being active every day, strength, balance and flexibility activity on at least 2 days a week, and at least 150 minutes of moderate activity or 75 minutes of vigorous activity where appropriate.
NHS Older Adult GuidelinesExercise & Disability
Physical activity should be as accessible and inclusive as possible. Disabled people may benefit from activity adapted to individual needs, preferences and ability.
- Wheelchair sports
- Adaptive fitness
- Swimming
- Seated exercise
- Physiotherapy-based programmes
- Supported walking or wheeling
- Inclusive sports clubs
NHS Wheelchair Fitness Advice
NHS guidance on aerobic activity, strengthening exercises and getting active as a wheelchair user.
NHS Wheelchair FitnessActivity Alliance — England
Information and resources to help disabled people get active and support more inclusive sport and activity.
Activity AllianceScottish Disability Sport
Regional support and opportunities for disabled people to take part in sport across Scotland.
Get Active in ScotlandDisability Sport Wales
Inclusive clubs, events and disability-specific physical activity opportunities across Wales.
Disability Sport WalesDisability Sport NI
Sport and active recreation opportunities for disabled people across Northern Ireland.
Disability Sport NIDisability Rights UK
Information relating to disability rights, independent living and access to support.
Disability Rights UKTypes Of Exercise
Walking
Low-cost, flexible and suitable for many fitness levels. Walking can also provide outdoor time and social connection.
Running & Jogging
May improve cardiovascular fitness, endurance and mood where suitable.
Cycling
Can support cardiovascular fitness, strength and wellbeing.
Swimming
A lower-impact form of activity that some people with joint or mobility difficulties may find suitable.
Strength Training
Can support muscle strength, bone health and independence.
Yoga
May support flexibility, balance, body awareness and relaxation.
Tai Chi
Gentle movement that may support balance, mobility and relaxation.
Exercise & Long-Term Health Conditions
People living with long-term health conditions can often still benefit from physical activity, but activity may need to be adapted.
- Heart disease
- Arthritis
- Diabetes
- Respiratory conditions
- Chronic pain
- Neurological conditions
- Long-term fatigue
- Mobility conditions
Speak to an appropriate healthcare professional if you have concerns about whether an activity is safe for you, particularly if you have not exercised for some time or have a medical condition.
Mental Health Recovery & Exercise
Physical activity may form one part of a wider recovery or wellbeing plan.
- NHS mental health services
- NHS Talking Therapies in England
- Counselling
- Medication where prescribed
- Peer support
- Lifestyle changes
- Community activities
Exercise should not be treated as a replacement for professional mental health treatment where that treatment is needed.
Wellbeing Beyond Exercise
Every Mind Matters
Practical NHS support for stress, anxiety, low mood, sleep and mental wellbeing.
Every Mind MattersSocial Connection
Community activities, volunteering and supportive relationships can be an important part of wellbeing.
Volunteering InformationFind Exercise & Wellbeing Support Across the UK
England
Use NHS Live Well for activity guidance, Sport England for ideas and local opportunities, and your local council for leisure and community programmes.
NHS Exercise GuidanceSport England — Get Moving
Scotland
NHS inform provides physical activity guidance for adults, children, older adults and disabled people.
NHS Scotland Activity GuidanceWales
Welsh Government publishes UK Chief Medical Officers' physical activity guidance, including adults, children and older adults.
Wales Physical Activity GuidanceNorthern Ireland
The Public Health Agency provides information on getting active and improving health, and Sport NI supports local opportunities.
Northern Ireland Get ActiveFind Local Activities & Community Support
Find Your Local Council
Local councils may offer leisure centres, walking groups, sports programmes, wellbeing services and inclusive activities.
Find Your CouncilSport England — Get Moving
Ideas for getting active at home, outdoors and in the community.
Get MovingDisability Sport Wales
Find inclusive and disability-specific clubs and activity opportunities across Wales.
Find Welsh OpportunitiesScottish Disability Sport
Regional managers and local partners can help connect disabled people with appropriate sport and activity opportunities.
Find Scottish OpportunitiesActive Living: No Limits — Northern Ireland
A platform promoting inclusive and disability sport opportunities across Northern Ireland.
Find NI OpportunitiesActivity Alliance
Resources and guidance for disabled people wanting to become more active.
Get ActiveAdvanced Wellbeing Protection
Start Small
Small changes are often easier to maintain than sudden major increases in activity.
Be Consistent
Regular activity is usually more useful than occasional intense exercise.
Listen To Your Body
Stop or reduce activity if you develop concerning pain, dizziness, severe breathlessness, fainting, chest pain or other worrying symptoms, and seek appropriate medical advice.
Seek Medical Advice When Needed
This is particularly important where health conditions, disability, pregnancy, recent surgery, significant pain or long periods of inactivity are involved.
Combine Physical & Mental Health Support
Wellbeing often improves when sleep, mental health, social connection, nutrition, physical health and practical pressures are considered together.
Evidence & Support Records
If health or disability affects activity levels, useful records may include:
- GP records
- Hospital records
- Physiotherapy reports
- Occupational therapy assessments
- Care plans
- Disability assessments
- Exercise referral plans
- Reasonable-adjustment records
These may help when requesting support, adaptations, specialist exercise programmes, reasonable adjustments or access to appropriate services.
Useful Support Organisations
NHS Every Mind Matters
Practical mental wellbeing information and self-care guidance.
Every Mind MattersCitizens Advice
Practical help where money, benefits, work, housing or other problems are affecting wellbeing.
Citizens AdviceMental Health Crisis Support
If emotional distress has developed into a mental health crisis, contact the appropriate NHS urgent mental health service for where you live.
If someone is in immediate danger or there is a life-threatening emergency, call 999 or attend A&E.
Samaritans: 116 123
Contact SamaritansShout also provides crisis text support through its official website.
Shout Crisis SupportExercise & Wellbeing Checklist
- Move regularly
- Start with manageable goals
- Prioritise sleep
- Stay socially connected
- Eat well where possible
- Seek support if struggling
- Use NHS wellbeing resources
- Access community activities
- Ask for reasonable adjustments if needed
- Seek urgent help if experiencing a mental health crisis
Key Message
Exercise and wellbeing are closely connected. Regular physical activity can support both mental and physical health, reduce stress, improve sleep, build confidence and support long-term wellbeing.
You do not need to begin with intense exercise. Small, sustainable changes that suit your health, ability and circumstances can be a good place to start.
If you are struggling with your mental health or physical health, support is available through NHS services, local councils, charities, disability-sport organisations, community groups and crisis-support services.
You do not have to manage everything alone.