Moving for mental health – how exercise plays a role in helping our mind.

Regular exercise is important for keeping blood glucose levels in your target range and for avoiding other diabetes-related health problems. But have you thought about how exercise helps your mind?

Think of the positive feeling you get after a workout or feeling more relaxed after a stroll through the park. This is because of the positive impact that exercise can have on our mind.

When we exercise, we can see immediate positive changes to our mood and our levels of stress. When we exercise more regularly, it can help us in many other ways, including:

Improving our sleep
Increasing our energy levels
Improving our memory and thinking
Improving our mood
Improving our stress levels and stress management.

A lot of these changes are a result of the feel-good hormones called endorphins which are released when we exercise, as well as helping our brain to be healthier and get more blood flow. Regular exercise can also help in naturally increasing our serotonin levels, which help to stabilise our moods and make us happier day to day.

Another idea to boost the benefits of exercise for our mind is to get outside near some nature. Natural environments like parks and beaches can have similar benefits for memory, stress and moods as exercise does.

Sometimes getting started is the hardest part.

Here are some ideas to make this easier:

Start small. If you aren’t used to exercising, it is better to do something than do nothing! Try a walk around the block and build a routine from there.
Consider planning weekly exercise sessions such as classes or meeting with friends. Routine can make it easier to stick with exercise.
Change it up! Exercise doesn’t have to be boring, and you’ll get even more mental health benefits if you can keep engaged with the exercise you do.
Slowly increase the amount of exercise you complete. Eventually look to aim for 30 minutes of exercise on most days of the week.

Best thing to remember is that there is no exercise that is best for your mind. Some people prefer to do calming, slow paced exercise like yoga, while others prefer fast paced running. Different types of exercises can have lots of other benefits, but the best one for your mind is the one that you perform often.

Our top three exercise tips:

Find something that you enjoy and that you feel positive about completing. It’s always easier to stick with something that is fun!
Sometimes it’s easier to have someone to exercise with. See if a friend or family member can join in with you. It might even help you try something new and meet new people!
Have a talk with your healthcare team if you feel unsure about where to start, or if you are managing other health concerns such as other chronic medical conditions, injuries or disabilities. Seeking help from an exercise physiologist can be a great way to learn more about the safest way for you to start exercise.

For a personalised program, reach out to Exercise for Rehabilitation & Health, or find an accredited exercise physiologist near you.

Resources and support

For more information:

Physical activity and diabetes
Physical activity – NDSS fact sheet
Diabetes and emotional health

You can also call the NDSS Helpline on 1800 637 700 or book an appointment online at the Diabetes Victoria Clinic.