By Fred Pauley | Last Updated: 03/11/2025
One in five people in England experiences depression or anxiety in any given week – but nearly half of UK adults (45%) believe that being active can improve their mental wellbeing. They’re right. New research shows that even a walk or a short home workout can lift your mood, ease stress, and help fight depression.
In this article, we explore the science behind exercise and mental health, share a simple 12-minute at-home workout (no kit needed), and offer friendly tips to get you moving even if you’re completely new to exercise.
Exercise Is a Proven Mood-Booster
Staying active isn’t just good for your body, it’s a powerful way to support your mind. A growing number of studies confirm that physical activity, from taking a walk to strength training, can reduce symptoms of depression and anxiety. Here are some recent findings:
· Significant mental health benefits: A 2024 analysis in BMJ found exercise was an effective treatment for people with major depression with walking or jogging, yoga, and strength training showing especially strong benefits. In fact, these activities improved mood more than other forms of exercise, particularly when done at higher intensity. I know I feel a lot better after a workout, sweat out those demons!
· Comparable to therapy or medication: Some evidence suggests exercise can be as effective as traditional treatments for mild-to-moderate depression. One review showed physical activity was 1.5 times more effective at reducing depression than counselling or leading antidepressant medicines. Researchers have called for exercise to be a routine “first choice” approach alongside therapy and medication for managing mental health.
· Prevention power: You don’t have to be ill to benefit. Regular exercise makes it less likely you’ll develop depression in the first place. Adults who meet recommended activity levels (about 150 minutes of brisk walking per week) have a roughly 25% lower risk of depression compared to sedentary people. Even doing half that amount (~75 minutes weekly) is linked to an 18% lower risk – so any increase in movement helps.
· Quick results, short bursts help: Encouragingly, improvements in mood can happen within weeks. One comprehensive review noted that exercise programs under 12 weeks long had the greatest effect on reducing mental health symptoms. You also don’t need marathon workouts to feel a boost – even brief bouts of activity (a few minutes of walking outdoors or stretching) can improve your mood and reduce stress can improve your mood and reduce stress. The key is to start moving regularly, at a level you can manage.
Why Exercise Boosts Mental Health
Why does breaking a sweat make you feel so good? When you exercise, your body and brain undergo several positive changes that help brighten your mood and calm your nerves. In simple terms, here’s what happens:
· Natural mood-lifting chemicals: Physical activity prompts the release of endorphins – the body’s natural painkillers – and endocannabinoids – cannabis-like chemicals our brains produce. These create feelings of euphoria and calm (the famous “runner’s high”) that can leave you feeling happier and less anxious after a workout.
· Boosted brain neurotransmitters: Exercise increases levels of neurotransmitters like serotonin and dopamine in the brain. Serotonin helps regulate mood and sleep, while dopamine is linked to motivation and reward. The result is a potent mood boost and a reduction in negative thoughts.
· Reduced stress hormones: If you’re stressed or tense, getting moving can help “reset” your body’s stress response. Regular exercise lowers levels of stress hormones (like cortisol) over time and helps your nervous system become more resilient. This means you may feel less anxious and recover faster from stressors.
· Brain health and growth: Being active even promotes brain health. Exercise increases a protein called BDNF (brain-derived neurotrophic factor) which helps build and repair brain cells. This supports better brain function and may protect against depression by improving how your brain adapts and copes.
· Better sleep and self-esteem: Ever notice how a workout can leave you pleasantly tired and more confident? Physical activity often improves your sleep quality and boosts self-esteem by giving you a sense of accomplishment. A good night’s sleep and feeling proud of what your body can do both contribute to a brighter mood and reduced anxiety.
All these effects add up to make exercise a natural antidepressant and stress-reliever. As the NHS notes, being active causes chemical changes in the brain that can positively change your mood. In short, moving your body helps you feel better inside and out!
Try This 12-Minute Mood-Boosting Home Workout
You don’t need a gym membership or fancy gear to get the mood benefits of exercise. Here’s a simple 12-minute bodyweight workout you can do at home. It’s beginner-friendly, requires no equipment, and can be adapted for any fitness level (including options if you have sore wrists or shoulders):
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Warm-Up (2 minutes): Start with gentle movement to get blood flowing. For example, march in place or walk around the room, swing your arms, and roll your shoulders. Do some easy shoulder circles and neck stretches. (If you’ve been sedentary, take it slow, the warm-up is to prepare your body.)
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Bodyweight Squats – 30 seconds. Stand with feet shoulder-width apart and sit back as if lowering into a chair, then stand up. Squats strengthen your legs and glutes. Beginner tip: Use a sturdy chair – actually sit down and stand up – to guide your form. If needed, just do half-squats (don’t go too low). Keep your knees comfortable: make sure they don’t cave inward and only bend as far as is pain-free.
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Incline Push-Ups – 30 seconds. Face a wall, counter, or sturdy table and place your hands on it slightly wider than shoulder-width. Walk your feet back so your body is at an angle, and do push-ups against the surface. This works your arms, chest, and shoulders with less strain than floor push-ups. Wrist/shoulder friendly option: Do push-ups against a wall (standing) for the least pressure on joints. Keep your body in a straight line and only go as low as comfortable. (If you’re more advanced, you can try kneeling or standard floor push-ups instead.)
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Lunges (or Glute Bridges) – 30 seconds. From standing, step one foot forward and lower into a lunge (front knee bent about 90°), then step back and switch legs. Lunges strengthen your legs and improve balance. Beginner or knee-friendly option: Do shallow lunges or hold a chair for support. If lunges are tough on your knees, do glute bridges on the floor instead (lie on your back, knees bent, and lift your hips up and down) – that will work similar muscles without pressure on the knees.
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Plank – 30 seconds. Get into a plank position to work your core. Wrist-friendly option: Do a forearm plank (resting on forearms instead of hands) or place your hands on an elevated surface (like a couch or bench) to reduce strain. Beginner tip: Aim to hold for 20–30 seconds. It’s okay to start with 10 seconds and build up over time. Keep your body in a straight line from head to heels (avoid dropping your hips). This exercise builds core strength which can improve posture and reduce stress tension in the back.
- Jumping Jacks – 30 seconds. From standing, jump your feet out wide while raising your arms overhead; then jump back to standing. This cardio move will raise your heart rate and release endorphins. Low-impact option: If jumping is hard on your joints, do step-jacks (step one foot out at a time and just lift your arms) or simply march in place briskly for 30 seconds. The goal is to get slightly out of breath and warm.
- Rest & Repeat: Take a 1-minute breather (walk in place and catch your breath). Then repeat exercises 2–6 one more time. That will give you roughly a 12-minute workout in total. If you feel up for it, you can even do a third round – but one or two rounds is plenty to start with. Quality is more important than quantity.
- Cool Down (2 minutes): Finally, cool down with light movement and stretches. Stroll around the room, gently shake out your arms and legs, and do a few easy stretches (for example, calf stretch against a wall, gently stretch your quads by pulling your foot toward your bum, and roll your shoulders and neck). This helps your body relax and transition out of exercise.
Adapt for YOU: Remember, this circuit is flexible. Feel free to swap exercises if needed (for instance, replace lunges with seated leg raises, or do wall push-ups instead of planks). The aim is to move all major muscle groups a bit and get your heart rate up. It’s OK if you need to pause or modify moves – you’ll still get benefits as long as you’re moving safely.
Progress over time: As the exercises start to feel easier, try to challenge yourself gradually. You could add a few more reps or 5 more seconds to each move, do an extra round of the circuit, or try a harder variation (like a full push-up). Building up slowly is how you get stronger. Even adding a minute or two to your routine every week can help you improve. Celebrate your wins (even just showing up to exercise is a win!) and enjoy the process of getting fitter and feeling happier.
Struggling to go to the gym specifically? Watch this:
UK Guidelines: How Much Activity Is Enough?
What’s the “right” amount of exercise for good health? According to the NHS and the UK Chief Medical Officers, adults should aim for at least 150 minutes of moderate-intensity activity per week, plus strength exercises on at least two days a week. Moderate-intensity means activities that get you warmer and slightly out of breath – you can talk but not sing – for example brisk walking, cycling, or dancing. One way to hit 150 minutes is to do 30 minutes, 5 days a week. If you prefer more vigorous exercise (like running or cardio workouts), you can aim for 75 minutes a week instead, since vigorous effort gives similar benefits in half the time.
Crucially, strength training is also recommended twice weekly to keep your muscles and bones strong. Bodyweight exercises (like the home circuit above), yoga, Pilates, or lifting weights all count towards your strength sessions. They help with mood too – studies show resistance training can reduce depression and anxiety symptoms.
If 150 minutes sounds daunting, don’t worry. You can build up gradually and break it into smaller chunks. Even 10-minute bursts of activity count toward your total. The key is regular movement. “Every little helps” is a good motto (thanks Tesco) – any exercise is better than none. And as mentioned, even doing half the recommended amount is far better for your mental health than doing nothing. Over time, you might find you enjoy being active and naturally increase your minutes.
(Fun fact: 150 minutes a week is just over 20 minutes a day. A quick daily walk could get you there!)
Finding Motivation on Low Days (and When to Seek Help)
It’s normal to struggle with motivation – especially if you’re feeling down, stressed, or very out of shape. The important thing is to start small and be kind to yourself. Here are some tips for those harder days:
· Think “little and often”: If a full workout feels overwhelming, just commit to a tiny bit of movement. Walk to the end of the street and back, do 5 minutes of gentle stretching, or try one round of the 12-minute circuit instead of two. Even a short activity break can clear your head and improve your mood. Research shows that brief “exercise snacks” – like a 2-minute walk or a quick dance to a song – can lift your spirits.
· Make it enjoyable: Choose activities you actually like (or at least don’t hate!). Put on your favourite music while you exercise, or get outside in nature for a walk if possible – fresh air and green space can boost mood even more. You could also invite a friend or family member to join you for accountability and company. The NHS advises finding fun ways to be active and not forcing yourself into workouts you dread. Remember, gardening, playing with your kids, or walking the dog all count as exercise too.
· Set gentle goals: Sometimes having a goal can motivate you – for example, plan to do a 10-minute walk every lunchtime, or tick off our home workout twice this week. Keep goals realistic and flexible. If you miss a day, don’t beat yourself up; just try again tomorrow. Logging your activity (in a journal or an app, we have one here at Calisthenics HQ) and seeing your progress can also give a little confidence boost as you go.
· Use the mood boost: On days when you’re anxious or blue, it might help to remind yourself, “I know I’ll feel a bit better after I move.” The first step is the hardest, but once you finish a walk or workout, take a moment to notice any positive feelings – maybe a clearer mind or a small sense of achievement. Bank those good feelings as motivation for next time. Consistency is built one small step at a time.
Finally, know that while exercise is a powerful tool for mental wellbeing, it’s not a cure-all or a substitute for professional help. If you’re struggling with severe or persistent depression/anxiety – for example, if you’re finding it impossible to do daily tasks, or exercise just isn’t helping your mood – reach out to a healthcare professional. Talk to your GP about what you’re feeling; they can offer support and discuss treatments like therapy or medication alongside physical activity. The NHS even has free programmes (such as Talking Therapies and guided physical activity groups) for people with mental health difficulties (*maybe just actually link to these*). There’s no shame in asking for help. Exercise is just one part of the toolkit.
Remember: You’re not alone, and every positive step – no matter how small – is progress. Something as simple as a daily walk in the park or a 5-minute stretch break at work can be the start of a healthier, happier routine. Be proud of yourself for trying, and celebrate each achievement.
Personal Opinion
I once heard a story about someone online who suffered from sudden, random panic attacks. Out of nowhere, his heart would race uncontrollably, leaving him terrified and frozen, just waiting for it to pass. He went to doctors and specialists but never found out why it happened.
Then one night, when his heart rate started to spike again, he decided to go for a run - in the middle of the night. That one decision changed everything. Running gave him a sense of control again. Instead of sitting in fear, he turned the panic into purpose. He channelled that surge of energy into movement. In his mind, running quite literally saved his life. What once felt like something that might kill him became the very thing that kept him alive. That’s the power of movement, it reminds you that your body and mind can work together, not against each other.
As for me, I’ve built training into most days of my week. At this point, it would feel strange not to move. The hardest part is always getting out of bed in winter - that moment when it’s cold, dark, and your brain starts talking you out of it. My trick is simple: don’t think, just move. I tell myself, “Don't think just move your legs .” The longer you sit there and think about it, the less likely you’ll do it. Action beats thought every time.
I’ve come to believe that a lot of depression and anxiety stems from energy with nowhere to go - too much thinking, not enough doing. We all face pain, loss, and tough times, but staying still only feeds it. Movement, even small movement, breaks the cycle. You don’t have to feel brave or motivated. You just have to do it anyway - scared, tired, uncertain, whatever.
If you feel you have no will to live, then truly, what is there to lose by living? And if you feel anxious, take it as your body’s signal that something needs to change - then act on it. Don’t wait for the fear to pass. Move through it. Because on the other side of fear is always light. Prove it to yourself.
Takeaway: Don’t wait. Move first, your mind will catch up.
Ready to Get Started? (Your Next Steps)
Improving your mood through movement can start today. Why not try a short walk or our 12-minute home circuit and see how you feel afterward? For more support on your fitness journey, check out Calisthenics HQ's resources. We offer a free Beginner's Bodyweight Programme to guide you step-by-step, a community to train with, as well as wrist-friendly exercise alternatives if you have joint concerns. You can even use our Park Finder to locate outdoor workout spots in your area for a change of scenery. Remember, every workout – no matter how small – is a win for your mind and body. So take that first step, and know that we’re rooting for you all the way to a healthier and happier you!
Sources
Key facts and statistics about mental health | Mind
Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials – PubMed
https://pubmed.ncbi.nlm.nih.gov/38345678/
Exercise more effective than medicines to manage mental health – University of South Australia
Here’s why even a little exercise can reduce your risk of depression – The Washington Post
https://www.washingtonpost.com/wellness/2025/01/30/exercise-depression-risk-study/
Benefits of exercise – NHS
https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
5 steps to mental wellbeing – NHS
Physical activity guidelines for adults aged 19 to 64 – NHS
https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-adults-19-to-64/
