Common mental health barriers to exercise

Physical activity is widely acknowledged as beneficial for both our physical and mental well-being. Yet, despite this awareness, many of us still struggle to engage in regular exercise due to various mental health barriers.

Understanding these barriers is crucial for promoting healthier lifestyles and addressing the challenges we face as we seek to improve our own well-being.

As part of Mental Health Awareness Week, we take a look at some of the most common barriers to movement we may face, with some words of advice of how to overcome these provided by Mind and Mental Health UK.

The benefits of exercise for Mental Health

Mental health is a significant public health issue in the UK, with approximately one in four of us experiencing a mental health problem each year.

Conditions such as anxiety, depression, and stress are prevalent, impacting our ability to lead fulfilling lives. According to the Mental Health Foundation, nearly 70 million workdays are lost each year in the UK due to mental health issues, costing employers approximately £2.4 billion annually.

However, regular exercise has been shown to have numerous benefits for mental health, including reducing symptoms of depression, anxiety, and stress, as well as improving self-esteem and cognitive function.

Physical activity releases endorphins, neurotransmitters that promote feelings of happiness and well-being, while also providing a distraction from negative thoughts and rumination.

Despite these benefits, individuals with mental health conditions often face significant barriers to engaging in exercise. These barriers can be both internal and external, ranging from psychological factors to environmental and societal challenges.

Internal barriers to exercise

1. Lack of motivation

Depression and other mood disorders can sap your motivation, making it difficult to find the energy or desire to exercise.

2. Low self-esteem

Negative self-perceptions may lead you to believe that you’re simply not capable of participating in physical activities, or that you do not deserve to prioritise your own well-being.

3. Fear of being judged

Anxiety and social phobias can create a fear of exercising in public spaces, which could lead you to avoiding gyms, parks, or other communal areas where physical activity occurs.

External factors

1. Financial issues

Gym memberships, exercise classes, and sports equipment can be costly, which can make it difficult if you have limited financial resources to access exercise opportunities.

2. Time constraints

Balancing work, family responsibilities, and other commitments can leave little time for exercise, especially if you’re managing mental health symptoms that may impair your ability to maintain a consistent routine.

3. Lack of accessible facilities

Inadequate infrastructure, such as a lack of wheelchair-accessible gyms or outdoor spaces, can hinder you if you have any physical disabilities or mobility issues that limit you from participating in exercise.

Overcoming barriers to exercise

There can be numerous barriers to being physically active such as low energy, lack of confidence, or financial constraints as we’ve identified. It’s likely all of us will face one or more of these barriers at some point – but rather than be hard on ourselves, it’s important to recognise them and what will work best for us.

Mental Health UK has provided a breakdown of ways in which you can tackle these barriers and overcome them.

Emotional barriers

Set realistic expectations and goals for yourself.
Praise and reward yourself for your achievements.
Focus on what makes you comfortable – whether that’s exercising alone or with others, prioritise an activity that works for you.

Your physical health

Seek professional advice – it’s a good idea to get advice from your GP or physiotherapist about the types of exercise they’d recommend if you have an injury or medical condition.
Prevent injuries – warm up and cool down after exercise to prevent any future injuries from occurring.
Pace yourself – doing too much too soon can lead to injuries. Don’t be hard on yourself if you need to take a step back, after all… doing something is better than doing nothing.

Financial issues

Look for free activities – going for a walk, run or jog doesn’t cost anything, and can also be enjoyed with a friend if you’d rather not exercise alone.
Community activities – your local church, school or community centre may have group exercise classes available that are typically lower than the cost of going to a gym.
YouTube and other apps – you’ll find plenty of free exercise content available to watch and move to on YouTube, which is great if you’d rather exercise at home. There’s also lots of free apps available on the Apple or Google Play store that you can download.

Finding time

Modify your routine – you could cycle instead of driving to work, or how about walking the kids to school instead of driving? If you travel by bus, you could try getting off a stop earlier and walk the rest of the way.
Identify your spare time – pick out a point in your day when you’ll have 10 minutes spare and dedicate it to movement! Planning on watching TV tonight? You could try exercising during the ad breaks…

Why movement matters

The theme for this year’s Mental Health Awareness Week is “movement”, as being physically active is great for our bodies and our minds.

Exercise has been proven to reduce anxiety and depression, and it can help us to prevent physical illnesses.

We hope that these tips to overcoming the more common barriers we face to exercise helps you get more active and give your overall well-being a boost.

If you’re struggling with any mental health issues or worries, we’d encourage you to reach out to organisations such as Mental Health UK, Samaritans and Mind for advice on where to get help and listen without judgement.

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