UK National Fitness Day 24 September 2025 – Every year, UK National Fitness Day encourages people of all ages and backgrounds to get moving and celebrate the benefits of physical activity. Held this year on 24 September it’s a nationwide reminder that fitness isn’t just about physical strength—it’s a powerful tool for supporting mental well-being too.
The Link Between Exercise and Mental Health
We are often told that exercising regularly will help us to feel better mentally as well as physically and there is indeed scientific evidence to show that exercise can do the following:
- Make us more resilient – when we exercise our bodies are stressed and produce the hormones cortisol and adrenaline to help us. In a similar way our brains go through this stress too. When we stop exercising our heart slows down and our bodies recover. Our brains too recover and this repetition of stress and recovery helps are brains be more resilient and able to cope with future stress.
- Lift our mood – You may have heard of a “runners high” a feeling of euphoria. This is to do with the hormone endorphins. When you exercise intensely your body releases endorphins giving you a feeling of wellbeing.
- Reduce Stress levels – according to studies exercise greatly impacts on stress levels. Exercising as little as twice a week can help.
- Help with depression – Because exercise is linked to reduced stress, better self esteem and better sleep. It has been found that it can also protect against depression.
- Give us a Confidence Boost – Often when you have completed your exercise or finished your class or improved your fitness you get a sense of achievement which boosts your confidence. Also, if you are exercising with others, the natural interaction and connection with other people will impact on how you feel about yourself.
- Help us sleep better – exercise can help us regulate our sleep. We all know that if we have had a bad nights sleep our sense of wellbeing declines. Getting a good nights sleep is imperative to better mental health.
Becoming more active could be a daunting thought, you may be worrying about the cost of joining a gym or buying equipment. Below are some budget friendly ideas on how you can be more active.
1. Use Free Online Workouts
There’s a wealth of free fitness content on YouTube and fitness apps. From 10-minute yoga flows to full-body strength sessions, you’ll find something for every fitness level.
2. Walk (or Cycle) More Often
Walking is one of the most accessible and underrated forms of exercise. Try walking to the shops instead of driving, or take a 20-minute stroll during your lunch break.
If you own a bike, consider cycling short distances instead of using public transport—it’s good for your wallet and your wellbeing.
3. Take Advantage of Free Community Activities
Keep an eye out for local councils or community centres offering free fitness sessions—like park runs, walking groups, or beginner classes.
Many areas host free weekly 5K Parkruns on Saturday mornings—perfect for all abilities!
4. Make Movement Part of Your Daily Routine
You don’t need a dedicated “workout time” to stay active. Build movement into your day by:
- Taking the stairs instead of the lift
- Doing squats while brushing your teeth
- Dancing while cleaning
- Stretching during TV ad breaks
5. Use Everyday Items as Workout Equipment
No gym gear? No problem. Use water bottles as weights, a chair for step-ups or tricep dips, or a backpack filled with books for added resistance.
Other Online Resources:
The NHS has a really useful section on Exercise It has some tips and Ideas, some fitness guides and the couch to 5K app
Please look here fore more information.
Exercise & Mental Health – Developing a Practice
Movement and exercise for better mental health – Quick Tips
More About Paul Carter
If you feel like therapy could help you navigate difficult emotions or experiences, Paul offers:
- Psychotherapy and Counselling
- EMDR (Eye Movement Desensitization and Reprocessing)
- Clinical Supervision for Therapists
For more information about Paul’s background, therapeutic approach, and services, visit the:
If you feel that you would like to speak to someone about difficulties you are having, you might find speaking to a therapist helpful. Paul offers Psychotherapy and counselling, EMDR and Clinical Supervision. If you are struggling with any issue and would like to make an appointment with Paul please call Paul on 07843 813 537 or fill in the form on the Contact Page, if he doesn’t answer he is probably in a session, please leave him a message and he will call you back as soon as he can. For more information about Paul please take a look at the About Paul Page, Frequently Asked Questions Page and The Counselling Services Page.
