Cycle to Work Day: Exercise and positive mental health

The advantages of exercise on our physical health are widely recognised and understood. Regular physical activity is known to reduce the risk of certain types of cancers, supports staying at a healthy weight, lowers the risk of heart disease, and improves bone health. But what about mental health?

Research has shown that regular exercise is fantastic for mental wellbeing, easing symptoms of some mental health conditions and strengthening the mind to be able to deal with stressful situations.

What is Cycle to Work Day?

On Thursday 1^st August 2024, workers across the UK will swap cars and public transport out for bikes on their commute. Cycle to Work Day is the biggest cycle community event in UK and encourages employees to cycle to work as a reminder of the importance of regular exercise for a healthier and happier lifestyle.

The day aims to raise awareness around the benefits of starting the day with exercise and the positive link between exercise and healthier physical and mental wellbeing.

Link between exercise and mental health

In a study, it was found that people have around 3.4 poor mental health days a month but this figure drops by 40% for those who exercise regularly.

Researchers and healthcare experts have long promoted the positive effects exercise has on mental health. Exercising regularly influences the mind by easing stress, improving sleep quality, enhancing relaxation, and improving mood.

Why is exercise good for mental health?

Physical activity alters the brain functions by releasing ‘feel good’ hormones called endorphins. Endorphins support mood regulation, ease pain, and boosts positive feelings and emotions, like excitement, relaxation, and happiness.

Exercise increases the amount of dopamine and serotonin levels in the brain, sending signals to different parts of the body that affects feelings and emotional regulation. These chemicals can support bodily function, like immunity, emotional regularity, and sleep quality- all supporting better mental wellbeing.

Sleep is extremely beneficial for mental health. It allows the body to rest and process important memories from the day, boosts emotional processing, and supports cognitive function. Exercise can be extremely beneficial for better quality sleep by alleviating sleep-related problems, such as insomnia and sleep apnea, and improving mental health resilience.

Exercise and mental health conditions

Depression

Depression is a low mood condition and exercise might feel like the last thing you want to do if you have depression. However, exercise can ease symptoms of mild to moderate depression because it’s mood boosting qualities. The key is to find physical activity that you enjoy and can fit into your lifestyle, such as going to the gym, taking your dog for a walk, or dancing to your favourite tunes.

Anxiety

Exercise can also ease anxiety symptoms by:

• Diverting your attention away from whatever you are anxious about
• Decreasing muscle tension so you are better able to relax
• A good way to raise emotional resilience
• Increase heart rate, boosting the production of ‘happy’ hormones, such as serotonin.

Stress

Exercise is extremely beneficial for stress relief, relaxation, and lifting mood, regardless of how vigorous the exercise is. When we exercise our heart rate increases, similar to the feelings of stress. This allows the body to learn and understand how to better cope when experiencing stress in our daily lives.

ADHD

With exercise improving mood, people with ADHD will find that their emotional state is lifted after physical exercise.  This mental motivation can drive the ability to better control symptoms of ADHD, such as increased brainpower, enhanced executive function, and improved impulse control.

How can your organisation get involved in Cycle to Work Day?

Whether you’re an expert cyclist or haven’t ridden a bike since childhood, it doesn’t matter. If you would like your people to join in on Cycle to Work Day you may be able to get a cycle to work scheme.

Cycle to work scheme is a government-backed initiative that provides employees with new bikes from their employer without having to front the cost. It works by employees splitting the cost across a certain amount of time from their gross salary, which is usually 12 months. Employees can benefit from paying less tax, having a brand-new bike, and other bike necessities that can become expensive if paid all at once.

How can leaders encourage better mental health through exercise?

1. Charity events that include fitness

Set up a charity walk for your people dedicated to a charity. This could be a sponsored walk or a day of taking the office stairs for charity. Anything that gets your people moving and raising money for a good cause!

2. Team building activities

Not only does team building activities create a better bond between your team, but it also encourages physical movement and exercise. Organise activities that mean you must move, such as an escape room or bowling. Most importantly, choose something that you will all enjoy as a team, this way it doesn’t even feel like exercise!

3. Offer discounted gym memberships

Gyms can be expensive and offering discounted gym memberships can be a great incentive to get your people to the gym and boosting their exercise.