The connection between physical and mental health
Physical and mental health are closely linked. When we look after our bodies, we often support our mental wellbeing at the same time, because movement, rest, and routine all influence how we feel, think, and cope with everyday stress.
A growing body of research shows that regular physical activity is associated with improved mood, reduced anxiety, and better emotional regulation. Exercise isn’t a replacement for professional mental health care, but it can play a valuable supporting role as part of a broader approach to wellbeing.
How physical activity can support mental wellbeing
Physical activity influences mental health in several ways. Movement can trigger the release of neurotransmitters linked to improved mood and reduced stress, and it can also help regulate stress hormones such as cortisol, which are often elevated during prolonged periods of pressure or anxiety.
Beyond these physiological effects, being physically active can support mental wellbeing by improving sleep quality, increasing energy levels, and providing a sense of routine and purpose, and achievable movement goals can also help build confidence and self-trust over time.
Exercise, self-esteem, and connection
Regular physical activity can contribute to improved self-esteem by reinforcing a sense of capability and progress. For some people, exercise also provides opportunities for social connection, whether that’s walking with a friend, joining a group, or spending time in shared outdoor spaces, and social connection plays an important role in mental health in its own right. Even low-key, informal interactions can help reduce feelings of isolation and support emotional resilience.
What type of activity is most helpful?
There is no single “best” type of exercise for mental wellbeing. The most helpful activity is one that feels manageable, enjoyable, and sustainable, because different forms of movement offer different benefits: aerobic activities support cardiovascular health and energy levels, strength based activities support mobility and physical confidence, and gentle practices that combine movement and attention can support stress regulation.
How much activity is needed?
Australian physical activity guidelines recommend regular movement across the week, but it’s important to recognise that even small amounts of activity can be beneficial, because short, regular periods of movement are often more sustainable than infrequent, intense sessions. Consistency matters more than intensity: building activity into daily life in ways that feel realistic and achievable supports both physical and mental health over time.
Getting started safely
If you are new to physical activity, starting gradually is important. Choose activities that match your current fitness level, increase duration slowly, and listen to your body. If you have health concerns or are unsure where to begin, speaking with your GP is a sensible first step.
How hiking supports both body and mind
Hiking combines physical activity with time spent in natural environments, and that combination supports mental wellbeing in ways that extend beyond exercise alone. Walking in nature can help reduce stress, improve mood, and support mental clarity, because the steady pace of hiking encourages gentle movement, while natural surroundings reduce sensory overload and promote attention restoration.
Hiking also offers flexibility. It can be adapted to different fitness levels, done alone or with others, and scaled from short local walks to longer trail experiences. For many people, hiking becomes a sustainable way to support both physical health and mental wellbeing over the long term.
Explore related guides
- Why hiking feels good: Mood, energy, and mental clarity explained
- Walk your way to wellbeing: Building a simple outdoor habit that supports body and mind
- How hiking supports brain health, mood, and mental clarity
- Exploring nature together: Why hiking is great for families
- The benefits of hiking for physical health, mental wellbeing, and connection
