As the days are getting lighter and brighter and we look forward to the summer months ahead, it’s time to check in on our exercise routine and make plans for the summer.  As well as the physical benefits that exercise brings, there is also a positive effect on mental health.

May is Mental Health Awareness Month and we asked our friends at the English Institute of Sport (EIS) to get involved. They know just how important regular exercise (as well as good food) is to our mental health. 

As the days are getting lighter and brighter and we look forward to the summer months ahead, it’s time to check in on our exercise routine and make plans. As well as the physical benefits that exercise brings, there is also a positive effect on mental health.

Here are our tips on easy ways to up your exercise game. From dipping a toe into a sport you used to love, or trying something completely new, it doesn’t have to cost the earth in gym memberships!

Lucy Wainwright MSc, Senior Performance Nutritionist at The EIS and Mike Naylor, MSc, SENR, Head of Performance Nutrition at The EIS

How to be more active with the EIS

• Open the front door, and get walking! 
• Head to the local park for 5-a-side, rounders, cricket, or just plain catch! 
• Join an exercise class 
•  Brace brace! Try open water swimming
• Volunteer outdoors – community gardens, clean-ups, the works
• Joining a gardening group

Benefits of exercise for mental health

Here’s how to focus your mind through exercise.

Focusing the mind through exercise, or immersion in the beauty of the great outdoors can both be very positive strategies to support mental health.

Lucy Wainwright MSc, Senior Performance Nutritionist at The EIS and Mike Naylor, MSc, SENR, Head of Performance Nutrition at The EIS

Exercise can help our mental health by:

1. Improving sleep 
2. Enhancing mood through the release of hormones called endorphins
3. Supporting the management of stress and anxiety.   

It doesn’t have to be running for hours and hours; getting out for a daily walk or cycle and embracing the environment can provide great benefits. Finding ways to get some mental rest and mental recovery from our busy lives and identifying activities that allow you to switch off and recharge.

Lucy Wainwright MSc, Senior Performance Nutritionist at The EIS and Mike Naylor, MSc, SENR, Head of Performance Nutrition at The EIS

5 tips to get moving

• Start off slowly. It will take time to build up fitness and taking things gradually will help to establish a new routine.
• Plan realistic and achievable goals that are feasible and fit into your day-to-day life.  If it is too ambitious, it can be demotivating and is unlikely to motivate you to continue.  
• It is important to be kind to yourself and listen to your body. Don’t just think you have to be tough and crack on regardless of how you feel to achieve your goal. 
• If the first activity you try doesn’t work out or you become bored of your routine, then change it up. 
• Find a friend or a group to exercise with, or sign up to a park run or an event – these can be a great motivation. 
• Consistency is fundamental to the long-term benefits of exercise as part of your mental health wellbeing. 

Make achievable changes, be consistent and enjoy exercise as part of your everyday life. You deserve it!

Lucy Wainwright MSc, Senior Performance Nutritionist at The English Institute of Sport

Food and mood

Here’s how paying attention to what you eat can affect your mood.

Good food mood tips

Tip 1 – Eat regularly

Having a regular eating pattern throughout the day can support the maintenance of blood sugar levels, as dips can cause tiredness and irritability.  

Tip 2 – Slow-release carbs

Consuming slow-release carbohydrates can help stabilise blood sugars to avoid some of the changes in mood that can occur with low blood sugar.  

Tip 3 – Plan meals in advance

Planning meals in advance can help keep you on track when you’re under time pressure or lacking motivation.  

[Try a Ready to Go meal in design]

Tip 4 – Stay hydrated (mind the sugary drinks and caffeine!)

Hydration is important to maintain good concentration and supports many systems in your body. 

Tip 5 – Look after your gut

Looking after your gut is important as we know there’s a connection between the brain and the gut. 

Maintaining a healthy balanced diet which includes sufficient fibre (from wholegrains, fruits and vegetables), fluids, and probiotic yoghurt will all support healthy functioning of the gut, which may help your mood state.

Lucy Wainwright MSc, Senior Performance Nutritionist at The EIS and Mike Naylor, MSc, SENR, Head of Performance Nutrition at The EIS

Building balance

Here are some strategies for not just surviving, but thriving. 

At the English Institute of Sport, we’ve done a lot of work on developing strategies that help support our athletes’ and teams’ mental health. Our people work – and perform – in high-pressure environments where you need consistent performance. But taking care of mental health is critical on and off the field.

Mental health challenges in sport are not new, but what is new and positive are the conversations we’re having now. There is still a long way to go, but we are increasing awareness and are proud to have started the conversation.

By working through your own challenges and pressures, you can start to create mental health strategies that are specific to you, which is so important to maintain balance and progress with a renewed purpose.

Lucy Wainwright MSc, Senior Performance Nutritionist at The EIS and Mike Naylor, MSc, SENR, Head of Performance Nutrition at The EIS

How to build balance

One of the key areas we identified was finding ways of building balance into your life.  This can be a challenge, but you can really benefit from switching off and having moments of you-time and positive self-reflection.

Lucy Wainwright MSc, Senior Performance Nutritionist at The EIS and Mike Naylor, MSc, SENR, Head of Performance Nutrition at The EIS

Find time to…

1. Reconnect with people
2. Mentally rest and recover 
3. Reflect – without ever being hard on yourself

Enjoyed our nutrition tips? Read more from the English Institute of Sport here.

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