Physical health for improved mood – how one can help the other! 21



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Most of us will experience mild stress in our lives, but did you know that regular exercise can help reduce the impact of stress and increase your life expectancy according to some studies?

While we’re aware that stress can negatively impact energy levels, concentration and motivation – it’s easy to boost your mood by releasing endorphins in one of many ways that suits your lifestyle.

A simple 30 minute work-out can have an immediate and positive effect on your mindset, as stress management strategies are so important at all ages and stages of life.

Recent Nature’s Own research has found that 41 per cent of those over 50 feel much less stressed now, than they were 20 years ago – which says a lot about the benefits of making the time to exercise.

Try these tips next time you feel stressed, or to manage stress on a daily basis:

  1. Going for a brisk walk or bike ride can be an effective way to improve your mood. This small activity stimulates the production of endorphins which in turn make us feel good! Try regular activity daily for at least 30 minutes a day.
  2. Take up yoga, pilates or attend a stretching class. These fitness regimes can be effective for improving mood given that they focus on reducing muscular tension, and increasing the metabolism of excess adrenaline in the blood stream typically produced by stress.
  3. Practicing mindfulness is an excellent way to reduce stress and anxiety by increasing concentration and alertness. Try a simple meditation that requires you to focus solely on your breathing in order to take your mind off external stresses.
  4. Ensure healthy sleep practices such as regular bedtimes and avoiding caffeine late in the day, trading a coffee for a relaxing chamomile tea. You may consider a bath and listening to relaxing music before bed.
  5. As well as incorporating regular exercise into your lifestyle, try eating potassium-rich foods such as avocados and bananas, which both help to maintain healthy blood pressure levels. Bananas, along with cheese are also rich in tryptophan, an amino acid converted by the body into serotonin – a feel-good brain chemical which can help to relieve stress.


Authored by Nature’s Own Exercise Physiologist and Dietitian, Kate Save

Kate Save

Kate Save is an Accredited Practicing Dietitian, Accredited Exercise Physiologist, has completed a double degree in Nutrition/Dietetics and Exercise Science, and completed an Advanced Diploma in Diabetes Education. Kate has over 10 years of experience in the Health and Fitness industry. Kate is the Director of Peninsula Physical Health and Nutrition which has 7 locations across the Mornington Peninsula as well as managing Dietitian and Exercise Physiology services for 2 Private hospitals. Kate also lectures in the fields of Nutrition and Exercise Science for various educational institutions - her key areas of focus are Weight loss, Diabetes, Heart Disease, Bariatric Surgery Nutrition, Coeliac Disease, Eating Disorders, food intolerances and irritable bowel conditions. Her main objective is to assist individuals achieve optimal health and well-being through balanced nutrition and appropriate exercise prescription.

  1. I am a fan of exercise. It certainly helps me with my anxiety.

    5 REPLY
    • I have a 6 week challenge coming up. I have to pick how many kilometres I’ll walk per week, and do it for 6 weeks. I’m thinking of 12. Two K a day and allows for 1 day off. At the end of the time that would be 72k I wouldn’t have walked otherwise.

    • Leone O’Sullivan Sounds good. I try and walk 4k in an hour with 10 kilo pack. Try and do this 3-4 times a week. Went out with my husband yesterday afternoon about 5.30 pm and in an hour we walked 4.5k around the hills in Wandal. Any movement is beneficial.

    • I’d have to build up to that rate. There’s no way I could walk that far carrying just my in skin- weight let alone adding to it.

    • Leone O’Sullivan It has taken me 8 years to get to where I am. I found that just walking was no longer a work out and I am not a runner. My son was in the army at the time and he suggested rucking (yes it actually has a name). I started with a 3 kilo pack and went from there. I will never carry more than 10 kilos. My frame is too small. It means I walk slow and still get my heart rate up. Also good for core strength and bone density and of course cardio.

  2. Trying very hard at the moment to gain control of my health and wellbeing. Eating smarter, using excercise bike and at same time doing arm excercises and only small walks as have problem with foot swelling but better than none, feeling happier knowing l am trying.

    1 REPLY
    • Try Aqua aerobics or swim this totally got rid of my swelling ankle problem , it swelled up every night , had to put it up on a stool and it hurt , also massage it nightly after sooking in Epsom salts , hope this helps , keep going and be positive , your on the right track Glenda xxxx

  3. Less than 8 weeks to Christmas. Surely I could stick to exercise and WW diet for less than 8 weeks and reap the benefits.

  4. I have high Potassium so can’t eat bananas OR avocados at the moment. My stress relief is walking my dog Bella every afternoon, as long as we don’t get attacked by another dog again. Now that was STRESS!! That was 4 weeks ago.

    1 REPLY
    • I know. I would do a lot more walking around my neighbourhood except I am afraid of the dogs. I mostly use my treadmill. Went out with my husband yesterday. He is not scared of dogs.

  5. I feel far less stressed and way more relaxed since giving up work. I do try to walk 30 minutes a day; sometimes longer, sometimes less, but at least it is activity.

  6. Joined a gym about five weeks ago, Fosfit. Surprisingly am really enjoying it. My energy level has definitely improved, still working on the weight bit. But I am happier, so it’s a win win.

  7. When you get moving , and get to that happy place , it’s addictive , health follows , your then on track to be eat well and be the best you can be. People who move are more positive and totally enjoy life , smile , laugh and be happy, just move , it’s never to late .

  8. I suffer from copd and get stressed easily, I try to walk my little dog twice a day, just short walks.but I feel less stressed after

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