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Exercise not only provides some amazing benefits for your physical health, it can also give a big boost to your mental health. Physical activity produces feel-good chemicals like endorphins and serotonin and can have a positive impact on your mood, your relationships with friends and family, your sleep, and even your studies!

If you want to find out more about how exercise can help improve your mental health, watch this video with Khadijah Mellah, the first female British Muslim jockey to compete and win in the UK.

Exercise can help your mental health by increasing your levels of motivation, distracting you from worrying thoughts, and improving self-confidence. It can even help you sleep better. Check out our tips below to learn how you can increase the positive benefits of exercise.

Tip 1

Enjoy what you do. Making exercise a part of your life doesn’t mean you have to be the best – it’s more about doing what feels comfortable. Remember, it’s about having fun and being active – some fun activities to try include riding a bike, dancing, gardening, jumping on a trampoline, hula hooping, climbing, skateboarding and roller sports, swimming or going for a brisk walk. For more inspiration, watch this video from Khadijah along with Paralympian sprinter Thomas Young.

Tip 2

Notice your feelings. When you've completed an activity, pay attention to how you feel in your body and mind. What do you notice? Think about the benefits – this can motivate you to keep going.

Tip 3

Exercise outside. Exercising outside in green space has been associated with reducing stress levels, and best of all: it's free!

Tip 4

Exercise with a friend. You can increase the positive benefits of exercise by working out with a friend or in a group. By making connections with people who share the same interests as you, you can develop a sense of belonging which helps improve mental health.

Tip 5

Set goals. Setting goals will help you stay motivated whilst exercising, which can help you keep going. Think about keeping a record of your activity – this will allow you to track your progress and see how far you've come. Share your achievements with others for that added confidence boost!

Things to remember when exercising

• If you're new to exercise, start gently and don’t overdo it. Make sure you warm up before you exercise, whether you’re new to exercise or not – this can help prevent injury

• Exercising too late in the day can make it hard to switch off and go to sleep, so exercise earlier in the day. For some tips on creating a good bedtime routine, take a look at this article by YouTuber Nayna Patel

• Don’t worry about hitting the recommended targets straight away. Every little helps and it’s more important to find an activity that you enjoy

• If you ever have health concerns in relation to exercise, you should speak to a healthcare professional

• If you find that exercise is making you feel worried or unhappy, then talk to a trusted adult and seek support

The NHS has guidelines on the type and amount of daily physical activity recommended for children and young people. You can read them

If you need support

You should always tell someone about the things you’re worried about. You can tell a friend, parent, guardian, teacher, or another trusted adult. If you're struggling with your mental health, going to your GP can be a good place to start to find help. Your GP can let you know what support is available to you, suggest different types of treatment and offer regular check-ups to see how you’re doing.

If you’re in need of in-the-moment support you can contact , where you can speak to a counsellor. Their lines are open 24 hours a day, 7 days a week.

There are more links to helpful organisations on ����ý Action Line.