Please DO NOT DELETE this page.

Blog //
  • Fitness

Seven moves to boost your mood

02 December, 2019
Happy elderly people

We know that exercise can have amazing effects on mood, for a number of possible reasons. It’s a great way to get a mental boost for free, while improving your physical health and wellbeing too. Sometimes the hardest part is putting on your shoes and gear and getting out the door. But put it this way, when have you ever said, “I wish I never went for that walk!” afterwards.

Some studies have actually found that exercise can be as effective as medication for depression and anxiety… and without the negative side effects of the meds!

If you’re still not convinced, here are seven ways to try help shift a negative headspace.

7 steps to boost your mood

Exercise in nature

Want even more happy hormones? Head outdoors. Research has shown that exercising in nature has greater benefits than exercising in a gym. Even walking outdoors surrounded by greenery, for as little as 5 minutes, can improve your mood. It’s called ‘green exercise’. Many people love to exercise with a view of the water, for extra calm and clarity.

Try leaving your desk at lunchtime and walking to the nearest park. You’ll boost your mood as you tuck into your sandwich. And guess what? It works virtually too. So, if you prefer to exercise in the gym, add sounds or images from nature and you’re more likely to reduce your stress levels.

Build up slowly – set and review goals

Start low and go slow. You’re more likely to succeed that way, and success makes you feel good. Check your fitness when you start. One simple method would be to time how long it takes to walk a kilometre.

Write down your goals. Training for a marathon? Losing weight? Trying to get fitter? Once you know your long-term goal, you can plan shorter-term goals to achieve it. Pin your goals to the fridge and tick them off as you go.

And don’t forget to monitor your progress. Seeing improvements will help keep you motivated.

Find something you enjoy

If gym’s not your thing, there are heaps of alternatives, from joining a community garden to learning a musical instrument. Yes, that’s right. Playing a guitar burns calories. Playing the drums consumes even more and skydiving burns the same number of calories as vacuuming the floor. Fishing burns as many calories as weightlifting! Check out more fun caloric comparisons.

The more you like doing something, the more you’ll do it and the better you’ll feel. Supercharge the benefits by finding an activity you can enjoy outdoors.

Exercise with friends

Buddy up you might get even more benefits. There are plenty of good reasons to exercise with a friend. You’re more likely to stay motivated, less likely to get bored and you might even work harder too. There’s nothing like a spot of friendly competition to keep you on your toes.

Even better, you can have a laugh while you’re exercising. Laughter can boost your immune system, lower your anxiety and release tension. And when you support each other, it makes reaching your goal that much easier.

Variety is the spice of life

Studies have shown that if you want to boost your mood, it really doesn’t matter which exercise routine you choose. Walk, swim, cycle, lift weights or throw yourself into any physical activity you love – all of them can give you a lift and reduce symptoms of depression.

But if you want to avoid getting bored it makes sense to mix it up. Adding variety to your routine will increase your enjoyment and help you stay motivated. And don’t overlook activities like yoga. Yin yoga combines the mental health benefits of meditation with the physical benefits of yoga.

Weekend boogie!

If you hit the dancefloor at least once a week you’ll improve your mental health, and it doesn’t matter how old you are. Similar results were found for teenagers and seniors, and in one study the benefits lasted up to eight months after classes finished. Not quite ready to strut your stuff in public? No problem. Select your favourite dance music at home and let it rip. Eight tracks should give you around 30 minutes of vigorous exercise.

Strength training for mindfulness

Weights could be the way to go if you want to lift your mood. Strength training can significantly reduce symptoms of anxiety and depression. Even if you don’t build muscle, resistance training can still boost your mental health. And you don’t need to own a set of barbells or take out a gym membership − work with what you’ve been given naturally, with these bodyweight exercises.



All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified Health Care Professional.


Suggested Articles

  • An image of nutrient-rich vegetarian Mexican bow

    Mexican in a bowl

    If you can’t go out for Mexican, make it at home! This nutrient-rich vegetarian Mexican bowl is a quick and easy dinner.
    • Nutrition
    19 May 2020
  • Private Hospital Benefits at Healthscope Group Hospitals

    Private Hospital Benefits at Healthscope Group Hospitals

    CBHS has agreements with over 500 private hospitals across Australia including the Healthscope Group of Hospitals (Healthscope).
    • Membership
    18 May 2020
  • 2003_COVID19_Blog-08

    Financial assistance to members who hold Extras cover

    Here is what we are doing to support our members from both a health and financial perspective through the COVID-19 pandemic.
    • News
    • Membership
    6 May 2020
  • 2003_COVID19_Blog-08

    CBHS COVID-19 Health and Financial Assistance Program

    Here is what we are doing to support our members from both a health and financial perspective through the COVID-19 pandemic.
    • News
    • Membership
    27 April 2020

What Our Members Think

I joined as a CBHS member in 1978. Through many health events and challenges CBHS has always been there for me and my family. Their exceptional service over this time has always been appreciated.

- Jenny J

What Our Members Think

I've not long joined CBHS from another fund, but so far I've been impressed by the super helpful and friendly staff, the higher claim limits and rebates at a very competitive premium, and how easy it is to lodge manual claims through the app. Thanks CBHS - you've won me over! 😃

- Jessica B

What Our Members Think

What I love about CBHS is their customer service - friendly staff and always ready to help and email you the information you ask about. Keep up the great work!!!

- Linda S

What Our Members Think

I love CBHS as its so so easy to lodge a claim and whenever i need a question answered friendly consultant is one phone call away. The phone back option instead of waiting is brilliant!

- Rachel N

What Our Members Think

I have been with CBHS since I began at CBA 15 years ago...Now I have three beautiful children, one who has a disability. Our top extras cover has been really essential for his early intervention. I do love the ease of claiming online.

- Annette E

What Our Members Think

I am relatively new to CBHS and am loving it already. I worked for a CBA subsidiary a long time ago but was still eligible to join. So much better that the for-profit funds - our premium is only a little more and we pay a lower co-contribution and get great benefits. I am loving the massage rebate for my partner and gym rebate for me!

- David G

What Our Members Think

I'm extremely happy with CBHS! I have been a customer for about six years. I think the price is reasonable. And i would refer you to my family and friends any day. Thank you CBHS!!!

- Karen W

What Our Members Think

Love CBHS as I never have to doubt that they've got my back when I need it. Been through other insurers who have limited options or limits, yet cost the same or more.

- Mark F