Why are Exercise and Nutrition important for Mental Health?

At Well Minds PTS, our mission is to promote a holistic approach to achieving and maintaining wellbeing by collaborating with other health professionals. We recognise that engaging in complementary wellness activities can significantly enhance the progress made through CBT and EMDR.

To explore this connection further, we spoke with Abdulla Mansoor, a Personal Trainer based in Sheffield, who shared his insights on the vital role of physical exercise and nutrition in supporting mental health.

Over the past decade, I have had the privilege of helping many people achieve their fitness goals. As my career evolved, I realised that true transformation is not only physical but deeply mental. Exercise and nutrition shape how we look, how we feel, and how we handle life’s challenges. I have seen how movement and mindful eating can rebuild confidence, lift mood, and restore balance.

The Mind Body Connection

Exercise is often prescribed for physical health, but its psychological benefits are equally powerful:

• Reduces stress

Physical activity lowers cortisol, the body’s primary stress hormone, and stimulates the release of endorphins, the natural chemicals that improve mood and reduce pain. Many of my clients describe feeling mentally lighter after a session, even when they began the day feeling under pressure.

• Improves sleep

Regular movement helps regulate sleep patterns, leading to deeper rest and greater emotional resilience. Quality sleep enhances focus, mood, and overall wellbeing.

• Builds self esteem

Progress builds confidence. Whether it is lifting heavier weights, running further, or simply feeling stronger, every milestone contributes to a growing sense of achievement.

• Supports mental health

Research shows that exercise can be as effective as medication in managing mild to moderate depression. It is not a replacement for professional care, but it is a powerful companion to it.

Nutrition and the Mind

Nutrition also has a huge influence on shaping our mood, cognition and overall mental wellbeing:

• Stabilises mood

Whole, nutrient-dense foods help regulate blood sugar levels, preventing mood swings and fatigue. Include omega 3 fats found in fish and walnuts, whole grains, and colourful fruits and vegetables to support mental clarity and focus.

• Strengthens the gut-brain connection

Gut health directly influences mood. Probiotic foods such as yogurt, kimchi, and kefir, together with fibre-rich foods, support a healthy gut microbiome, which in turn supports emotional balance and cognitive performance.

• Hydration and focus

Even slight dehydration can affect concentration and mood. Staying hydrated is one of the simplest and most effective ways to support mental health.

A Structured Approach to Wellbeing

If you are considering personal training and nutrition support alongside psychological therapy, here are some of things that you can expect:

• Assessment and goal setting

The first step is understanding an individual’s challenges, needs, and motivations. Someone experiencing anxiety might benefit from steady, rhythmic activities such as walking or yoga, while those struggling with low mood often respond well to strength training that builds self-belief.

• Building consistency

Lasting success comes from sustainability rather than intensity. I design programs that fit naturally into a person’s lifestyle, allowing consistency to take root before increasing difficulty.

• Progressive training

Once consistency is established, I introduce variety and new challenges. This keeps the body adapting and the mind engaged. Progress becomes visible and motivation strengthens naturally.

• Recovery and reflection

Recovery is where growth happens. Reflecting on physical, mental, and emotional progress reinforces positive habits and reveals how far a person has come.

Practical Steps to Try at Home:

Exercises for mental wellbeing

1. Walking for 20 to 30 minutes a day at a comfortable pace.

2. Yoga with gentle flows and breathing exercises to calm the nervous system.

3. Strength training using bodyweight movements such as squats, push-ups, and planks.

4. Stretching for 10 minutes to relieve tension and improve flexibility.

Nutrition habits for mental wellbeing:

1. Plan balanced meals that combine lean protein, healthy fats, and complex carbohydrates.

2. Choose smart snacks such as nuts, seeds, or fruit instead of processed foods.

3. Keep hydrated throughout the day.

4. Prepare meals in advance to avoid impulsive or unhealthy choices.

A Journey Worth Taking

Helping people through structured exercise and mindful nutrition has shown me how resilient the human spirit can be. When you move your body and nourish it with purpose, you are not only improving your health but also reclaiming control of your life.

Personal training and nutrition can both play a powerful role in complimenting CBT and EMDR, helping clients work towards a more balanced and sustainable sense of wellbeing. Incorporating structured physical activity and healthy eating habits alongside therapy supports motivation, energy, and mood regulation, which are core components of the behavioural activation approach used in CBT. At Well Minds PTS, we recognise that beginning with a personal trainer or making changes to diet and exercise can feel overwhelming, particularly for those experiencing anxiety around physical activity or lifestyle adjustments. Our team can provide guidance and sports psychology support to help clients feel confident and supported as they take these steps.

If you would like to find out more about personal training and nutrition support, please visit our ‘Friends of Well Minds’ page.

If you would like to book an initial consultation call to find out more about how we can support you here at Well Minds PTS, click the button below:

Fresh Air. Strong Steps. Well Minds.