Understanding the Benefits of Exercise for Depression and Anxiety is a clear, supportive printable worksheet designed to help adults and young people explore how physical activity can support their mental health. Backed by research, this worksheet explains the link between exercise and mood, and offers practical tools to help individuals begin or build a regular exercise routine.
This resource is especially useful for those experiencing low mood, anxiety, or depression, and can be used independently or alongside therapy, coaching, or wellbeing programmes.
What’s Inside This Exercise and Mental Health Worksheet?
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Easy-to-understand overview of how exercise supports mental health – Includes how physical activity affects brain chemicals like serotonin and dopamine, and how it improves sleep, energy, and confidence.
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Benefits for depression – Describes how exercise can reduce sadness, fatigue, and hopelessness while improving focus and mood stability.
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Benefits for anxiety – Explains how exercise lowers stress hormones, supports relaxation, and helps reduce the frequency and intensity of anxious thoughts.
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Realistic starting points – Offers suggestions for gentle activities like walking, stretching, or dancing, with guidance on how to increase gradually.
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Motivational tips – Encourages choosing enjoyable activities, setting achievable goals, and involving others for support and accountability.
How Can the Resource Be Used Practically?
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Self-help or guided reflection – Individuals can complete the worksheet alone or with support from a therapist, coach, or peer.
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In therapy or wellbeing sessions – A helpful starting point for discussing behaviour activation, motivation, or goal-setting.
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As part of a recovery plan – Suitable for people managing depression, anxiety, or low self-worth, helping them track mood shifts linked to physical activity.
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In school or college support services – Ideal for supporting teenagers and young adults with emotional regulation and self-care planning.
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For group work or mental health workshops – Can be used in group discussions, peer support programmes, or fitness and wellbeing groups.
Additional Features
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Exercise planner – Prompts users to choose three types of exercise, decide on timing, and plan when and how often they will do each one.
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Mood tracker – Includes a two-week daily log to note the activity, how they felt, and whether it helped reduce anxiety or depression.
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Reflection section – Encourages users to think about what was helpful, what was difficult, and what they learned about themselves.
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Flexible and person-centred – Can be adapted to suit different ability levels, energy levels, and support needs.
This printable exercise and mental health worksheet is an empowering and practical tool for helping individuals take positive steps toward emotional wellbeing, one movement at a time.
