Today marks the start of Mental Health Awareness Week (11–17 May), with this year’s theme focusing on taking action to support good mental health.

For me, one of the most powerful and accessible actions we can take is simple: movement.

As a mental health and exercise coach (and the UK’s first mental health and exercise triathlon coach), I see every day how powerful exercise can be for wellbeing and good mental health. But I also see the barriers that can stop us taking that first step.

“I’m not good enough” — the real barrier to getting started for so many people

We tend to assume exercise is about fitness. In reality, it’s often about mindset.

The belief that we’re not good enough, not fit enough, and not the right body type.

That it will feel too hard.

That we don’t have time – or don’t deserve that time for ourselves.
Even once we start, exercise can bring its own mental health challenges.

We compare ourselves to others: “They’re faster than me," “They look better in lycra”, “They probably think I don’t look like a runner”.

Or we slip into unhelpful thinking around food and worth: “I can only eat that if I’ve exercised" or “I missed my workout, so I don’t deserve that”.

I constantly hear these thoughts from friends and clients. And I know how much they can damage our relationship with movement – and destroy the very benefits it could bring. But it doesn’t have to be like that.

Exercise should never feel like punishment. Exercise can bring out the best in us when we let it.

Taking action for Mental Health Week and beyond

Here are a few simple ways to start taking action to support your mental health through exercise and movement.

1. You don’t have to get sweaty

There’s an ever-growing body of research showing the benefits of walking for both physical and mental health, particularly when combined with time outdoors in nature.

You don’t need special kit, a gym membership, or even a plan. Just stepping outside and getting moving can make a difference.

Let your mind settle by focusing on the present moment
Try letting your mind settle by focusing on the present moment - notice what’s around you: trees, birds, light, colour. If you can, take your headphones off for a while.

2. Start small (even smaller than you think you should)

One of the quickest ways to stop yourself from starting is to aim too far ahead, too soon.

Forget the end goal for now. Just start where you are. That might be: That might be:
A 5–10 minute walk
A walk-run combination
A beginner gym class
A gentle movement session at home

And if your mind says “I can’t do this”, scale it down until it feels doable:
Make it shorter
Make it slower
Make it easier

3. Focus on what you have done, not what you haven’t.

It’s so easy to compare - with others, or even with a previous version of yourself.

Instead celebrate what you have done.

If today you walked for five minutes, that counts.

And if that’s five minutes more than yesterday, that’s progress!

Because small steps don’t just add up - they build momentum. Five minutes today could be the key to unlocking 10 minutes tomorrow, and you keep building from there.

Lucy Hurn is the UK’s first Mental Health & Exercise Triathlon Coach and founder of Feel Fit with Lucy (https://www.feelfitwithlucy.co.uk and https://www.instagram.com/feelfitwithlucy/). She helps busy female runners and triathletes train for goal races while improving their mental and physical health. Lucy Hurn @feelfitwithlucy on Insta and Facebook.