Get moving for better mental health

Moving our bodies is good for our overall health…including our mental health

Most of us exercise in order to keep our bodies healthy. We know working out regularly helps with prevention for a variety of illnesses. And let’s be honest, many of us log time working out because we want to look our best and feel confident. But have you ever considered moving for better mental health? There is some very good research to back this claim up.

Get moving in order to boost chemicals in your brain

Exercise has a two-fold effect on the body. Moving your body helps to decrease the amount of stress hormones, like cortisol, which play a role in stress and anxiety. And exercise also helps to increase serotonin, dopamine and norepinephrine, (our feel-good chemicals) which help improve mood. So, follow the science and get moving at least 30 minutes for 3-5 days a week can make a difference. And it doesn’t have to be hard-core cardio…just a good house-cleaning or walk with your dog can work, too.

Get moving to improve your social life and wellness

Have you ever taken a long walk with a friend or family member or gone to a gym to workout with a group? When we move our bodies regularly, it helps us build self-esteem and confidence. And when we combine this benefit with social contact with others, it is multiplied. A recent study found “… team sports showed the greatest mental health benefit, followed by cycling and then aerobic and gym activities.” So join the softball team at work or church, play a pickup basketball game or take that fitness class. Get moving with others to maximize the benefits of exercise on your mental wellness.

How to motivate yourself to get moving

Most of us read the information above about the physical, mental and social benefits of exercise and think, “yeah, it’s a good idea, but...” When we are experiencing the debilitating effects of depression or the exhaustion which comes from anxiety or panic attacks, just getting going is the hardest step of all. Try to use some of the techniques you may have learned from doctors or therapists and:

• use positive self-talk – Instead of listing all of the excuses for not exercising, remind yourself you will feel better afterwards
• find a partner – It is much easier to skip exercise if it is only affecting us personally. When you work out with others, making the excuses is a bit more difficult. Having the extra accountability can make the difference.
• don’t call it exercise – Not all of us want to “do a workout” or “go for a run.” However, playing with our children at the playground or talking with our friend while taking a walk is more appealing. Remember, it’s movement we’re after…30 minutes on 3-5 days a week.
• everyday activities count – Take the stairs. Park further away from your destination. Take up gardening. There are so many ways to get our bodies moving. Be creative and find something you enjoy.
• make it a game -With the advent of fitness trackers, it has never been more fun to keep track of your steps or miles. There are apps which reward you every so many steps or replicate the distance by walking through trails virtually. Competition can be fun and watching those steps and distance grow over time is extremely motivating.

Get moving for better mental health

For me, the bottom line is always acknowledging the alternative. As someone who struggles with anxiety and depression, movement is part of my treatment. I think of it in the same way I think of my medications. If I take my pills daily, I should make sure to make sure I am optimizing their effect. It does not take long for me to feel bad mentally if I haven’t been taking care of my whole self. Exercise and movement is a huge part of this equation. A recent study at Columbia University showed the largest mental health differences occurred with 2-4 hours of exercise per week. It really doesn’t take much to feel better. On days when my anxiety or depression is making ALL the excuses is to just do 10 minutes. This can be anything….vacuum, laundry, walk the dog, check the mail. It doesn’t really matter what it is, the act of beginning is half the battle. In the battle for mental wellness, just get moving.

To read more about our 8 Ways to Wellness read this blog post. And don’t miss out on our FREE resource, 8 Quick Ways to Boost Wellness, which you can get here.