Physical Exercise and Your Mental Health
The colder, darker months of the year have arrived. During these months of the year, you may find yourself staying indoors more often to avoid the cold, having lower motivation to workout, and the warmer sweeter foods may take over the front row of your pantry. However, it's important to remember the positive relationship between exercising and your mental health and well-being.
Exercising can look different for everyone. It can be going for a brisk walk, lifting weights at the gym, taking a dance class with a friend, or playing in a pickleball league. No matter the activity, you will still experience the mental health benefits that come from intentionally getting your body to move. Studies have shown that consistent physical activity in individuals can lead to improved symptoms of depression and anxiety, and negative mood, as well as, increased cognitive function and self-esteem along with many more benefits. Below are some tips to help you lead a more physically active lifestyle this winter:
Identify the barriers: What is getting in the way of being consistent with some form of physical exercise? Is it motivation? Is it a lack of time? Is it poor self-esteem? Identify the barrier and move it out of the way! If it's motivation, set a specific goal for yourself and find an accountability partner. If it's time, block out 30 minutes in your schedule every day and prioritize that time as you would any other meeting or appointment. If it’s poor self-esteem, thank your body for all that it helps you do and change your perspective.
Make a plan and stick to it: Benjamin Franklin once said, “If you fail to plan, you are planning to fail!” Decide the time and activity then prioritize it so you will be able to follow through. Life will get in the way, snow will fall, temperatures will fluctuate but sticking to your plan will help you see the benefits of consistent physical activity.
Try 10 minutes at a time: The hardest part about getting physically active is often getting started. On the harder days, tell yourself you are only doing 10 minutes at a time. If after the 10 minutes you want to continue (you usually do), then keep it going! By the time you know it your full workout or activity will be complete.
While it may not be easy for you to get started or get moving, it is definitely possible. The more intentional you are about consistently exercising, the more likely you will be to experience all of the mental health benefits it has to offer.
References:
Callaghan, P. (2004). Exercise: a neglected intervention in mental health care?. Journal of psychiatric and mental health nursing, 11(4), 476-483.
Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48-56.
Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a