Reasons Why Fitness and Mental Health Go Hand in Hand
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You’ve heard that regular exercise is important for your physical health, but what about the effects that it can have on your mental health? Maybe you’ve heard about the correlation between the two, but never understood the ‘why’ of it all.
Regular physical activity has been shown to have a profoundly positive effect on anxiety, depression, and ADHD. It’s been linked to:
Lower stress levels
Boosting overall mood
Better quality sleep
Increased feelings of confidence
But, more specifically, there are also changes that happen in the BRAIN. Pretty cool, right? Studies have shown that exercise promotes:
More oxygen to the brain
Release of endorphins (that powerful chemical in your brain that makes you feel good!)
Increased growth factors (which makes it easier for the brain to grow new neuronal connections)
Reduced inflammation
New activity patterns that promote feelings of calm and well-being
The Physical Activity Guidelines recommend getting at least 150 minutes (2 hours and 30 minutes) of moderate-intensity, or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity (or a combination of both) per week.
For a lot of us, this can seem really daunting if there’s a lack of motivation, too many other life stressors, or you’re crunched for time. The good news is that even a little exercise is better than nothing!
The key is to commit to some form of physical activity on most days.
Even doing common household chores, like mopping the floor, mowing the lawn, or gardening are great ways to incorporate movement into your daily routine. If you don’t know where to start, start with 5-10 minutes of movement a day and increase the amount of time as you go. You might even find yourself wanting to move for longer periods of time once you get moving (an object that stays in motion….. you know the rest!). The key is to find some form of activity that you love doing - any activity that gets you moving counts!
Make it fun
When you’re already feeling down, motivating yourself to move sometimes can feel nearly impossible. Focus on an activity that you LOVE doing. This can mean throwing a frisbee with your dog, going on a walk while catching up with a friend or listening to your favorite podcast, or starting a home improvement project.
Sneak it in
It doesn’t have to be a chore - start where you’re able! Walk around the room while brushing your teeth, park farther back in the grocery parking lot to get in more steps, or prioritize a standing desk instead of sitting.
Focus on when your energy is highest
If your energy is highest in the mornings, choose to start your activity first thing in the morning. If you’re pretty groggy in the morning and take some time to get going and get ‘in a groove’, opt for mid-day or late afternoon movement.
Get outside
Whether it’s 5 minutes or 30 minutes, spending time outside can greatly reduce the symptoms of anxiety and depression. Walking is always a great option, but other options are yoga or meditation, moving your workout outside, hiking, biking, or even just watching the birds. Getting outside to breathe fresh air can make such a difference, especially when you’re able to do it on a consistent basis.
If you are struggling, please know that you are not alone. There are free resources available to you, in whatever communication method you feel most comfortable using:
National Suicide Prevention Lifeline – Call 800-273-TALK (8255). If you or someone you know is in crisis—whether they are considering suicide or not—please call the toll-free Lifeline at 800-273-TALK (8255) to speak with a trained crisis counselor 24/7.
The National Suicide Prevention Lifeline connects you with a crisis center in the Lifeline network closest to your location. Your call will be answered by a trained crisis worker who will listen empathetically and without judgment. The crisis worker will work to ensure that you feel safe and help identify options and information about mental health services in your area. Your call is confidential and free.
Crisis Text Line – Text NAMI to 741-741. Connect with a trained crisis counselor to receive free, 24/7 crisis support via text message.
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