When we talk about exercise it’s usually in the context of weight loss and keeping our bodies healthy but what about our mental health? If you suffer from anxiety and/or depression, exercising is probably the last thing on your mind. However, just give me a minute and let’s chat about it.
We know that exercise helps prevent and even improve many health problems, such as arthritis, blood pressure, diabetes, and obesity. Aside from these physical benefits there are also psychological benefits of exercise. A reduction of anxiety and improved mood due to exercise has been written about by many resources like this one by the American Psychological Association.
“I often recommend exercise for my psychotherapy clients, particularly for those who are anxious or depressed. I think clinical and counseling psychologists could do a better job of incorporating exercise into treatment.” Jennifer Carter, PhD,
The jury is still out about the specifics such as: How much exercise is needed to see improvement in anxiety and/or depression? What mechanisms are cause the boost that exercise and physical activity brings. Why, despite all the known benefits, do we still resist getting up and moving?
From my research, it appears that exercise can help with anxiety and/or depression in the several ways.
- Exercise helps release brain chemicals that can make you feel good; endocannabinoids, endorphins, and neurotransmitters.
- Exercise can be a distraction from your worries. When you’re at the gym it’s hard to focus on anything other than counting your reps. During an exercise class, your main focus will be on the instructor. If walking is your exercise of choice you will soon find your mind wondering as you observe the sights and sounds of nature or your community around you. Don’t feel like walking is much of an exercise? Well, guess what? You would be wrong. According to a study done in 2013, walkers who cover the same distance as runners can actually achieve the same health benefits.
- Exercise increases body temperature which tends to have a calming effect on most people.
- Exercise helps you interact with others through a friendly “hello” or simply a smile.
- Exercise can boost self-confidence and any positive emotion can help reduce anxiety and/or depression.
Some people enjoy exercising alone while others enjoy having a workout partner. If you prefer to exercise with others be sure that you choose partners who will not continually talk about negative things. Let them know that you’re exercise time is a time that is uplifting. It is a time to focus on positive things, listen to music, meditate, pray, or be mindful. No Negative Nelly’s allowed.
For more on this topic and more, stop by my Facebook page. I’ll see you over there.