It’s time to move! Why physical activity is good for your mental health

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If you find yourself struggling with anxiety or depression, you may be thinking, “The last thing I want to do is exercise!” But let me encourage you by saying that even though your motivation for exercise might be low right now, once you start moving, exercise will have a huge impact on relieving some of the symptoms you experience as a result of depression and anxiety.

It is well known that physical activity can help prevent and improve a number of health problems including high blood pressure, diabetes and arthritis. Research has shown that even small amounts of physical activity can improve the mood of people with serious mental illnesses such as bipolar disorder, major depression, anxiety and schizophrenia.

How does physical activity improve my mental health?

Exercise has many physical, psychological and emotional benefits. Physically exercise can help increase hormones in your body that are responsible for those “feel good emotions” such as endorphins and decrease your stress hormones such as cortical steroids. Exercise has been shown to boost energy and reduce fatigue and increase your ability to concentrate and help you sleep better at night.

Emotionally, participating in regular exercise can help you accomplish goals and give you a sense of self-confidence. Setting an exercise goal to challenge yourself can make you feel like you have accomplished something important (i.e., walking a 5-km race for a charity of your choice). In addition to boosting self-confidence, exercising regularly can also make you feel better about your physical appearance.

Exercise also provides an excellent distraction from your daily worries and can provide you with some personal time away from the negative thoughts that feed anxiety and depression. Grief counselling can also help process and release negative emotions. Exercising with a friend or joining a gym is an excellent way to distract yourself from your present worries. When we meet new people and form new relationship,s we can often find the social support we need for dealing with our daily struggles with mental illness.

What kind of physical activity should I be doing?

Physical exercise is defined as any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons. These include strengthening muscles and the cardiovascular system, developing athletic skills, weight loss or maintenance and for enjoyment. There is a wide range of activities that could fall under this definition of physical exercise that can help you feel better. For example, activities such as running, brisk walking, lifting weights, playing sports and swimming. Activities that get your heart pumping and cause you to breathe more rapidly are great activities to choose. But other activities that fall under the “physical activity” umbrella are gardening, washing your car, or playing with your children. Anything that gets you off the couch and moving is activity that can help improve your mood.

How do I fit physical activity into my daily routine?

Begin with small goals. If you haven’t participated in regular exercise for a long time, you want to start slowly so that you don’t hurt yourself. For example, you could begin by walking around your neighbourhood for 10 minutes, 3 times a week, for the first week. Then progress to 15 minutes, 3 times the second week, 20 minutes, 3 times the third week to 30 minutes 3 times the fourth week and eventually to 30 minutes 4 times a week the fifth week and 30 minutes, 5 times a week the sixth week.

You don’t have to do all your exercise at once, either. Broaden how you think of exercise and find ways to fit activity into your routine. Add small amounts of physical activity throughout your day. For example, take the stairs instead of the elevator at work. Park a little farther away at the grocery store to fit in a short walk, or get off your bus a stop or two early. Or, if you live close to your job, consider biking or walking to work.

How much physical activity is enough?

According to Health Canada’s Physical Activity Guide, Canadians between the ages of 18-64 should be active at least