As defined by the WHO, mental health is a “state of well-being and effective functioning in which an individual realizes his or her own abilities, is resilient to the stresses of life, and is able to make positive contributions to his or her community.”
It seems 40 million people in the US alone are suffering from mental illnesses. Women are significantly more likely to develop depression, panic disorder, and anxiety than men.
This is a serious problem, and while I’m in no way a mental health professional, believe me when I say, that while the necessary medication can alleviate the symptoms of general depression and anxiety, exercise can change you from the inside out. Thanks goodness for the medications that can help many of us see and think clearly when battling with a mental disorder. But consider if you could do something more proactive for yourself, with no side-effects, perhaps used in tandem with the prescribed medication. What if you could straighten out the wrinkles inside by building self-esteem, improving self-perception, and learning to manage your negative thought cycles, and stress levels with no negative side-effects?
“Increased aerobic exercise or strength training has been shown to reduce depressive symptoms significantly… Anxiety symptoms and panic disorder also improve with regular exercise, and beneficial effects appear to equal meditation or relaxation” (Journal of Sports Medicine, 2000)
You don’t have to be a fitness zealot to benefit from a workout regimen. Those who successfully maintain a fitness routine do so primarily because of the way it makes them feel. Exercise doesn’t need to feel uncomfortable to be effective. It can bring you mental clarity, improve memory, build self-esteem, can have a hormone-balancing effect to bring you better sleep patterns, is energizing, builds mental toughness, and improves your mental endurance. Any questions?
We are all aging. Its unavoidable and it’s happening to everyone. But it doesn’t have to be on a downward slope.
“As we age we experience a slowing of the metabolism, loss of bone density, a decrease in growth hormone concentration, and a decrease in muscle mass. As a result of these physiological alterations caused by the aging process it isn’t surprising that these factors are strongly associated with a reduction in self-esteem, social isolation, and depression. These factors contribute to a decline in quality of life and autonomy, increase occurrence of chronic illness, and contribute to the dementia process.” (Journal of Physical Education)
Engaging in a regular strength training regimen, with the goal of hypertrophy (muscle building), can kick hormone replacement, metabolism, and muscle growth into overdrive. Consistent strength training can reverse the effects of bone deterioration and can help fight inflammation.
By beginning a gentle and progressive fitness habit you can slow the deteriorating effects of life and time. By beginning a gentle and progressive fitness habit you can break the negative thought cycles that accompany anxiety and depression. Physical activity changes the structural and functional composition of the brain, and although science doesn’t know which body system to thank for it, exercise brings a “euphoric” sense of well-being.
So where and how do you start exercising when you are already fighting through feelings of exhaustion, being overwhelmed, and feelings of hopelessness? The answers I have today may not be what everyone needs to hear right now. But for some who are ready, here are some practical tips:
➽When feeling exhausted, know that exercise is energizing, and can help reset your internal, natural rhythms to help you get and stay asleep at the right time.
➽One step at a time. Just show up and do a little. Even five minutes, if that is all you do, is fine. You still won that one. But maybe you’ll do more than five minutes.
➽When you are feeling overwhelmed, don’t worry about setting a whole hour aside for a workout. Get moving in small amounts throughout your day. The recommended time for daily exercise can be accumulative. Every minute counts, and 10 minutes here and there can be very effective.
➽Make your workouts something you really enjoy. The Journal of the European Psychiatric Association found that “leisure time physical activity rather than physical fitness, seems to be more essential for positive mental health.” So focus on play, rather than a structured regimen at the beginning. Consider swimming, hiking, walking, yoga, or dancing.
➽When you are fighting feelings of hopelessness, talk to others. You may be surprised by how many people there are who are experiencing the same struggles. You may serve as their inspiration to get moving and taking control of their mental health.
➽Find out about other people’s journeys to successfully combating mental health challenges with exercise. Record your own journey. Your willingness to keep going could be enough to save someone else from despair in the future. Remember, you are not here alone and you’re never truly isolated.
➽Start slow. I can’t emphasize this enough. A study in The Journal of Preventative Medicine found in 2017 that, “compared to usual care for depression, only light exercise resulted in significantly lower depression severity at the 12- month follow-up.” So when you come out of the gate with all engines roaring, finally ready to change your life and you hit it hard, your chances of sticking to a routine are much lower than if you took this lifestyle change steadily, one day at a time.
➽Don’t wait for motivation to hit. It may never come. Don’t leave change to chance. Just begin. Change can be scary and intimidating, but don’t let it happen to you. You must happen you it. You have the privilege to choose how you want to show up. Your body and your actions are two things you do have control over. Take advantage of that.
➽Pain should never be ignored. If you are experiencing pain, seek your doctor’s advice on effective ways to get moving.
➽Be comfortable. Wear comfortable clothing, exercise in privacy, in nature, or in water.
➽Be social. Exercise with friends. Companionship can have just as great effect on mental health as the exercise, itself.
➽Consider your time exercising as a distraction. Practice silencing your mind as you move your body in an effort to break the cycle of negative thoughts that feed depression.
➽Pay attention to all the sensations when you exercise. Your feet on the ground, the tension in your abdominal muscles, the wind on your face, the length of your back. Don’t zone out. Feel it all.
➽Get outside everyday. Studies show definitively that outside exercise has a positive effect on mental health that exercise indoors simply doesn’t have.
➽Get grounded. At least once a day, remove your shoes and get your toes into grass, sand, or dirt. “Grounding” or “earthing” is reported to have a balancing, equalizing effect for the human body and mind. While grounding isn't an exercise, per se, it is a wonderful habit for those wishing to bring more balance to their bodies and minds.
➽Because of its holistic system of multiple mind-body practices, that include relaxation and meditation and cultivation of mind/body awareness, yoga is ideal for those working toward better mental health.
➽Clean up your diet. Choose foods that feed your brain as well as your energy level and muscles. Include good sources of fatty acids in your diet, like almonds, avocado, and salmon, as consuming appropriate levels of fats are integral for brain and hormone health.
➽Put a stop to the negative self-talk. Develop new, meaningful mantras, or short prayers, when you find your internal voice has turned against you again. Tell yourself only things that are beneficial to you.
➽Think of yourself as a friend and treat yourself as such.
➽When you are ready, practice facing your fears, one step at a time. Breakthroughs are never easy to achieve, but they are the only way to move forward.
➽If you have been choosing self-medication with alcohol or drugs remember that, while they may dull your pain for a time, they are actually the habits that are keeping you in the cycle of mental distress. These habits are making your situation worse, not better. Choose habits to replace them that bring health and vitality to your body and mind.
➽Make a list of all the good things you want to start doing. No judgement, no second-guessing yourself. Now, just pick one thing and work at it until you’re satisfied.
➽Ask yourself, “What do you want to do?” Take your time answering. Many people don’t even know what they want, and determining that is definitely step one.
➽Go for small wins every day. Once your fitness journey picks up momentum, small success by small success, you may wake up one day to realize that the voice in your head has changed its tune- that you’ve changed.
Your body is an intricate, complex, and incredibly designed organism. And it’s yours. Deciding to change the state of your health can be the first step toward healing relationships, improving your work situation, achieving your goals that you’d shelved as impossible, and changing how you view the world.
Exercising consistently boosts self-esteem and what you believe about your own capabilities. This elevated self-efficacy can be big currency in a realm that you’re new to like a gym, a new church, a new school, or on a new job. Once you’ve become comfortable and quietly confident in your own skin (and your own clothes), then you can honestly say, “come what may.”
*Any advice I offer here is not meant to replace a doctor's care, advice, or prescriptions.
Old Hands Photo by Cristian Newman on Unsplash
Beach Photo by Jeremy Bishop on Unsplash
Body Photo by Olenka Kotyk on Unsplash
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