MENTAL HEALTH

Welcome back EXFO Readers to a new month! In August we covered body awareness which included a lot of work connecting with our physical selves. This month we are focusing our attention on mental wellness. In this blog post we are answering the questions- does exercise have an effect on depression or anxiety? What about mood? If so, are there any specific types of exercises I should be doing?

EXERCISE CAN HELP

In short, yes! Exercise has been proven to help individuals living with depression, anxiety, and mood disorders. This review of multiple studies showed that there are “positive effects of exercise, in healthy people and in clinical populations (also in patients with emotional disorders) regardless of gender and age.” In fact, the benefits of exercise are “significant especially in subjects with an elevated level of anxiety and depression.”

Exercise has even been shown to “alleviate symptoms such as low self-esteem and social withdrawal. Exercise is especially important in patients with schizophrenia.” 

WHAT TYPES OF EXERCISE?

I believe that any type of physical activity can help change your mood but studies have shown that “more improvements are caused by rhythmic, aerobic exercises, using large muscle groups (jogging, swimming, cycling, walking), of moderate and low intensity.” I can personally vouch for running/jogging. I’ll discuss how running has helped my depression and poor coping skills in the last blog post of the month! Stay tuned. 

HOW MUCH EXERCISE?

This review showed that exercise sessions lasting 15-30 minutes 3 times per week in a 10 week program can generate mental health benefits. Keep in mind that the Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of exercise per week for adults. Perhaps consider 90 of those 150 minutes as part of your mental health wellness program?

Although it may seem like a 10 week program can be daunting, research has shown“the acute effect of exercise i.e. the reductions in anxiety and depression after single sessions of exercise.” 

CONCLUSION

You know that exercise can help your physical self and you may already know that it could improve your mental health. I am sensitive to the fact that the disease itself could be the barrier for you to get active. Knowing you need at least 15-30 minutes a day of activity can seem like an impossible feat when you can’t even get out of bed or intrusive thoughts are in overdrive.

Feeling this way is okay and my hope is not to make you feel guilty or add to the burden you feel upon your shoulders. Feel your feelings, they are a part of you, and they are never wrong. If this is you right now, I encourage you to rest when you need it, lay in bed when you need it, cry if you need it - when you feel a twinkle of motivation, run with it! Go for a 15 minute walk around your neighborhood, skateboard, put on your favorite music and dance around the house. You don’t need any fancy equipment or expensive gym shoes or the perfect outfit. Beam with pride for doing a little something for yourself once you finish. This is something - and something is better than nothing. I am rooting for you. Be well.

Thank you for reading!