About half of Americans are diagnosed with a mental
health disorder at some time in their lives. Exercise
can be an important way to manage mental health
for all ages.
Exercise can do your body good – and your mind!
According to the National Institute of Health (NIH), exercise improves
mental health by reducing anxiety, depression and negative mood. It
also improves cognitive function, improves sleep and alleviates low
self-esteem. It helps combat social withdrawal by providing
opportunities to meet with others through sharing exercise and anxiety, according to the Mayo Clinic.
By meeting even the smallest exercise
goals, you improve your self-confidence.
Exercise also provides individuals with a
healthy coping mechanism for difficult life
circumstances and mental health struggles.
While it’s not a cure-all, exercise is an
important component in the toolbox to care
for your brain.
Certified Family Nurse Practitioner
Kathleen Hyde, MSN, CRNP, FNP-C
of CalvertHealth Primary Care in Prince
Frederick, says the two most common
barriers to physical activity she sees are
time and embarrassment. Busy schedules
with work, family, and other responsibilities
don’t leave much more time in the day to go
to the gym. Additionally, patients don’t want
to start something new as a beginner in front
of others at a gym or group fitness class.
These factors often keep people from reaping
the mental and physical benefits of exercise.
Practical Tips for Getting Started
Physical activity doesn’t have to be
particularly long or intense to start realizing
the mental health benefits.
“As a rule of thumb, it is recommended
to engage in moderate-intensity exercise to
gain the benefits of both physical and mental
health. Moderate-intensity exercise means
an activity that will raise your heart rate and
make you breathe harder, but still allows you
to carry on a conversation,” Hyde said.
It’s also important to listen to your body and choose activities you
truly enjoy and can continue to do long-term. It’s important to vary
the type of exercise and varying the intensity to reduce boredom and
reduce the risk of overuse injuries.
“When it comes to time constraints, I tell my patients all the
same thing: You don’t have to do it all at once. Walking for 15
minutes in the morning and 15 minutes in the evening is perfectly
acceptable! Look for ways to incorporate short bursts of activity
into your day,” Hyde said.
It’s Important to Prioritize Yourself
While squeezing in short bursts of activity is one tactic to get more
exercise, it’s also important to have a mentality of prioritizing yourself.
“I also highly recommend prioritizing yourself. This means
carving out a block of time to work out every day, just as you would
schedule an appointment for the doctor or dentist,” Hyde said.
Find the time of your day where you can most easily get in physical
activity and put it on your calendar and organize the rest of your day
around that. If working out first thing in the morning works best for
you, set your workout clothing by your bed the night before. Try
using part of your lunch break to take a walk or do a YouTube
workout class and block that time out on your calendar.
Hyde also sees finances are another common barrier to physical
fitness. Hyde suggests exploring free and low-cost options including
walking, hiking, bodyweight workouts at home and free YouTube
workouts. Joining a gym or fitness studio isn’t the only option.
Another major barrier to physical fitness is embarrassment and
the fear of starting something new.
“Embarrassment is one of the hardest barriers to overcome. I
remind my patients that everyone has to start somewhere and
progress takes time. It helps to surround yourself with supportive
and non-judgmental people who will encourage you on your journey.
Don’t be too hard on yourself and celebrate all of your achievements
no matter how small. When beginning an activity routine- start with
activities that you enjoy and feel comfortable doing- whether it is solo
or with a group,” Hyde said.
She went on to add, “While exercise is generally beneficial for
most people, there are certain situations where it’s important to
get medical clearance or guidance before beginning a new regimen.
Ultimately, the goal is to ensure that exercise is safe, enjoyable and
beneficial for each individual’s unique health
needs and circumstances.”
FUN WAYS to Exercise
When possible, make exercise something you
enjoy to ensure you keep coming back to exercise
for the mental and physical health benefits.
Consider your existing interests and hobbies when
choosing a way to move your body.
- If you love to read, try listening to an attention grabbing
audiobook while walking and reserve
that book only for use while moving your body. If
audiobooks aren’t your speed, consider purchasing
a Kindle and a remote page turner for easy reading
while in movement on a cardio machine.
- If you love video games, consider workout
technology that incorporates gamification aspects,
like Peloton’s Lanebreak or workout games in virtual
reality, like Beatsaber.
- If you love your latest binge-worthy TV series, pick
a show to designate as your workout-only show.
Have it playing on a tablet mounted on your cardio
machine of choice. Only watch this show if you’re
also moving your body.
- If you love hanging out with friends, pick a day of
the week to do an evening neighborhood walk and
rotate whose neighborhood you visit to walk and
talk. Or, pick a group fitness class to go to together
each week and try new ones.
- If you love to visit coffee shops, park a mile away
from a coffee shop you’ve been meaning to try
instead of their parking lot.
- If you love cooking/baking, cook a double batch
of a health recipe and deliver the extras on foot
to a neighbor.
- If you love to be on the water, try kayaking, stand
up paddleboarding (purchasing inflatable options
are more affordable and portable!), or swim laps
at a local pool.
- If you love to spend time with your children, try
volunteering with a youth recreational sports team.