Physical Activity and Mental Health
When you’re in that place, whether it’s depression, anxiety, grief, etc., working out is usually the last thing on your mind. It can feel like you’re using all of your energy just to survive and keep breathing. Your body feels heavy and immovable and your energy is at an all-time low. How can physical activity be attainable? Is it even beneficial?
Without a doubt, physical activity is beneficial for improving and maintaining your well-being and mental health. Even though it might seem daunting, physical activity is a crucial step in every mental health journey.
If you’re feeling overwhelmed, don’t know where to start, or are just curious about the relationship between physical activity and mental health, continue reading for an insightful blog full of helpful resources.
The Science Behind It
Physical activity has been extensively studied for its positive impact on mental health. Here are some key studies and information that highlight the benefits of regular exercise on mental well-being:
Reduction in Depression and Anxiety: Physical activity stimulates the release of endorphins, which act as natural mood elevators, leading to an improved mood and reduced stress levels. Studies (such as the meta-analysis published in the Journal of Sports Medicine) have demonstrated that exercise interventions can be as effective as psychotherapy and medication in treating depression.
According to a study published in JAMA Psychiatry, individuals who engage in regular physical activity are 17% less likely to experience depression and 25% less likely to develop an anxiety disorder.
Stress Reduction: Exercise can act as a stress buffer, dampening the body's stress response and promoting relaxation.
Enhanced Cognitive Function: Regular exercise has been linked to improved memory, attention, and problem-solving abilities. It increases blood flow to the brain, promoting brain health and cognitive resilience.
Release of Endorphins: Physical activity stimulates the release of endorphins, which are neurotransmitters that act as natural painkillers and mood elevators. These endorphins contribute to feelings of happiness and well-being.
Self-Esteem and Body Image: Research published in the Journal of Psychology of Sport and Exercise shows that participation in physical activity can improve body image and self-esteem, especially in adolescents.
Social Interaction and Support: Participating in group exercise or team sports can provide opportunities for social interaction and support, which are important factors in promoting mental health.
Prevention of Mental Health Disorders: The World Health Organization (WHO) states that regular physical activity can contribute to the prevention of mental health disorders, including depression and anxiety.
Exercise works to literally jump-start your body and mind, reducing stress hormones, promoting better sleep and cognitive abilities, and increasing mood elevators like endorphins.
It's important to note that while physical activity can significantly contribute to improved mental health, it should not be seen as a sole replacement for professional treatment in cases of severe mental health conditions. A holistic approach that combines exercise, therapy, and, if necessary, medication is often the most effective strategy for maintaining mental well-being.
Common Challenges + Tips for Success
Creating new habits can be extremely difficult, especially coupled with mental illness. On top of that, fitness goals can seem even more daunting than other types of new habits. Mental Illness can impact your perception of self, your feelings of self-worth, and skew your beliefs on what you deserve and are capable of.
These factors can make physical activity feel ostracizing and out of reach, but it’s important to keep in mind that these thoughts aren’t a reflection of reality. Rather, they’re a reflection of the influence mental illness has on your thought patterns and perception of self.
Being aware of common pitfalls can help you prepare for what to expect and how to overcome them. Here are some examples of common challenges to physical activity habits and some helpful tips:
Challenges:
Lack of Energy: Mental health issues, such as depression and anxiety, can drain your energy levels, leaving you feeling fatigued and unmotivated. It becomes challenging to muster the physical and mental energy needed for exercise.
Lack of Interest: When you're struggling with your mental health, your interests and passions might diminish. Activities that used to bring joy and excitement, including exercise, may no longer hold the same appeal.
Negative Thought Patterns: Mental health struggles can be accompanied by negative thought patterns, self-doubt, and feelings of hopelessness. These thoughts can create a barrier that makes working out seem daunting or futile.
Emotional Distress: Anxiety, depression, and other mental health issues can be accompanied by intense emotions. Engaging in physical activity might feel overwhelming or emotionally exhausting during these periods.
Physical Discomfort: Mental health issues can manifest in physical symptoms like muscle tension, headaches, or stomach discomfort. These physical sensations can make the idea of working out less appealing.
Lack of Concentration: Poor mental health can impair focus and concentration, making it difficult to plan and follow through with a workout routine.
Feelings of Self-Worth: Mental health struggles can lead to feelings of low self-esteem and self-worth. This might cause you to believe you're not deserving of self-care activities like exercise.
Fear of Judgment: When feeling vulnerable, the idea of exercising in public or with others may evoke fears of judgment or criticism, making you reluctant to start.
Loss of Routine: Mental health issues can disrupt daily routines, including exercise habits. Restarting a workout routine may feel like an overwhelming task after a period of inactivity.
Emotional Exhaustion: Mental health struggles can leave you emotionally drained, making it challenging to engage in any activity that requires emotional investment, including exercise.
While these challenges are very real, knowing what to expect ahead of time can help you prepare and feel more informed.
It's essential to recognize that these feelings are valid and understandable. When your mental health is suffering, self-compassion is crucial. Instead of feeling guilty or pushing yourself too hard, focus on small steps and self-care. Gradually reintroduce physical activity in a way that feels comfortable and achievable.
Helpful Tips:
Start Small: Begin with achievable and realistic goals. Gradually increase the intensity and duration of your workouts as you build confidence and stamina.
If a whole gym routine sounds daunting, try starting with something like daily walks
Find an Enjoyable Activity: Choose physical activities you enjoy, whether it's dancing, swimming, hiking, or playing a sport. If you like what you're doing, you'll be more likely to stick with it.
Seek Guidance: If you're unsure about how to start, consider consulting a fitness professional or personal trainer. They can create a tailored workout plan suited to your fitness level and goals.
Establish a Routine: Schedule workouts into your daily or weekly routine, treating them as essential appointments you can't miss.
Track Progress: Keep a workout journal or use fitness apps to track your progress. Celebrate your achievements, no matter how small, to stay motivated.
Focus on the Benefits: Remind yourself of the mental and physical benefits of exercise, such as increased energy, better mood, and improved overall health.
Find a Workout Buddy: Working out with a friend or joining a group exercise class can provide social support and make the experience more enjoyable.
Be Patient and Kind to Yourself: Progress takes time, and setbacks are normal. Although this is easier said than done, try to be patient with yourself and avoid self-criticism. Celebrate your efforts and keep moving forward.
Speak to a Therapist: A big part of the challenges that come from mental illness, specifically in regard to physical activity, is negative thought patterns. Therapists can provide guidance and support, help create new thought patterns, and help you develop coping strategies to overcome the barriers that are hindering your motivation to exercise
Remember, taking that first step is the hardest part, but once you start and experience the benefits of regular physical activity, it becomes easier and more rewarding to maintain a workout routine.
“What Can I Do on Bad Mental Health Days?”
Some days are more challenging than others. This can impact what you are able to realistically achieve on those days. With that in mind, it’s helpful to have a list of more approachable activities that you have a higher chance of being able to complete. That list will look different for each person, but here are a few examples of lower-intensity exercises:
Walking: A simple and effective exercise, walking can be done at your own pace, and you can choose pleasant outdoor locations to lift your spirits. Nature walks, in particular, have been shown to have additional mental health benefits.
Yoga: Yoga combines physical movement with mindfulness and deep breathing, which can help reduce stress and promote relaxation. It has been found to be effective in easing symptoms of depression.
Dancing: Put on some uplifting music and dance to your favorite tunes in the comfort of your own space. Dancing can be a fun and expressive way to release tension and boost your mood.
Tai Chi: Similar to yoga, Tai Chi is a gentle and low-impact exercise that involves slow, flowing movements and deep breathing. It can improve balance, reduce stress, and help with depression symptoms.
Cycling: If you prefer a more dynamic workout, cycling can be a great option. Whether you cycle outdoors or use a stationary bike indoors, it can be an effective way to elevate your mood.
Swimming: Swimming is a low-impact exercise that is easy on the joints. The rhythmic movements in the water can be calming and help reduce stress and anxiety.
Group Exercise Classes: Joining a group exercise class, such as aerobics, Zumba, or any other activity that interests you, can provide social support and make the workout more enjoyable.
Gentle Stretching: Engaging in simple stretching exercises can help relieve muscle tension and promote relaxation.
The key is to find an activity that you enjoy and can realistically do, even if it's just for a few minutes each day. Start small and gradually increase the duration and intensity as you feel more comfortable. Remember that any form of physical activity can have positive effects on your mental health, so don't put pressure on yourself to do intense workouts if you're not up for it. The goal is to move your body, release endorphins, and experience the benefits of exercise on your mood and overall well-being.
Free Resources to Begin Your Journey
There are numerous free resources available for people looking to start working out. These resources can provide guidance, workout routines, and valuable information on exercise techniques. Here are some popular free options:
YouTube: YouTube offers a vast library of fitness channels with workout videos for all fitness levels. You can find various workouts, including cardio, strength training, yoga, Pilates, and more. Some well-known fitness channels include FitnessBlender, Yoga with Adriene, and POPSUGAR Fitness.
Fitness Apps: Many fitness apps offer free versions with basic workout routines and features. Apps like Nike Training Club, MyFitnessPal, and Fitbod provide workout plans, exercise demonstrations, and tracking capabilities.
Fitness Websites: Several websites offer free workout plans, exercise demonstrations, and fitness tips. Websites like Darebee, Bodybuilding.com, and Nerd Fitness provide a wide range of resources for different fitness goals.
Podcasts: Some fitness podcasts share workout routines, motivational tips, and expert interviews. You can find fitness podcasts on platforms like Apple Podcasts, Spotify, or Google Podcasts.
Local Parks and Recreation Departments: Check your local parks and recreation department's website for free community fitness classes or events. Some cities offer outdoor exercise classes, yoga sessions, or walking groups.
Fitness Challenges and Communities: Look for online fitness challenges or communities that offer free workout plans and support from like-minded individuals. Websites and social media groups often host challenges for specific time periods.
Home Workouts with Household Items: You don't always need expensive equipment. Many resources demonstrate how to do effective workouts using items you have at home, such as water bottles as weights or a chair for step-ups.
Libraries: Some libraries offer fitness DVDs that you can borrow to try out different workouts at home.
With these free resources, you can explore various workouts, find what fits your interests and fitness level, and gradually build a routine that suits your needs and goals without breaking the bank.
Accessible Therapy in Raleigh, NC
If you've found this blog insightful and are currently struggling with mental health challenges, remember that you don't have to navigate this journey alone. At Your Journey Through, we are committed to supporting you in your path to well-being and mental wellness.
Seeking help is a brave and empowering decision, and we're here to offer a safe and compassionate space for you to share your experiences and emotions. Our dedicated team of experienced therapists specializes in addressing a wide range of mental health concerns, including depression, anxiety, trauma, and more.
Take the first step towards healing and transformation. Reach out to us and book a session today. Together, we will create a personalized and holistic approach to address your unique needs and goals. We believe that everyone deserves to live a life filled with joy, resilience, and mental clarity.
