If you are like me, going to the gym can be a lot. There's a 20-minute conversation with yourself about whether you should go or not, following the rationalization of why or why not. Once you decide to go to the gym, there’s the process of getting dressed, walking or driving there, signing in, and putting your stuff in a cubby. The long process itself can be a deterrent from going in the first place.
Some of us have such busy schedules that we may not have time or energy to incorporate a structured gym routine. Expensive monthly gym memberships can be financially burdensome. You also might be someone who dislikes the gym and would prefer an alternative method of movement.
The most important thing to remember is that you do not need to go to the gym to exercise. Several forms can be done at home, outside, or within your routine each day. Additionally, staying active can help you cope with feelings of both Anxiety and Depression. In a simple google search on self-help coping mechanisms, exercise is one of the first to pop up, but how can it actually help you?
This article explains the difference between activity forms, how it improves individual well-being, and tips on incorporating easy active time within your busy life!
How Exercise Helps with Mental Health
Engaging in forms of exercise and physical activity are shown to improve feelings of Anxiety and Depression in the following ways;
First: it releases endorphins. Endorphins are chemicals produced by our bodies that release feelings of tension, stress, and pain. When endorphins are released, our perception of pain is reduced, and their release also associates with feelings of well-being and happiness.
Second: For those who suffer from Anxiety and Depression, intrusive negative thoughts or negative self-talk may flood our racing minds. When engaging in forms of exercise, our minds divert attention from that negative thinking onto the activity we are doing, bringing a feeling of mental and emotional release and positivity.
Third: Exercising is also linked to emotional and psychological benefits too. First, it can boost self-confidence. When meeting exercise or activity needs/ challenges, no matter how small they may be, it’s worthy of accomplishment and celebration. Meeting those goals can make you feel proud of your progress and increase your motivation to continue with those activities. Second, exercise can increase social interaction and connectivity. Going on a walk with a neighbor, loved one, or friend can be a great time for conversation or life chats. If you’re a gym person, you could even find a new friendship or relationship arise from attending the gym at the same time. Lastly, having a "workout buddy" can also help you look forward to movement sessions and help you remain motivated and on track with your routine.
How Exercise and Physical Activity are Different Concepts.
Though defined separately, both exercise and physical activity are shown to improve your overall mood, quality of life, and mental health. What's the difference?
- Physical activity is any form of body or muscle movement that uses energy. It includes anything from simple household chores to leisure activities. Essentially anything that gets your body moving is a form of physical activity.
- Exercise is a repetitive muscle movement that focuses on improvement or keeping up with fitness. Exercise is also seen as more structured or planned out (workout circuits, limb-based workout plans, etc.)
Both physical activity AND exercise are linked through research to improve overall mood and quality of life. According to the Mayo Clinic, involving yourself in simple activities such as gardening, nature walks, and washing your car are all examples of low-intense physical activity.
The moral of the story is: ANY form of movement can help your journey to healing. Taking small steps each day in finding more ways to move can be huge in taking control of your mental health. These small step examples include:
- Taking the stairs at school, work, or to your appointments, instead of the elevator or escalator.
-Choosing a farther parking spot for longer walking time to a store entrance
-Walking into a cafe to grab coffee rather than using the drive-thru.
Time Limits: How long should I exercise?
There are articles, PSA's, and studies that emphasize the importance of being active for 30 minutes to an hour of activity per day. However, this is YOUR mental health journey and your activity journey. The important thing is to find a time frame that works for you. Research shows that activities as short as 10-15 minutes a day can make a difference in improving mental health, rather than the typical 30 minutes a day.
How can I get started? Tips on implementing movement in your routine
Figure out your schedule and routine
Are your weeks flooded with assignments, work, or other commitments? Outline a typical day in your life and find times to implement more movement or times for activity.
Find what works for you.
What types of exercise do you enjoy the most? Write down a list of things you want to take up or try again. For example, did you play tennis in high school and want to start it up again? Take time to go to a local court and practice your skills, or spend time in the driveway juggling a ball on your racket!
Develop an Activity Plan
If you are a planner, writing down a set schedule of active time with specific activities and time limits may be perfect for you. Within the activity plan, indicate your overall mood before and after your exercise. Writing down plans and tracking how you feel afterward can help you figure out if exercise helps your healing journey.
Remember rest days
It is important to give your body the rest it needs, especially if you engage in high-intensity exercise and activities. Set aside a few days each week to take a break from gym workouts or rigorous sports to give your body some time to rest up and recharge.
Looking to stay moving? Try an active rest day. Go for a long walk or bike ride, or practice some light yoga or pilates stretches to keep yourself moving. On active rest days, try and participate in a low-intensity activity.
Not in the mood for a day of exercising? That's okay. It may be a sign from your body indicating you need rest. Listen to what your body is telling you.
Try something new!
Unsure of which activity best fits you? Do some research and try different workouts or leisure activities that you may enjoy. Trying something new is exciting because it may introduce you to a new hobby you'll never want to give up.
Expand when comfortable
Looking to increase your active time? The beauty of having your own activity plan is that you can expand your workouts or active time when you want! Expanding could mean increasing your daily active time or encompassing a new workout within your particular workout.
There are so many ways to implement more physical activity and movement into your life. Though it is easier to say than do, exercise ultimately has beneficial factors in combating mental health struggles.
Information surrounding exercise on mental health found from https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
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