We are seeing much more research on the topic of mental health and specifically on the benefits of physical exercise on our mental well-being. For people with mental illness, there have been studies showing a significant improvement after just eight weeks of regular structured exercise.
But what about those of us who don’t, to our knowledge, have a mental illness, but go through periods when our mental health is challenged? It could be because we’re feeling low and depressed or highly strung and anxious? It could be due to a sad event in our lives, a tense relationship, the inevitability of a third El Niño summer, isolation and uncertainty due to a worldwide pandemic, low body image or lack of confidence and self-esteem.
We all go through low times and ideally we all would love a coping mechanism that helps us to fully bounce back to our happy selves. That’s where physical wellbeing – especially movement and exercise – can really help.
Just as poor mental health can impact our physical health, the reverse is also true. Poor physical health can also negatively impact our mental health.
Is exercise the magic pill?
There is a lot of science about mental health and exercise and it is true that exercise is referred to as the magic pill for improving mental wellbeing.
· People who are diagnosed with depression are also more likely to diagnosed with heart disease and diabetes. Aerobic exercise (that gets your heart rate up) and resistance training (such as core and strength workouts) have been shown to be very effective in reducing these major symptoms of depression
· Anxiety and stress – the feeling of always being worried and fearful, just like stress, impacts negatively on the nervous system and may be a precursor to many chronic illnesses such as heart disease, diabetes and autoimmune disease. Physical activity has been shown to help balance the sympathetic and parasympathic nervous systems and help regain control of the brain when you going through periods of stress or anxiety.
How to ‘work out’ to improve our mental health
The hardest challenge for anyone feeling low or anxious is to be able take control of their situation and get out there and start moving. But it doesn’t have to be an all or nothing approach. Just like getting physically fitter, it’s the small changes in our daily routines that will help make us mentally fitter.
Take deep breaths. Whenever confronted with a potentially stressful thought or situation (and your instinct is to scream, get angry, cry, faint or retreat) take five deep breaths first. Here is why: Ordinarily, your instinct would be to take short shallow breaths which are ineffective and only make your stress more pronounced. Deeper breaths stimulate the vagus nerve, which triggers a relaxation response in the body. This in turn promotes clearer, more rational thinking in the brain and a more subdued emotional response.
Get your heart rate up! As well as all the body benefits of raising your heart rate such as better cardiovascular health, a leaner body and better movement, aerobic exercise also helps to release endorphins which are the ‘feel good’ hormones. Even starting with a 10 minute commitment to move will get you going on those days when you don’t feel like it. Go for a walk or a cycle, or book in to a Zumba class.
Get out in nature Admittedly this may not always be convenient, although for those of us living in the Blue Mountains, we are blessed with more opportunity than most people. Being is nature has been shown in research to have extra mood boosting benefits and a reduction in tension, anger and depression.
Turn off that screen. Whether it’s your work laptop, your TV set or your mobile phone, too much time in front of a screen has been shown to contribute to increased stress levels, poor sleep and to social withdrawal. If you are stuck at a desk due to work, ensure that you get up at least every 30 minutes and either go for a walk or do a short exercise or stretch routine. Even small actions like standing up to talk each time you make a phone call improves how you project yourself and your mood.
Get social. Whether it’s your regular fitness classes, a weekly sport or other community based activity, getting ‘out of your head’ and into an open space with other people where you escape your own thoughts and engage with others has been shown to have long term benefits for both mental wellbeing and for longevity.
Yoga and Pilates. I feel I can safely speak on behalf of everyone who has a regular yoga and Pilates weekly routine, that they do it as much for the mental health benefits as for their physical wellbeing. Both yoga and Pilates encourage controlled movement and improved mobility which the body loves. Both disciplines encourage slow, controlled breathing which helps to relax the body and reduce stress. Plus, when done in a class environment you have the added benefit of a sense of community.
Have some fun! Movement that gives you joy is the best medicine when you are feeling stressed and low. Organise an outdoor activity with a friend, borrow a dog (if you don’t have your own) and let it take you for a walk, or bust out your best dance moves (yes, another unashamed plug for Zumba and its endorphin releasing properties)!
When we exercise regularly, it works for both physical and mental health! We look better, we move better, we feel better about ourselves!
RESOURCES
Concerned about your mental health or for someone close to you? Follow the links or phone numbers to contact these organisations:
BEYOND BLUE - 1300 224 636 - Helps to raise awareness of depression, anxiety and suicide prevention, reduce the stigma surrounding these issues and to encourage people to seek support when they need it.
BLACK DOG INSTITUTE - Information on symptoms, treatment and prevention of depression and bipolar disorder
CARERS AUSTRALIA - 1800 242 636 - Short-term counselling and emotional and psychological support services for carers and their families
LIFELINE AUSTRALIA - 13 11 14 - Helps people experiencing a personal crisis with access to 24 hour crisis support and suicide prevention
MINDSPOT CLINIC 1800 614 434 An online and telephone clinic providing free assessment and treatment services for Australian adults with anxiety or depression.
RELATIONSHIPS AUSTRALIA - 1300 364 27. Provides relationship support services for individuals, families and friends.