Movement for Mental Health
Are you struggling with the lack of routine ? Or are you finding it more difficult to get your exercise in when you don’t have a set class to attend? Possibly you haven’t had regular exercise in your life and are feeling the pandemic’s effects on your mental health.
You may be the lucky few that are self motivated or just have the love for exercise imbedded in you. But you may not realize how that movement is so beneficial for you — not just keeping you lean and mean — but also to help you get through this crisis and come out of it mentally stronger.
Read on to learn how movement provides mental resilience.
Chemical Balance. Exercise increases the feel good endorphins. Especially when you get your heart rate up. Did you know that your brain produces chemicals similar to cannabis — called endogenous cannabinoids — with exercise? Serotonin has been found to increase in synthesis, metabolism and release following exercise. All of this equates to a reduction in anxiety and an improvement in depressive moods.
HPA Axis Toning. Aerobic exercise, getting the heart pumping is associated with a reduction in reactivity of the sympathetic nervous system & the HPA axis. The sympathetic nervous system is the flight or fright part of us, keeping you in a state of anxiety. HPA Axis (Hypothalamus - Pituitary - Adrenal) is part of the long term stress response. So essentially, getting out for a good run or bike ride where your heart rate is elevated will help you handle and adapt to stress during other times. A natural adaptation response.
Forest Bathing. Take your exercise out into nature. You can compound the benefits of moving with forest bathing, from the Japanese term shinrin-yoku. While hiking engage all of your senses - listen to the sounds, take in the smells & notice your surroundings. Spending this mindful time in nature has a multitude of benefits. You can reduce your stress hormone - cortisol - levels, improve your heart & improve your mental health. Getting into the forest will help you see more clearly, improve your mood and increase your energy. All things we can all use during this time.
Time Out. Exercise is a great way to take a “time out” in the day. When work or life stressors are at an all time high, it is imperative that we strive for balance. If you find that you are getting distracted, loosing concentration, getting agitated taking a time out will lead you to have better cognition when you get back to it. Exercise is an ultimate distraction as you are maintaining your focus on getting moving.
When it comes to treatment recommendations, I like to keep to the point of prescribing the least for the best benefit. Lifestyle modifications - diet and exercise - are at the foundational pillar of health.
Getting Started…..
Keep it Simple Stupid. Well we don’t have access to gyms. You may not have the ability to get your bike tuned up. 30 minutes a day 3 to 5 days per week is all that is needed to reap the benefits & support your metal health.
Have a Goal in Mind. We all have different things that motivate us. Take a moment to write down some of your health goals. Keep this note in view so that you can refer to it every day for some positive reinforcement.
Do What You Love. Figure out what types of activities you like to do. Walk. Run. Gardening. Yoga. Sticking to what you love will reduce the barriers that can come up when looking at getting active.
Seek Support. If you are having trouble getting out and exercising because you are too anxious or depressed, natural medicine can be supportive for helping you to make that first step. Contact me to learn more.