A recent academic review brought together results of many studies to summarise how greater regular physical activity may protect against the development of depression and anxiety and boost our mental health.
The review examined how there is a dose-response association - the idea that the more physical activity we take the better we feel.
The long-term benefits for our bodies of being active are well established and there is substantial evidence to suggest that undertaking aerobic and resistance training regularly brings long-term physical as well as mental health benefits - as long as we are able to stick with it!
So why does exercise help foster better mental health? The exact mechanisms are still unclear and there are many researchers currently exploring this but some suggestions are:
The physical act of exercise and doing something positive for our health leads to an increase in positive feelings.
That physical activity positively affects our brain chemistry.
That physical activity helps foster positive mechanisms of change - such as self-regulation and self-efficacy (in short, the self-belief that you have the ability to do certain things well).
Together these help us to not only feel better about ourselves, improve our ability to handle stressful situations but also to have improved body image and a better physical quality of life.
So, if the positive effects only last as long as we can keep being more physically active, what strategies are there to help get active and make being more active part of your life?
There are so many options, depending upon your current activity levels and health status and it is recommended that you speak to your GP and/or experienced fitness professional but some of these might help:
Make exercise part of your social life - meet friends regularly for a walk at the same day/time each week. Neither of you will want to let the other down!
Arrange regular family and friends get togethers on the beach or at a park this summer where intergenerational teams could play rounders, football or whatever you're all into. Make a competition out of it and declare the winners after a couple of months of meeting up regularly!
Try new things - the summer months might be a good time to try hill walking, paddle boarding, outdoor swimming, join a new group fitness class or just find different places to walk.
Commit to walking every lunchtime - whether you are at home or working in the office. Getting it done in the middle of the day means you don’t have to squeeze it in to the evening when kids/dinner/study gets in the way.
Start small and build - the biggest gains from physical activity are when completely sedentary people get started, so start with 10 mins, build to 20, 30, 40 mins and keep going!
Another great thing to try is to keep a paper or electronic journal and make a note of your moods, how they fluctuate over the week or month and how bouts of physical activity make you feel. Track your sleep and and how you deal with stressful situations over the day. You will hopefully start to see the connection between increasing your physical health and improved mental health.
And don’t forget there will be times when more targeted help might be needed, including seeking professional mental health support from a mental health professional, your GP or service like PIPS or Samaritans.
Find out more:
PIPS (Belfast mental health support charity) - Call 0800 0886042
Samaritans - Call 116 123
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