Exercise can help improve your mental health
Stress for Success
April 26, 2011

Depressed? Anxious? Obsessive?

These conditions along with scores of physical conditions present yet one more reason to exercise. Research has long shown exercise to be an effective but under-prescribed treatment for mild to moderate depression and anxiety.

For some, getting out of bed feels overwhelming making exercise seem impossible. But the degree of mood improvement with regular exercise is so significant that many researchers believe it’s more effective than counseling and anti-depressants.

We’ve known for quite some time that exercise:
· Reduces stress, anxiety and depression;
· Boosts self-esteem;
· Improves sleep;
· Lowers blood pressure and strengthens your heart;
· Increases energy;
· Improves muscle tone and strength;
· Strengthens, builds bones;
· Reduces body fat;
· Makes you look and feel fit and healthy;

It’s not completely understood why exercise is so effective but it’s probably due to the reduction of cortisol, the stress hormone, and increased body temperature, which may have calming effects.

The psychological boosts from exercise seem due to endorphin releases, which interact with brain receptors that reduce your perception of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine, producing the “runners’ high” and typically accompanied by greater optimism.

Exercise is also a great substitute for the obsessive thinking that drives these difficult emotions. It burns up your fight/flight energy in a positive way while distracting you from obsessive thinking about how miserable life is.

To decide which exercise to do answer these WebMD published questions:
· Which physical activities do I enjoy?
· Do I prefer group or individual activities?
· Which program best fit my schedule?
· Do I have a physical condition that limits my choice?
· What are my goals? Weight loss? Muscle strengthening? Flexibility? Mood enhancement?

To ease your depressive symptoms work toward 20 to 30 minutes of exercise, three times a week; four or five times a week is even better.

But any amount of exercise is better than none and can prevent a relapse after treatment for depression. Kristin Vickers-Douglas, Ph.D., Mayo Clinic psychologist, says, “Small bouts of exercise may be a great way to a get started if it’s initially too difficult to do more.” If ten minutes is all you’ll do, then do ten minutes. Instead of beating yourself up for not doing more pat yourself on the back for starting then gradually increase to 30 minutes.

If you haven’t exercised for a long time, check with your physician. If you feel pain two hours after exercising, you probably overexerted yourself so decrease your activity level. Never ignore pain.

Finally, take advice from Dr. Mary Ann Chapman, “The key to breaking a bad habit (doing nothing) and adopting a good one (exercising)” is to:
Minimize the immediate reward of doing nothing (relief from successfully avoiding exercising);
Make the long-term negative consequences of not exercising (continued depression/anxiety/anger) seem more imminent;

In other words, instead of excuse after excuse to avoid exercise, remind yourself how exhausted you are of being emotionally stuck.

Jacquelyn Ferguson, M. S., is an international speaker and a Stress and Wellness Coach. Order her book, Let Your Body Win: Stress Management Plain & Simple, at http://www.letyourbodywin.com/bookstore.html and request she speak to your organization. Register for Administrative Professionals Day, April 27, at 239-425-3273.