Written by: Abbey Cerny, LMHC
There are obviously many benefits to having good physical health, so why doesn’t everyone maintain their physical health? One of the most often perceived barriers is a lack of time; most people are busy with work, families, and home and they do not prioritize physical fitness in their schedule. The truth is, you do not have to dedicate huge amounts of your time to see the benefits of exercise or increasing movement. A little bit of movement or activity is better than none! Harvard T.H. Chan School of Public Health found that consistently running 15 minutes or walking for one hour each day reduces the risk of Major Depressive Disorder by 26%. Just 30 minutes of moderate exercise 5 times per week is sufficient. If 30 minutes feels ambitious, try breaking it down into two 15-minute sessions or three 10-minute sessions. Start slow, listen to your body, and move frequently and consistently. If you choose not to prioritize exercise and movement during the week, consider being effective with your weekends. A recent study in the UK found that exercising once or twice on the weekends can produce almost as many health benefits as exercising during the weekdays.
Do not let time be an excuse for not getting in some movement – fit it in whenever you have a moment! If you are struggling with consistently scheduling or prioritizing exercise, consider looking for small ways to increase your movement during the day, such as:
Moving around the house (cleaning, yard work, washing the car, etc.)
Activities on the go (if possible, bike or walk to appointments or for errands, get off the bus a stop early, part in the back of the parking lot, or take a walk during your coffee break)
Involve others (make a bike ride part of your family routine, play tag with your kids, rent canoes, or explore a new place to walk with your dog, partner, or friend)
Get creative with your activities (go to a fruit orchard, dance to music, take a hike, swim at the beach, stretch while watching TV, join a bowling team or martial arts, or try a yoga class)
Even if you know physical activity is good for you, it can still be difficult to take the steps to engage in movement. Depression may zap you of all your energy or anxiety may make working out in public seem impossible. Below is a list of symptoms you may be experiencing with some possible interventions for trying to increase physical activity, despite these symptoms:
Exhaustion – When you are feeling tired, stressed, or overwhelmed, it can feel like working out will make you feel worse. The truth is that exercise has been shown to dramatically reduce fatigue and actually increase energy levels. If you are really tired, promise yourself that you will commit to a 5-minute walk; there is a good chance this will boost your energy levels.
Overwhelmed – When you are stressed or depressed, adding another thing to your to-do list can seem counterproductive or may seem impractical if you have children to care for. But the benefits of exercise often help to alleviate stress. Additionally, by choosing to prioritize (that is, deciding that something is a necessity for your well-being) exercise, you will find time to squeeze movement into your day.
Hopelessness – Feelings of hopelessness may make it difficult to start exercising. You may feel like it won’t work or provide any benefits. Explore ways to get moving that is comfortable for you. Start slow and easy with low-impact activities for a few minutes each day. Keep expectations reasonable and try to keep an open mind to looking out for the benefits of increasing your movement.
Low Self-Esteem – Do you constantly criticize yourself? Exercising and physical activity can help to increase our gratitude for what our body does for us. Additionally, consistently exercising shows ourselves that we can commit to challenges and reach fitness goals; both of which can help gain confidence and improve how you think of yourself.
Pain – Various things can impact someone's mobility and ability to exercise, including disabilities, obesity, arthritis, and injuries. Make sure you talk with your doctor about safe ways for you to exercise. Listen to your body and do what you can for movement. Consider shorter and more frequent exercise sessions or exercising in the water to reduce stress on joints.
Are you new to exercise/movement or have a history of inconsistent exercise patterns? Consider the following tips to help you stay committed to your physical health journey:
Start small – Activity or chores may seem overwhelming when you are experiencing depression or anxiety. Start by setting small, achievable goals that set you up for success and help improve your mood. Instead of setting a goal to clean your entire kitchen, start by doing the dishes or even collecting the dirty dishes in the sink.
Be Smart in Scheduling – Try to schedule high-energy activities for the times of day when you tend to have more energy. For example, if you feel most energized first thing in the morning, try to exercise in the morning. If you have more energy on the weekends, focus on your workouts then. If you experience a burst of energy after meals, try going for a 10-minute walk after you eat.
Enjoy the Activity – Any activity that gets you moving is great and if enjoying the activity makes you more likely to consistently do it, then that is even better! Consider prioritizing activities you enjoy doing that include movement, such as shopping, walking the dog, kayaking, hiking, sailing, skiing, or a new physical activity.
Be comfortable – Wear clothing that you feel comfortable in and find a setting for physical activity that makes you feel safe and calm. If the public gym is too overwhelming, try exercising in a quiet park or in your own home.
Reward yourself – Many rewards come from physical activity, including the feeling of accomplishment afterwards and positive health benefits. But it can help keep our motivation up if we set up a reward system for ourselves. Make sure the reward does not hinder your progress but still keeps you motivated. You might consider rewarding yourself with a hot bath, a yummy smoothie, extra television time, or a new book.
Include your friends – Exercising with friends or family can make it more enjoyable and fun, but it can also give you someone to help hold you accountable to the workout. This can also help to strengthen your friendships and connections with others.
The mind and body are so interconnected that the mental health benefits of physical activity cannot and should not be ignored or glossed over in mental health services. The health benefits from regular exercise should be discussed, emphasized and reinforced by mental health professionals to their clients. Regardless of your abilities or barriers, improving physical fitness and increasing physical movement are appropriate interventions for almost anyone and it has few possible side effects. Consult with your doctor to ensure you are engaging in physical activity that is the right fit for you.
Interested in learning more about the benefits of physical activity and how exercise can positively impact mental health challenges? Check out our blog post Mental Health Benefits of Physical Fitness to learn more about the many benefits to increasing physical movement.
Our therapists at Forensic Insight Group are here to support you and answer any questions you may have. Contact us today to schedule a free fifteen-minute consultation regarding individual therapy or to inquire about other services we provide.
Citation:
Robinson, L., Segal, J., & Smith, M. (2021). The mental health benefits of exercise. Help Guide. https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a