Exercise, keep active and lift your mood. Improve your health and give yourself a routine.
- dannidobsonpt
- May 18, 2020
- 5 min read
Updated: Nov 13, 2020
During these very difficult times many people are feeling a bit low. The dark nights certainly don't help! We can't go to the Gym, Exercise how we would like or socialise. But it is very important that you start or maintain some form of exercise and keep to a routine. Even taking a walk every day will help!
Exercise is great way to lift your mood and improve your ability to deal with stress. When you exercise, your body often feels more relaxed and calm, there are physical benefits but also mental benefit, that should not be overlooked.
How Does Exercise Improves Mood?
When you engage in medium/high-intensity exercise, your body and brain produce hormones and neurotransmitters. These have a positive impact on your mood, memory, energy levels, and sense of well-being. Some of these are known as endorphins, the body's feel-good chemicals. They can result in the "runner's high" that you hear joggers talk about.
After exercise, your muscles are tired, but you often feel more relaxed. You may also feel a sense of accomplishment, which boosts your self-confidence and improves your sense of well-being. Thanks to you exercising, the tension and stress in your muscles and your mind are reduced.
While exercise is not, on its own, a treatment for depression. Studies show that even a single bout of exercise results in positive changes in brain chemicals and can improve your mood. A study (https://content.iospress.com/articles/brain-plasticity/bpl160040) on the effects of exercise published in the journal Brain Plasticity, found that after exercise, people reported a better mood with decreases in tension, depression, and anger.
In fact, for people with mild or moderate depression, 30 minutes of intense exercise may be effective for improving mood. In this article: (https://www.sciencedirect.com/science/article/abs/pii/S0165032715314221?via%3Dihub) it looked at 23 randomised controlled studies. It found combining exercise with conventional medication and cognitive behavioural therapy treatment for depression reduced depression symptoms even more.
Most studies on exercise and mood show that 30 minutes of daily exercise is enough to reap the benefits. More exercise isn't necessarily going to make you happier, as with anything, it's possible to overdo it! For example, one of the benefits of exercise is that it stimulates cortisol production, which can help with memory and alertness. On the other hand, too much cortisol can have negative effects on your body and for your mood, so start but don't go too far!. (see: https://www.verywellmind.com/cortisol-and-depression-1066764).
Types of Exercises to Improve Mood
When it comes to exercise, it's crucial that you pick something you enjoy. Cardiovascular exercise is great, but if you hate running for example then you most probably you won't stick with it. When an activity is more enjoyable, the chances are better for long-term adherence.
For your exercise choices, you might try a mix of solitary activities like walking, gardening, perhaps try some of the free on line activities? ( I don't personally like them but it can help you with a sense of belonging or group). Try learning something new that gets your heart pumping? Try an on line Dance class, if you have a dog, pick some new walks.....hikes/dog walking with your immediate family bubble or bike rides are great. But remember to stick to the guidance on Social distancing!
Try some or all of the following activities. Some people get bored with the same exercise day after day; others relish the routine. Consider keeping the exercises you love as your base workout. Then try swapping in other activities as your mood, schedule, or our Yorkshire weather changes.
Cardiovascular and Aerobic Exercises
Cardiovascular and aerobic exercises are great for creating the intensity required for the release of mood-raising endorphins in your body. Aerobic exercises are those that get your heart rate up, like jogging, swimming, cycling, brisk walking, skipping or using a rowing machine. You can also get your heart rate up by doing activities like gardening and dancing—both have been shown to reduce depression and anxiety. Try a one minute sit/stand challenge every day... sit at a dining room chair, place your hands across your chest and stand up. Once stood up fully,sit back down and repeat. Recording your number every day and trying to beat it! This test can be used to determine lots of things like to assess your exercise capacity and leg muscle strength. You can even compare yourself with others, just search 1 minute STS test.
Resistance Training
Resistance Training or exercising with weights, be that kettlebells, dumbbells, bands or barbells is really good for you, both your body and mind. Whilst I often go on about the need to maintain your muscle mass and strength (can we say that is a given)? It was found that the mental health benefits were pronounced for people performing low-to-moderate intensity strength training. You don't need to have a full gym and equipment like me, you can improvise....a 2 litre milk container weighs c2Kgs so you can use one of those or other things around your home. But do make sure you perform the exercises correctly (I can help). If you like the details, click the links to these studies and articles:
Lifting eases depression 33 trials: (https://www.ncbi.nlm.nih.gov/pubmed/29800984)
Lifting reduces anxiety 7 Studies (https://journals.sagepub.com/doi/abs/10.1177/1559827610368771)
Weight training raises self-esteem: Analysis of 113 studies:(https://journals.sagepub.com/doi/abs/10.1177/1559827610368771)
Weight training helps cognitive function: (https://www.ncbi.nlm.nih.gov/pubmed/25444575)
Yoga
Yoga is a system of holistic health and spiritual growth which focuses on meditation, breathing exercises, and physical postures. Unless you're doing an active flow or vinyasa yoga class, yoga doesn't provide much of an aerobic workout. It can, however, teach you how to relax, release tension, stretch tight muscles, and even strengthen weak ones. Performing yoga regularly can help ease anxiety and improve feelings of well-being. There are many free beginner classes on line, why not try one?
Tai Chi
A traditional Chinese exercise that is practiced worldwide, tai chi can benefit people who experience symptoms of anxiety and depression, and it has been shown to improve immune function as well as to increase the blood levels of feel-good endorphins.
Anyone can do tai chi because the movements are easily learned and repetitive. It doesn't require strength or endurance but instead focuses on the form of the movements and breathing. Tai chi is considered a self-healing practice. According to traditional Chinese medicine, the practice helps to alleviate energy blockages in the body, which helps to prevent or treat certain diseases. Search Tai Chi, learn the moves and give it a go!
30 Minutes walking is that too much to ask?
As a Personal Trainer, I firmly believe in the benefits of exercise. The body and mind are not separate things, they are entwined and part of us.
Go on! There is an exercise that will really suit you. Find out what that is, get outside (if you can), for at least half an hour a day... if you can't leave your home, just walking around the garden if you have one or up and down the stairs, is better than nothing!
If you don't feel confident to start, or don't know where to start...give me a call! I can help point you to towards something that would suit you!
Please feel free to contact me via mail, Facebook, telephone or my Website! I hope to see more of you looking after your mind and body! After all, we only get one...
Danni X
Contact me by e-mail: dannidobsonpt@outlook.com
Call/Text 07811 888394
Facebook @Dannidobsonpt
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