Often, what is good for the body is also good for the mind. One example of this is physical activity. Working out isn’t just good for your physical well-being. It can also support your mental health. At Carolina Dunes Behavioral Health in Leland, North Carolina, we think it is important to help our patients find a variety of ways that they can care for their minds, bodies, and spirits.
What Exercise Does for Mental Health
Obviously, if your body is in good physical condition, that’s a win for positive self-concept and body image, but exercise also has more direct benefits for emotional well-being. These include:
- Reduces the risk of chronic diseases, which can significantly impact mental health
- Increases the flow of blood and oxygen to the brain, which makes it function better overall
- Distraction from stressors
- Better functioning of the part of your brain that manages stress
- Reduced symptoms of depression and anxiety
- Improved sleep
- Reduced cravings in people who are recovering from addiction
- Enhanced cognitive functioning and decision making
- People who participate in team sports also have fewer mental health symptoms resulting from adverse childhood experiences like abuse or neglect, and benefit from the social connections they can make in team sports.
- Exercising outside can be especially beneficial, as it increases the production of Vitamin D, which is important for healthy brain development and functioning.
How Much Exercise Do You Need?
For most adults, 150-300 minutes per week of moderate or 75-150 minutes of vigorous activity is a good goal. This is not a hard and fast rule, however, as this can vary from person to person. It’s a good idea to talk to your doctor before you make any big changes to your level of physical activity. They can make recommendations based on your:
- Age
- Current exercise level
- Medical conditions
What If I Can’t?
Something is better than nothing. Even 10-15 minutes of activity per day has been shown to offer some benefit for mental health.
What “Counts” as Exercise?
If it increases your heart rate or makes you use your muscles, it can probably be considered exercise. Some examples include:
- Pretty much any team sport, such as soccer, basketball, football, or volleyball
- Swimming
- Walking, running, or jogging
- Bicycling
- Gardening
- Surfing
- Hiking
- Dancing
- Yoga
Consider what makes you likely to stick with an activity. Do you crave socialization with other people? Maybe you should sign up for a fitness class at a gym or join a sport. Do you love music? Maybe dance is a better choice. Are you someone who really enjoys a challenge? Perhaps you need to ensure that your exercise plan is something that tests you in some way.
Navigating Barriers
One of the reasons that many people don’t exercise is that there are things that interfere with their plans. It’s important to think about what might be stopping you and develop strategies for managing these challenges, so that you can still take care of yourself. For example:
If you have small children, you may need to:
- Arrange your workout around when their other parent can care for them
- Join a gym that provides childcare
- Trade off childcare duties with another parent you know, so you can both get in your workouts
- Make exercise a family activity
If you have physical limitations, you may need to:
- Find resources that show you how to modify exercises to work with your capabilities
- Take breaks during your workouts
- Choose less strenuous exercises while you increase your endurance
If you have negative associations with exercise, you may need to:
- Talk with a therapist about the difficult feelings you experience
- Work out with a supportive friend who can cheer you on and make you feel less self-conscious
- Find a gym or trainer that is body positive
- Do something to distract yourself while you are exercising, such as listening to music, watching your favorite show, or visiting a beautiful location
If the weather doesn’t allow for outdoor workouts, you may need to:
- Find an indoor space where you can walk, swim, or lift weights
- Walk the stairs in your home
- Use your phone or computer to find recommendations for indoor workouts
At Carolina Dunes Behavioral Health, we recognize that our patients are more than just their mental health conditions. They are whole people, whose physical health, spiritual well-being, and connection to other people impact their quality of life. We want them to have the best possible outcomes in all of these areas.
