Survival of the Fittest, Pt. 3: Taking Action

 

Bridgette W. Gottwald LPC, NCC

Audio Version

Tired of hearing me talk about how beneficial exercise is for your brain and well-being? That’s cool because I’m actually tired of writing and talking about it, too! You may find yourself wondering this: now that I have all of this information and know what’s good for me, what are ways that I can practice it? Well, fear not, because this third and final part to my “Survival of the Fittest” blog will explain just that!

 

But I Don’t Like the Gym…

 When suffering from anxiety or depression, exercising may seem like the very last thing you would want to do, but once you get motivated, you will reap the rewards from your physical activity. If you don’t like going to the gym, there are many other things that can be done to engage in physical activity that is less daunting, so get creative! Walking thirty minutes per day, at least five days a week would be a good place to start. If this seems too intimidating, then start with twenty minutes of any kind of exercise a day, at least three times a week. I always recommend that my patients begin slowly and choose a mode of exercise that they actually enjoy. Once you feel that the exercise frequency is under your control, you can slowly but surely increase the duration. Remember that exercise does not need to be “lengthy or intense to enhance mood.” Consistency is key. When it comes to mental health, practicing and continuing exercise is a “powerful adjunct to existing treatments.”

 

Different Types of Exercise

If you’re feeling intimidated and don’t know where to start, don’t fret and check out this list below to get started on moving mindfully! For all of these different types of workouts, results have indicated that all kinds of exercise are ample enough to reduce depression rates. 

·      Aerobic exercise: jogging, running or brisk walking

·      non-aerobic exercise: strength training, relaxation, coordination and flexibility training

·      Tennis or squash

·      Weight lifting

·      Resistance training programs

·      Swimming

·      Water aerobics

·      Yoga or hot yoga

·      Local workout studios in the area (Ex: Pure Barre or Soul Cycle)

·      Biking

·      Hiking

·      Jump roping

How and Why Does It Help?

Regular exercise can help ease the symptoms of depression in many ways. Check out the list below to learn more about the specifics behind the research: 

  • Release of feel-good endorphins: promotes chemicals within the brain that enhance your sense of well-being

  • Taking your mind off of worries or ruminating thoughts: breaking the cycle of negative thoughts that feed depression

  • Building and gaining confidence: getting into shape can cause you to feel better about your physical appearance and it can be confidence-boosting to achieve fitness goals or challenges

  • Social interaction: exercise can provide you with the opportunity to engage with other people and even meet new friends

  • Healthy coping mechanism: exercise can be a positive way to deal with and manage depression symptoms, as opposed to engaging in negative coping mechanisms such as drinking alcohol or dwelling on how you feel

In order to get motivated, it might help to identify what forms of physical activity you actually like to do – and this may take some troubleshooting, so remember to be patient. If you set realistic goals, you will be able to start small and think realistically about a new workout routine. Broaden your scope of mind about exercise and try to change the way in which you think of it – and avoid viewing it as a chore. Perhaps you could focus on little ways to incorporate it into your day such as taking the stairs or parking your car a little further away. Even making small changes with exercise will prove to have an effect on your overall mood and depression symptoms. Time to get off the couch, get moving, and break a sweat!

Reference:

 May Clinic Staff, Depression and Anxiety: Exercise Eases Symptoms, Retrieved from: https://mayclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

Lynette, L. and Perna, F. (2004). The Benefits of Exercise for the Clinically Depressed. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/

 
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