Movement for Mental Health
A third pillar of lifestyle medicine is movement. Movement can be anything from structured exercise to something like gardening or walking the stairs instead of taking the elevator but regardless of the type of movement, it can be incredibly beneficial for your wellbeing.
There are numerous mental health benefit of exercise.
The Science Behind the Connection
Numerous studies have shown that exercise triggers the release of endorphins, often referred to as "feel-good" hormones. These natural chemicals help alleviate feelings of anxiety and depression, promoting a sense of happiness and relaxation. Additionally, exercise increases serotonin levels, which can improve mood and regulate sleep—both essential for mental health.
Stress Reduction
Physical activity is a fantastic stress buster. When you exercise, your body produces cortisol, a hormone that helps manage stress. However, regular exercise can lower cortisol levels over time, leading to a more resilient response to stress. Whether it's a brisk walk, a yoga session, or an intense workout, moving your body helps clear your mind and provides a valuable distraction from daily worries.
Improved Sleep Quality
Sleep and mental health are closely intertwined. Regular exercise can help you fall asleep faster and deepen your sleep. A good night’s rest can significantly affect your mood, cognitive function, and overall mental health. By incorporating physical activity into your daily routine, you may find yourself waking up more refreshed and ready to tackle the day.
Boosted Self-Esteem
Engaging in regular exercise can enhance your self-esteem and body image. Achieving fitness goals, no matter how small, provides a sense of accomplishment and boosts confidence. Whether you’re lifting weights, running a mile, or mastering a yoga pose, the progress you make reinforces a positive self-image and can lead to greater overall mental well-being.
Social Connections
Exercise often provides an opportunity for social interaction, whether it’s joining a fitness class, running with friends, or participating in team sports. Building connections with others can help combat feelings of loneliness and isolation, which are significant contributors to mental health issues. Sharing fitness goals and supporting one another can create a strong sense of community.
Mindfulness and Mental Clarity
Many forms of exercise, particularly yoga and tai chi, incorporate mindfulness and focus on the present moment. This can help reduce negative thought patterns and increase mental clarity. By concentrating on your breath and movement, you can cultivate a deeper sense of awareness and calm, enhancing your overall mental health.
Finding What Works for You
The best part about exercise is that it’s not one-size-fits-all. Finding an activity you enjoy is key to reaping its mental health benefits. Whether it's dancing, hiking, swimming, or practicing martial arts, the goal is to stay active and engaged. Aim for at least 150 minutes of moderate-intensity exercise each week, but remember that any movement is better than none.
Exercise as a Part of Comprehensive Psychiatry
As you can see, exercise and movement have multiple benefits to mental health. In psychiatry, we often include exercise or movement as a part of your prescription just like we would medication.
In working with patients, we discuss not only your current symptoms, previous treatments, and medication recommendations, but we also can discuss your nutrition, exercise, social connection, sleep and stress. Together, we can create a comprehensive wellness plan that addresses those in a way that feels approachable and manageable to you.
Getting Started
If you would like to discuss your anxiety, depression, OCD or other mental health concerns and learn more about a comprehensive approach to psychiatry, Kathryn Werner, PA-C and Stacey Whitaker, PA-C would be happy to help. If you live in Alabama, Idaho or Florida, schedule an appointment now to get started feeling your best.
