By Elisheva Rabinowitz
For many years, we've been hearing about the benefits of exercise for reducing stress, losing weight, alleviating back pain, and decreasing the likelihood of some diseases. But the benefits of exercise go well beyond the waistline. Researchers have shown the positive impact of exercise on your physiological and psychological health. As a Fitness Professional and Licensed Counselor, I have seen the impact that exercise has on my clients' wellbeing.
The Mayo Clinic (2011) indicated that people who feel depressed and anxious gain the following physiological benefits from exercise:
Releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins)
Increasing body temperature, which may have calming effects.
Another physiological benefit of exercise is an increase in the immune system chemicals that can improve wellness. The Cleveland Clinic refers to "experimental studies showing that a regular exercise program of brisk walking can bolster many defenses of the immune system, including the antibody response and the natural killer (T cell) response."
Psychological benefits of exercise include:
- Improved confidence. Established exercise goals, even small ones, may improve a person's self-confidence. A small goal may be, "I am going to walk one time this week for 5 minutes." (If one is not exercising, this may be a realistic goal). New goals can be added as the first ones are accomplished.
- Removing concerns and worries. Physical activity can divert attention from negative thoughts that increase anxiety and depression. Problems like the price of gas may cause worry, but focusing on the beautiful things in Hashem's world while going for a walk can ease the mind.
- More opportunities for social interaction. Exercise may an opportunity to socialize with family members, friends or neighbors. Smiling or greeting others during a neighborhood walk can be a mood-booster, and exercising with a friend provides company and more fun.
- Replacing negative or unhealthy coping mechanisms. Choosing a healthy coping mechanism like exercise can reduce anxiety and depression.
In addition, the Association for Applied Sports Psychology (AASP) reports that clients who exercise have improved mood and self-esteem, an increased energy level, and higher satisfaction with themselves. Our overall mental health and wellbeing is affected by our level of exercise and physical activity.
Neil Wagner (2010) reported that researchersfrom Southern Methodist University and Boston University tried to find the "best type of exercise" to relieve the symptoms of depression and anxiety, they found that any type of exercise is considered acceptable and useful. They found that it is preferable to perform 30 minutes of exercise five times a week. In addition, the AASP found that programs that lasted more than 10 weeks were the most effective in reducing depression.
Kate F. Hays, past president of the American Psychological Association division of exercise and sports psychology, has written about the benefits of exercise in psychotherapy. In an interview, she gave the following three reasons for why a combination of exercise and therapy might help a client:
- When a patient is more physically active he or she will have mental and physical benefits.
- It helps a patient get "unstuck" when confronting difficult issues.
- It spurs creative, deeper ways of thinking often released by mood-improving physical activity.
Kate F. Hays indicated that some clients who appear apprehensive with face-to-face interaction often feel more comfortable discussing their issues more openly while walking. Recently, one of my clients shared with me that she was tired and didn't want to come to our session, but after only one minute of movement, she felt energized and in a better mood.
Sometimes therapies alone, or therapy combined with physical exercise, are not enough to support a client; therefore, a client may need to consult with a psychiatrist and may need pharmacological intervention.
The link between exercise and mental health seems to suggest that people struggling with mental health issues, as well as the entire population, should include some sort of movement/activity/exercise into their daily routines. Therefore, if you have not signed up for a fitness class or taken a walk recently, I recommend that you take five minutes right now to enjoy the day and HaShem's beautiful creations. Our mental health and wellbeing is not an option; it should be one of our priorities.
Bibliography
Depression and Anxiety: Exercise Eases Symptoms (n.d.).Retrieved March 25, 2012, from http://www.mayoclinic.com/health/depression-and-exercise/MH00043/NSECTIONGROUP=2
Diet, Exercise, Stress and the Immune System (n.d.). Retrieved March 25, 2012, from http://my.clevelandclinic.org/disorders/chronic_fatigue_syndrome/hic_diet_exercise_stress_and_the_immune_system.aspx
Psychological Benefits to Exercise. Retrieved March 25, 2012,
http://appliedsportpsych.org/resource-center/health-and-fitness/articles/psych-benefits-of-exercise
Wagner, N. (2010). "Exercise as Mental Health Treatment". Psychiatry/Neuroscience. Retrieved March 25, 2012, from http://www.cyberounds.com/content/news/psych/0426/mentalexercise.html
Wright, Suzanne. (April 2008). "Exercise is Good for the Body and the Mind. It may Improve Psychotherapy Sessions Too". WedMD Retrieved March 25, 2012, from http://www.webmd.com/balance/features/walk-and-talk-therapy.