The Link Between Mental Health and Exercise

Mental Health – Did you know globally the number of people living with mental health conditions is growing, and sadly we are experiencing the same trend here in Australia.

Anxiety, depression, and psychological distress are becoming increasingly common and there is no doubt our modern lifestyles are contributing to this.

In 2018 the Australian Bureau of Statistics National Health Survey found that the typical Australian managed around 42 minutes of exercise each day but was also overweight or obese and did not eat enough vegetables, according to accepted dietary guidelines.

While 42 minutes of exercise sounds reasonable, most of this was walking for transport or exercise

Of course, our lives have been significantly impacted by COVID-19 since that survey was conducted. And thanks to continued lockdowns and restrictions we now face a whole new level of mental health challenges while our exercise and activity behaviours have drastically changed.

The good news is that there is an overwhelming amount of evidence suggesting that regular exercise can have a significant positive impact on our mental health. And wherever we live and whatever our circumstances, we can almost always introduce some form of exercise into our daily lives.

While researchers are still exploring the link between exercise and mental health, some of the initial findings prove that aerobic exercise reduces anxiety and depression. It is thought that this is due to increased blood circulation to the brain, which also improves our ability to cope with stress.

Exercise has also been found to have a positive impact on self-esteem which can lead to more confidence in social settings and when interacting with others.

Other proven benefits of exercise include increased energy and stamina, improved sleep quality, reduced tiredness, greater levels of mental alertness, better endurance, and an increased interest in sex

Other proven benefits of exercise include increased energy and stamina, improved sleep With so many positive benefits to be gained, it seems obvious that anyone experiencing mental ill health should be exercising. In fact, we should all be exercising regularly to reap the mental and physical rewards.

But sometimes it’s not that easy. Finding the motivation to exercise can be incredibly difficult when you are experiencing depression or anxiety. Even worse, when even the idea of embarking on an exercise regime is overwhelming it can lead to self-criticism. In reality, people with poor mental health are not lazy or unmotivated but feeling this way can create a vicious cycle.

Thankfully, there are ways to break this pattern and the key is to be gentle on yourself and manage your own expectations around how much exercise you can achieve.

Setting a micro goal such as a 5-minute walk once a day can be enough to kickstart new habits and create a positive cycle. That 5-minute walk will be enough for your body to release endorphins which will improve your mood. Plus you will have the satisfaction of achieving the goal you set for yourself.

It’s also important to increase your goals gradually, even though it can be tempting to push yourself hard when you embark on an exercise routine. The self-criticism that comes with depression often leads to a feeling of never being good enough, so keep your goals small and achievable and celebrate your accomplishments.

If you feel too self-conscious or anxious about exercising around other people, online exercise programmes have become increasingly accessible thanks to COVID-19.

Home exercise equipment is another excellent option, providing you with the ability to exercise in private at a time that best suits you.

Photos from Shutter Stock