Exercise and Movement To Support Mental Health
By Erinn Williams, LCPC
How great is it that we can nurture our mind at the same time as our body?! Beyond the more common benefits of exercise - improving cardiovascular health and overall strength - exercise and movement can buff up our brains, too. Known as a natural mood booster, exercise is proven to increase our endorphin levels, naturally lifting our mood. In fact, mindful exercise and movement therapy are both frequently integrated into many mental health treatment plans. It can help us manage symptoms of depression, reduce cognitive issues and alleviate anxiety and stress.
Exercise also doesn’t mean just running on the treadmill or lifting weights! It’s really anything that gets us moving! Try going for a walk during your lunch break or dancing while making dinner in the kitchen - all types of physical activity can help you release stress!
So, how do you get started?
GET MOVING!
There are four kinds of exercise: endurance, strength, balance and flexibility. Research shows that an average of just 150 minutes of moderate physical activity each week can help boost energy, socialization, fight sickness and improve your overall emotional wellbeing. It’s important to engage in the type of exercise that YOU enjoy!
If you aren’t a fan of the gym, that’s ok! Try taking the stairs instead of the elevator or even walk to the store instead of driving. Physical activity has profound effects on the structure of our brains - specifically in the regions most affected by depression and schizophrenia.
Yoga is a low-impact form of exercise that has been shown to lower stress hormones in our bodies while increasing beneficial brain chemicals like endorphins and GABA (gamma-aminobutyric acid). These feel-good chemicals help decrease anxiety and improve mood. Over time, the effects of yoga are believed to even slow down the natural aging process of the brain that can alter memory and cognition as we get older. The benefits of yoga have led to it being a well-regarded practice tool of psychotherapy.
Running is known to control stress and boost the body’s ability to deal with mental tension or issues. The chemicals released during and after running can help calm anxiety symptoms (we’ve all heard of “runner’s high”). This type of cardiovascular exercise can also create new brain cells to help improve overall brain performance - boosting creativity for up to 2 hours post run!
Mindful Movement refers to engaging in different exercises while placing all of your attention on the movements of your body and your breathing. When we practice mindfulness, we are training our attention to stay in the present moment instead of wandering off with our thoughts into the past or future. By keeping our attention in the present and bringing it back each and every time it wanders off, we are training the brain networks we use to control our attention. Try Tai Chi, Qigong or even just walking outside!
DMT, known as Dance/Movement Therapy is a type of therapy that uses movement to help individuals achieve emotional, cognitive, physical and social integration to help reduce stress and manage your mood. It can be conducted in groups or individually. Dance/movement therapists assess body language, non-verbal behaviors, and emotional expressions, helping people work on issues through the use of a “movement vocabulary” that is centered around physical expression instead of words. Sometimes, just busting a move is a great way to lower stress and anxiety - while getting to the root of many underlying issues!
Pro Tip: start slow and monitor your progress! Remember to track the benefits you feel post-exercise. This will help you see the connections between movement and how it makes you feel. Most importantly, have fun! It’s easier to stick to activities that you actually enjoy.
SELF-ESTEEM
Exercising can make you feel more comfortable with yourself and increase your self-confidence. According to research, physical activity is directly and indirectly associated with self-esteem. Feeling confident about your body and its capabilities can help people who struggle with many mental health issues. When you feel better physically, you start to feel better mentally! Movement and exercise incorporate setting and achieving goals - and when you achieve these goals, you naturally gain a sense of accomplishment - giving you the emotional stamina you need to seize the day.
SWEET DREAMS
Regular movement and exercise can even help us sleep better at night. Studies show that short bursts of exercise in the morning or daytime can help relax your body later at night, helping you get a good night’s sleep so you feel refreshed throughout the day. So, how much exercise do we need for better sleep? The good news? Studies show that individuals who spend at least 30 minutes doing moderate aerobic exercise may see a difference in sleep quality that same night!
Your mind and body are well-connected. Our brains might be the master control system for how we move our bodies, but try to remember that the way you move can also affect how you think and feel! Regular movement and mindful exercise can do so much for your body, mind and spirit - regardless of your age or fitness levels.