We all know that exercise is good for the body. But getting in a sweat session on a consistent basis is also good for dealing with depression, anxiety, stress, and more.
A study done at the Harvard T.H. Chan School of Public Health came across the conclusion that running for 15 minutes a day or walking for an hour lessens the risk of major depression by 26%.
Another research from the Cooper Clinic in Dallas found that as little as 30 minutes of aerobic activity three to five days a week can increase your longevity by adding up to six years to your life Add in 2-3 days of resistance training and you can live a stronger and healthier life.
Now how you get in your sweat session doesn’t only have to involve crushing it in the gym or running on a treadmill. It can include a wide variety of physical activities that gets your blood pumping, heart thumping, muscle working, and sweat dripping.
Definitely lifting weights, powering through a yoga session, or running outside will get the job done. But so will working in the yard, playing with your kids, washing the car, or getting in a surf session will also improve your mood and mental health. Even sex has its mood enhancing benefits.
Getting a good sweat through exercise and physical activity not only releases the feel-good chemicals in your brain known as endorphins but also improves neural growth as well as your anti-inflammatory system (the system that fights inflammation).
Overall, as you make exercise part of your weekly routine and become more active, your body naturally begins to feel good.
Since the body and mind are linked, it only makes sense that as your body feels better, so will your mind. While this sounds all good, researchers found that the mental health benefits of exercise and physical activity will most likely only last if you stick with it over a long period of time and are consistent.
This brings up a good reason for you to focus on finding activities or exercise routines that you enjoy.
How To Get Started
Starting for many people is the hardest part and sticking to a plan can also be the most challenging. Here are some tips to help you:
Find what you enjoy: Really take a moment to think about what you enjoy doing. Maybe it’s playing basketball or soccer, but you haven’t played for awhile. You can look into joining a league which also brings in a social aspect and comes with its own mental health benefits. Or maybe you want to get back in the gym but don’t know what to do; get a trainer, join a fitness studio like Orange Theory and F45 or get your namaste on at any of the many yoga studios. Most important is to make sure you enjoy the activity and are able to thrive in the environment you are in.
Don’t think of exercise or physical activity as a chore. Once you starting thinking of exercise as something you “should” do – it’s bound to fail. You must change your mindset and look at exercise and being active as something that you do because it makes you feel better and your way of self-care
Accept the fact there will be setbacks. Achieving your goals is never a linear path. There are always ups and downs with twists and turns. If you aren’t able to get in a workout one day, that’s okay. If you eat beyond your limits, you will be okay. It doesn’t mean you failed or that can’t stick with a routine. Get back after it the next day and continue on. Remember, you are in this for the long game.
Set a goal. This goal must be a reasonable and realistic goal. When you find your goal, make a plan to gradually work up the goal. For example, if your goal is to get into the gym three days a week. Start with one or two days. Create a plan that is specific to you and works with your current abilities and needs. To often people set goals and jump right into them not realizing they are way in over their head
Get support. Find friend or a group to support you in your journey towards living a healthier and stronger life. This support will help you when those obstacles show up and keep you on track or get you back on.
