Physical activity is obviously good for our bodies. We can see the results on our muscles and our waistlines, of consistently working out. It’s more difficult to see the impact on our brains, but research has shown that exercise is also good for our mental health. At The Pavilion, in Williamsburg, Virginia, we provide inpatient and outpatient treatment for patients who are experiencing psychiatric symptoms. We encourage our clients to use a full range of tools to manage their mental health, including exercise.
The Amount of Exercise We Need
There is no hard and fast rule about how much people should work out. Your age, current activity level, and medical conditions are just a few of the things that can impact your need for physical activity. For many people, 150 minutes per week of moderate or 75 minutes per week of vigorous exercise is adequate. If you aren’t able to do this much at first, it’s fine to start small and gradually increase your activity, as you build endurance.
You should talk to your doctor if you have not been exercising and you plan to start. They can ensure that you are doing the right amount and type of exercise.
How Exercise Helps Our Mental State
Working out impacts our brains in several different ways, that make us healthier:
- Releasing “feel good” chemicals. Exercise causes our brains to make more serotonin and dopamine, which make us feel better and are deficient in people with mental health disorders. At the same time, our brains make less adrenaline and cortisol, hormones that make us feel stressed, when we work out regularly.
- Increasing blood flow. “Getting your blood pumping” allows your brain to grow new cells and repair damaged ones more rapidly and efficiently. This improves your overall brain functioning, so you can make better decisions, handle change more easily, and learn new things more quickly.
- Adding oxygen. When the blood flow to your brain increases, it brings more oxygen with it. This will allow you to think more clearly and further add to the creation and healing of cells.
- Enhancing self-image. People who work out regularly may like what they see in the mirror more than people who don’t and are more likely to see themselves in a positive light overall.
- Increasing our distress tolerance. When you exercise, it creates physical stress on your body, which imitates the emotional stress people experience and allows your body to practice managing the distress. It then becomes easier to handle the emotional distress, when you encounter something unpleasant later.
- Distracting us from unpleasant thoughts and feelings. If you struggle with overthinking and worrying, exercise can help you break the endless cycle of anxiety.
- Indirectly improving our mental state. By enhancing our lives in the following areas, exercise also indirectly benefits our mental health: sleep, pain management, energy levels, life expectancy, and endurance.
Research has also found that consistent exercise decreases symptoms associated with:
- Depression
- Anxiety
- Obsessive-compulsive disorder (OCD)
- Substance use disorders
- Personality disorders
- Post-traumatic stress disorder (PTSD)
- Schizophrenia
Barriers to Exercise
Even if you understand the benefits of working out, you may find that you encounter some obstacles that prevent you from consistently following through. Some of the most common barriers to exercise include:
- Insufficient childcare. Some people can navigate this by joining a gym that offers childcare to members while they are working out. Others work out a childcare swap with a friend or family member who also wants to exercise, but needs a babysitter to do so. A third way this could be resolved is to work out with your children, so they see your example and get exercise too.
- Negative feelings associated with working out. Whether you hate the feeling of being sweaty, you were bullied in gym class or you’re self-conscious because you don’t like how your body looks, you aren’t alone in having difficult emotions around exercise. You may find it helpful to treat exercise like medicine. It’s not fun to take your pills, but doing so makes you more healthy later. It may also be helpful to seek out body-positive exercise facilities or workout buddies, who will build you up and encourage your effort without judgment.
- Disliking the exercises you’ve tried before. Even people who work out all the time find it difficult to follow through, if they are trying to force themselves to do exercises they hate. Try to find something you enjoy doing, even if it isn’t the most rigorous activity. Consistency is more important than pushing yourself hard. It may also help to listen to music or watch your favorite show to pass the time while you work out and to reward yourself as you reach milestones on your fitness journey
What Counts as Exercise
A wide range of physical activities can give you a workout. Going for a walk, surfing, team sports, riding your bike, swimming, gardening, dancing, and yoga are just a few examples of workouts that people sometimes forget, which could be enjoyable.
At The Pavilion, our programs and facilities are designed to promote physical activity. Our services include recreational therapy, which can help our clients reap the benefits of physical activity. We also offer a scenic outdoor space that includes walking trails.
