How to exercise for mental well-being
Find it a struggle to exercise? I have good news!
I recently listened to a book called “No Sweat” by Michelle Segar.
Another coach had recommended it.
I had a belief for a very long time about exercise -.we’re often made to believe that exercise has to be:
Hard
Uncomfortable
Sweat inducing
Something you ‘do’
But actually, unless you are training or want to achieve a specific goal, exercise didn’t need to be uncomfortable, difficult or even ‘exercise’. In fact, it’s everyday movement that is important when it comes to physical and mental health.
Movement is one of what I call the ‘three pillars’ of mental health (See more on this here). Movement is a fundamental part of feeling good. It provides mental and physical benefits and has been shown to be as effective as an antidepressant!
A recent study went as far as saying:
"Physical activity is highly beneficial for improving symptoms of depression, anxiety and distress… Physical activity should be a mainstay approach in the management of depression, anxiety and psychological distress."
If you’re a little like me and struggle with going to a gym, team sports or high-impact sports - research also suggests that if you find it difficult to 'exercise' - some reframing is helpful.
It helps to think of ‘movement’ rather than exercise. 💃🕺
Research also found:
“all types of physical activity and exercise were beneficial, including aerobic exercise such as walking, resistance training, Pilates, and yoga".
Studies have suggested the optimum amount for mental health is between 2-6 hours per week*, therefore:
More exercise was not always better
Things you do every day may be considered as part of your exercise regime. Who hasn’t spent a day in the garden and felt every single muscle in the body has had a good workout? Going up and down stairs, housework, cleaning. We do perhaps have to make more of a concerted effort to move regularly compared to our ancestors - especially being that so many of us are in sit-down jobs. Moving every 20 - 30 minutes is essential.
Experience fatigue or pain?
Dealing with chronic fatigue or chronic pain can be incredibly frustrating. In this instance - it’s important to do movements which don’t cause you pain. Even the smallest bit of movement is going to be better than nothing.
Do it every day, and build up slowly. You may need to simply start by walking to the letterbox. Movement is important even when struggling with chronic fatigue - so do what you can.
If you are just good old regular tired however - and haven’t moved much during the day:
🏃♂️got a minute?
A quick burst of star jumps, a minute of fast-as-you-can running - anything that gets your blood pumping and your heart moving is good.
A plank pose for as long as you can hold it
Walk up and down some stairs
No time for exercise?
Vacuum or mop your floor vigorously
Squat a few times in the kitchen while waiting for the jug to boil
Park & walk a bit further into the supermarket
More time?
A 45-minute yoga class or a walk on the beach. 🚶♀️
Go to a dance class or follow an online dance group such as Body Groove
Join a group that involves movement and fun at the same time (a nature photography course for example)
Basically - see movement as a gift that you enjoy, and
Exercise as much as it makes you feel good. - give yourself the gift of movement
(*This doesn't mean that exercising for more than six hours is bad! This is simply research and it's on mental health - not cardiovascular health. If you love and enjoy loads more exercise - then keep doing that!)
Helen is a registered nurse, specialising in mental health from a holistic perspective. She is passionate about supporting people to have optimal mental health and well-being.
Based in New Zealand, Helen is available for speaking, education sessions and one on one appointments.
Helen Duyvestyn RcN, MHSc