Exercise and Mental Health
When you are sprawled on your bed exhausted, anxious and maybe even feeling depressed or down, the last thing you may want to do is get up and get your body moving. But what if I told you that movement might be exactly what you need?
Exercise can be seen as our faithful friend as we navigate mental health issues, specifically anxiety and depression.
Have you ever wondered why you feel so giddy and free post-dance party? “Aerobic exercises, including jogging, swimming, cycling, walking, gardening, and dancing, have been proven to reduce anxiety and depression.3” (Sharma et al., 2006). Even doing just 30 minutes of exercise three to five days a week can greatly improve your symptoms of anxiety and depression (Mayo Clinic Staff, 2017). There are several biological dynamics that result in this improvement in mood. Essentially, physical activity causes an increase in blood circulation to the brain, and it affects the hypothalamic-pituitary-adrenal (HPA) axis, which regulates reactions to stressors (Sharma et al., 2006). It also results in the release of those “feel-good endorphins” (Mayo Clinic Staff, 2017) – thus, the joyful feeling after a dance party.
Some health benefits that are especially critical for college students, in my opinion, include better sleep, stress relief, improvement in mood, increased energy and mental alertness (Sharma et al., 2006). It can also boost confidence/self-esteem and provide one with the opportunity for more social interaction (Mayo Clinic Staff, 2017).
I, for one, can definitely attest to how effective exercise is in raising my mood. For example, there was a huge difference between my mental states when I was injured and fully engaged in my sports. I felt like a completely different person when I was able to work out – going to practice gave me purpose, something to look forward to after a long day of school and time to spend with my friends. However, I know it can seem like a rather big feat to get started, so let’s go over some ways to get into exercise and get those endorphins pumping!
Exercise looks different for everyone – it doesn’t have to be enrolling in a workout program, being a part of a sports team, going to the gym or running.
Although it can, of course, if you enjoy any of these! So, find a type of exercise that YOU enjoy and that fits your needs. Consulting with a doctor may be helpful if you have health conditions and/or are taking medications because they can suggest what type of exercise and what intensity level will be best for you. You can also experiment and see what sticks. Exercise can come in many different forms other than the options mentioned previously, such as going on walks, dancing around your room, throwing a frisbee with friends – the possibilities abound! Since we live in Southern California and have easy access to both the beaches and mountains, swimming in the ocean and hiking are also great (and fun) ways to get your body moving!
Additionally, when you are creating an exercise plan, set reasonable goals and expectations for yourself. As we are busy college students with various responsibilities, intensive workouts every day may not be attainable for all of us. We can expand the way we think about exercise and integrate smaller amounts of physical activity into our daily routines, such as walking around campus more or taking the stairs instead of the elevator. The phrase I like to remind myself of is “Any movement is good movement!”
The mentality we have around exercise is also really important. Instead of thinking of it as another thing to check off your long to-do list (which would, in effect, add to your stressors), approach it as part of your toolbox for your overall well being.
For me, going to the gym with my sister is part of my self-care routine, as it contributes to both my physical and mental health in positive ways. Exercise by no means requires one to be in a club, intramural or competitive sports team. However, I think we can gain a lot from the social interaction that comes with working out with others! This could be a partner who goes with you to gym sessions, runs, hikes, swims, dance, yoga or pilates classes, the list goes on. Even though the two sports (gymnastics and track) I did are both considered individual sports, I met some of my best friends through them. Track especially became something that I looked forward to going to every day after school. It was like therapy for me in physical activity form, as it gave me the opportunity to interact with a lot of people and to get my mind off of school and other concerns. I also found so much joy in setting goals, challenging myself during practices and eventually achieving (but sometimes not achieving) those desired results.
This points to a common attribute of exercise – there will be some setbacks along the way. It will not be an upward linear or logarithmic trend, and that is completely okay! Give yourself recognition for all the progress you have made and know that it is entirely normal to encounter obstacles. Sometimes, for example, I get into a critical mindset when I lift less than the week prior. However, I acknowledge that being at the gym and getting movement into my day is in and of itself more than enough. Celebrate yourself every step of the way!