Moving to improve your mood
With mental health disorders so common in our society, I am always looking for effective, safe and easy tools to help people manage their mental health. There is lots of research now which supports the idea that physical activity can improve not only physical health but also mental health.
Moving your body more regularly may help you to sleep better, to reduce feelings of stress and reduce symptoms of depression and anxiety and it can help those with mental health issues to recover. Research has shown that regular exercise of at least 1 hour per week can reduce incidence of future depression so it can also assist in the prevention of mental health issues. Getting active can connect you with other people as well as getting you outside into nature which both have benefits for our physical and mental wellbeing. Many people report immediate positive effects from getting out and moving around but for some people, it may take a while to see those benefits.
In Australia we have guidelines recommending that adults should accumulate 2.5 to 5 hours of moderate intensity physical activity per week or 1.25 to 2.5 hours of vigorous intensity physical activity per week. Unfortunately many of us are not getting to the minimum recommendations so are not getting the many benefits to our physical and mental health that we could be.
So where can you start?
It is really important to find some kind of physical activity that you enjoy so that you will be able to keep doing it in the long term. It is worth spending some time on brainstorming the kinds of activities that appeal to you as well as considering any barriers that may hold you back and how you could overcome them. For some people walking is the easiest, cheapest and most simple way to get started but for others it may be anything from swimming, dancing or group activities where someone holds you accountable.
If you haven’t been doing much it is ok to start really slowly and gradually build up the amount of activity. It is better to be active on most days if you can and even short blocks of time can add up and accumulate to get you more health benefits. You don’t have to be running a marathon or doing really vigorous activity as any kind of activity can be beneficial. Even putting on some music and dancing for a few minutes in your kitchen can get you started.
Sometimes organising an activity with a friend can help get you moving and keep you motivated. Putting your chosen activity in a diary can also help to keep you accountable.
It is a good idea to spend some time every few weeks to review your activity plan and see how things are going to ensure you stay on track.
So if you want to enjoy the mental health or physical benefits of exercise, why not get started today? Remember that even small gains count and that you may not notice all the benefits straight away.
Disclaimer:
Please note that all the information on this website is general in nature. The information on the website is not intended nor suited to be personalised medical advice for any individual person. This information does not take the place of professional advice or treatment from a qualified medical professional.
If you have any health concerns, please consult with a suitably qualified healthcare professional. You should not discontinue any medical treatment, disregard medical advice or delay in seeking medical advice because of any information provided on this website. If you have any medical or health related questions, you should contact your own treating doctor.
If you have an injury or medical condition, it is important to seek individualised advice from a health professional to assess your suitability to participate in any exercise programs.