Mental Health: The benefits of exercise we don't usually talk about.
As a registered dietitian, it is my responsibility to not only recommend appropriate nutrition modifications, but also encourage exercise. Nutrition and exercise go hand in hand; you cannot have one without the other. When discussing exercise with patients, I give them the usual run down.
"It will help you lose weight."
"Exercise helps reduce the risk of chronic diseases such as heart disease."
"Taking a walk after dinner will improve your blood sugars."
I emphasize each of these points to help my patients understand the long-term health benefits of exercise.
Due to an unfortunate stigma, mental health is a component of long-term health that is often neglected. In a similar fashion to which nutrition and exercise are intertwined, you cannot strengthen your long-term health without taking care of your mental well-being. While I never make recommendations regarding psychopharmocological or psychotherapy treatments, I make a point to bring mental health to the forefront when encouraging a patient to exercise. Mental health exists on a spectrum that varies greatly in severity. Whether someone has a stressful life or someone is formally diagnosed with a psychiatric condition, research has shown that exercise can improve mental health for everyone.
There are a variety of proposed theories about exercise and the brain. Ever heard of a "runner's high?" Some researchers focus on these feel good chemicals released during exercise including neurotransmitters, endorphins, and endocannabinoids(1). Other studies have looked at the effect of exercise on specific parts of the brain that control and process emotions, mood, motivation, stress response, and memory(2,3).
How can exercise improve mental well-being?
1) Healthy distraction from your to-do list.
2) Boosts self-esteem and self-efficacy.
3) Improves sleep.
4) Increases energy and stamina.
5) Broadens social interaction.
6) Relieves stress.
7) Reduces anxiety, depression, and negative mood.
How do I get started?
There are tons of different exercises for the fitness novice all the way to the gym guru. Switch it up and don't get bored! The keys are to have a plan and make yourself accountable. Write on your calendar when you are going to work out and what exercises you will do. Set goals to keep yourself motivated. Grab a friend. Find ways to incorporate exercise into your work day: take the stairs instead of the elevator, walk instead of drive, get off the subway one stop early and walk to your destination. And most importantly, start small. Don't try to run a marathon when you haven't run a day in your life. Walking for 10 minutes 1 day during week 1 of starting to exercise is better than doing nothing at all (and it's 10 more minutes of exercise than you were doing the previous week!).
Get out there and get moving!
Are you or a loved one suffering from a mental health crisis? Call (775) 784-8090 or text "ANSWER" to 839863 for 24/7 365 help. Don't be ashamed. There is always someone there to listen and help.
References
(1) Mayo Clinic Staff. Depression and anxiety: Exercise eases symptoms. Mayo Clinic. http://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495. Published October 10, 2014. Accessed August 16, 2015.
(2) Madaan V, Sharma A, Petty FD. Exercise for Mental Health. Prim Care Companion J Clin Psychiatry. 2006; 8(2): 106. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/. Published 2006. Accessed August 16, 2015.
(3) Schneider S, Strüder HK. Function Neuroimaging in Exercise and Sports Sciences. Springer International Publishing AG; 2012: 485-497.
(4) Frechman R. The Importance of Fitness in Your 30s. Eat Right. http://www.eatright.org/resource/fitness/exercise/benefits-of-physical-activity/the-importance-of-fitness-in-your-30s. Published May 7, 2015. Accessed August 16, 2015.
(5) Ellis N, Punnett G, Randall J. Open Journal of Medical Psychology. 2013; 2: 81-85.
