Link Between the Good Mental Health and Regular Exercising

Exercise does not come naturally for me. I do not jump out of bed excited to hit the gym. In fact it is just the opposite. Given the choice between going to the gym and going out to eat, shopping, or just sitting around the house, I would likely skip my workout. I am sure there are many just like me. So how do we get motivated? Is there a psychological reason why so many of us do not and cannot stay motivated to exercise even when we know how important exercise is?

We all know we should be exercising regularly.

The human body was made to move. From the tiniest atoms in our DNA to the blood in our veins and the electrical impulses in our brain, we are constantly in movement. Exercise can improve your health and reduce the risk of developing type II diabetes, cancer and cardiovascular disease. Exercise provides immediate and long term health benefits. We all know long term activity can improve our quality of life, Yet so many of us find it challenging to get up and get moving.

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Just as exercise helps us physically it also helps us psychologically.

An article written by Paul E. Greenburg in Scientific American states depression costs society $210 BIllion per year. Depression is the most common illness in America affecting 25% of the population. Given these staggering numbers how can we not advocate exercise as a way to help break this cycle. A number of studies have found that regular sustained exercise helps with depression.

Exercise may help distract us from our daily worries. Increased social contact comes from exercising with a group. Exercise can change levels of chemicals in our brain such as serotonin and stress hormones. It increases our endorphins which in turn lifts our mood. These natural chemicals can act like morphine and other painkillers in our brain. It may even help us improve or sleep cycle. There’s also a theory that aerobic activity boosts norepinephrine, a neurotransmitter that plays a role in mood. And like antidepressants, exercise helps the brain grow new neurons.

University of Toronto PhD candidate George Mammen co-authored a review of 25 different research articles, which show that moderate exercise can prevent episodes of depression in the long term. The compilation of research is published in the October issue of the American Journal of Preventive Medicine. These findings point to the possibility that exercise could be used as an alternative therapy for depression and anxiety. Subconsciously, we don't see exercise as anything to look forward to, it's just not something we want to do. So it's really easy to be distracted. This distraction usually happens before we're even aware of it It takes a minimum of 66 days for an action to become a routine according to a study carried out at University College London. Sometimes longer. It seems it takes deliberate practice. So how do we change? Where do we start? How can we get more pleasure out of a behavior you know is good for us?

I believe the first action we need to take is to find the fun in exercise. Pick activities you like the most. Remember, exercise does not have to happen in a gym. Maybe you'd rather go hiking or horseback riding, do a charity run or walk, or dance. Start small. When we begin we always start with lots of energy, enthusiasm and ambition. I think I can do more than I can. However, doing too much in the beginning leads to burnout, which leads to quitting your habit. When you first try to make exercise a daily habit, chances are, your body won’t be used to that kind of stress. Talk yourself into exercising for a few minutes. You may want to keep going. If not, you can do a couple more mini-sessions during the day, instead of one long workout.

• Progress later. Once your body is used to daily exercise, you can slowly start to increase the amount and intensity of your exercise. Wait at least two weeks before starting to increase — that’s the minimum your body needs to adjust. Once it begins to feel way too easy, you can start increasing the length of your workouts, to 30 and then 40 minutes, and eventually up to an hour. Once you do that, you can gradually increase the intensity.
• Remove the guilt. Exercising is a journey. You're going to miss a day or two. If you accept that there will be some side steps on your journey, you’ll be better prepared mentally to deal with setbacks.
• Remember you are doing this for yourself. Don’t compare yourself to others. There will always fitter than you. Do not let them deter you from your goal. Your workout time is for you, and about you.
• Reward yourself. Not necessarily with food though. Choose a new outfit, music for your workout mix, attend an event with friends. Whatever you enjoy.

Just Remember that exercising, like life, is a journey. You can do it!