Hello Everyone,
I hope this week has treated you well.
I often speak about ‘healthy body, healthy mind’ to ensure a comprehensive understanding of the constant connection between mind and body. This means that in order for the mind to be healthily active, the body must be so as well and vice versa.
The topic today is going to be physical exercise. I am confident that most of you know the physical health benefits of exercise. These include healthier weight, bones and levels of energy, reduced blood pressure, cholesterol as well as chances of cardiovascular diseases, diabetes and obesity. Working out automatically triggers our mind to eat better, drink less alcohol and have better sleep.

On the other hand, I am not so sure that many believe in the high correlation between physical exercise and good mental health.
Your age, gender or fitness level does not matter; any amount of exercise will still make a difference. Keep in mind that the word exercise here means any physical activity such as walking, running, swimming, riding a bicycle, playing any sport etc. You do not need hours out of your day to reap the benefits of exercise. Thirty minutes a day a few times a week will show tremendous benefits. Exercise has been prescribed to help with stress, anxiety, depression and even suicide thoughts and behaviours. How? The actions that are automatically caused by physical exercise (improved diet, sleep etc.) alone have a significant impact on mental health.

Physical exercise has countless benefits on our mental health- and not just as a preventative measure. While exercise is not a substitute for medication when needed, it has been shown to treat mild to moderate depression. Some people find it even better than prescription medication as it has zero side effects. We know its affects as it increases positive, feel good neurotransmitters (such as dopamine and serotonin) into our brain. This added to the natural endorphins released in the body works as a treatment plan in itself. This natural boast along with its release of tension is also a powerful treatment of stress and anxiety. Exercise has also been known to lower symptoms of other mental health illnesses such as Attention Deficit and Hyperactivity Disorder (ADHD), Post- Partum Depression and Post -Traumatic Stress Disorder (PTSD).

Exercise sharpens our memory and gives us new levels of motivation, productivity and efficiency to learn new things. This is simply because physical exertion increases production of cells in parts of the brain that are responsible for memory and learning. It also produces cells responsible for creativity and inspiration. In regards to this, exercise doesn’t only allow you to inspire yourself but others as well. I work extra hard in the gym when I see others giving it their all.

Exercise is also a massive preventative and treatment activity in regards to drug abuse. Those who incorporate large amounts of physical activity in their treatment plan are much less likely to go back to drug use. This is because exercise naturally releases the same serotonin and dopamine in the brain as the drug would. It helps specifically with cravings and mild to severe withdrawal symptoms. This can mean that exercise can work as a healthy coping mechanism in general and for any issue.

The most common question and issue in regards to exercise as treatment is how to get to motivation to do so in the first place? People who are depressed or anxious (or suffering from any mental illness for that matter) rarely want to leave their bed, much less have the energy to go get exercise.

When you feel exhausted and hopeless, keep in mind that exercise is not going to make that worse; it’s a powerful energizer that reduces that fatigue. Remember that you do not necessarily have to leave your home to get physical activity in. Try doing something at home in the beginning. Give yourself only positive self –talk. Say (from the day before) ‘I will exercise for 15 minutes tomorrow.’ If you go to bed thinking that you dislike exercise, that you are physically incapable or that you do not have the time, you will 100% not be able to do it. What we tell ourselves is extremely important for our energy and motivation. Fake excitement from the night before. Studies have shown that if you force a smile, even when very sad, you will shortly start genuinely smiling.

The same can work for excitement and motivation. If you are new to exercise, you need to set small goals at first. The biggest mistake people make is committing to hard, heavy and unrealistic routines right off the bat. These are hard to continue and often result in one feeling despondent and giving up hope. It is the same when people start a new diet. They go from eating whatever they want to basically nothing at all; that always results in disappointment. Start small and stick to it.
Schedule your workout in for the time of day when you feel the most energised. Don’t worry if anyone says working out in the morning (or night) is best for them- you do it when it’s best for you. Only do activities you enjoy. Do not worry about ‘this is the best exercise’ – do what you feel comfortable doing.

You can also make exercise a social activity. Low motivation caused by mental health also typically results in isolation. Maybe meet a friend/ family member and go for a walk? Two birds, one stone. Speaking of two birds one stone, why not make your physical activity (in the beginning) something you have to do anyway? Do laundry, clean the house, do the gardening- this all counts as exercise.

Most importantly, every individual needs to find their own personal benefit to exercise. My main motivation for physical exercise is that it tremendously improves my self-confidence and self-esteem. Keep reminding yourself what it does for you.
Keep in mind there is light, moderate and vigorous intensity. Light meaning speaking and breathing is still easy, moderate happens when speaking is still easy but your breathing will be short and vigorous intensity happens when you are very short of breath and have a rapid heart- beat. Moderate exercise only (especially in the beginning) is necessary for someone newly on medication for mental health issues.

This is because some of these medications have side- affects such as dizziness or rapid heart-beat. The same goes for people with panic disorders as the physical effects of exercise are very similar to effects of panic attacks (shortness of breath, raised heart rate etc.) This can trigger an anxiety attack so start off slowly. Also keep in mind, like anything else, too much exercise is bad for you and can result in injury so moderation is key.
Overall, exercise is an attempted improvement of our mind, body and soul. It makes us feel powerful and resilient. You really cannot go wrong.

Thank you for reading and please send in any topics to caitlinvieira@gmail.com. Also please remember when you can come see me.

Georgetown Public Hospital :Monday- Friday – 8am- 12pm
Woodlands Hospital: Outpatient Department
Drug and Alcohol group meetings – Mondays 4:00pm
Good mental health group meetings- Wednesdays 4:00pm
Say Yes to Life and No to Drugs! Always!