I’M so thankful for the many emails where my readers shared their New Year’s Resolution with me. More than half were relating to exercise, weight loss or overall physical health. Considering that many resolutions do not make it past January, I figured I would give you guys a few extra reasons and hopefully the motivation to keep going.

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.
Let’s start with 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 makes an important 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. Basically, anything that increases your heart rate.

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 suicidal thoughts and behaviours.

Physical exercise has countless benefits on our mental health- and not just as a preventative measure. While exercise is not a substitute for prescription medication in severe cases, it has been shown to treat mild to moderate depression and anxiety.

Some people find it even better than prescription medication as it has zero negative side effects. Exercise increases positive, feel-good neurotransmitters (such as dopamine and serotonin) within the brain. This added to the natural endorphins released in the body works as a treatment plan in itself.

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 the 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 relapse. 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 the 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 energiser 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, it will become more difficult to do. Self- talk is extremely important for our energy and motivation. 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, it is best to set small goals in the beginning. 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 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, and do the gardening- this all can count as beginner 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 heartbeat. Moderate exercise only (especially in the beginning) is necessary for someone newly on medication for mental health issues as some medications have side- effects 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 the 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 improves of our mind, body and soul. It makes us feel powerful and resilient. You really cannot go wrong.

Keep it up!
Thank you for reading and please send in any topics to caitlinvieira@gmail.com.
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