Experts with ThedaCare Behavioral Health are encouraging people to consider physical activity as an additional way to benefit their mental health.
“Physical activity may enhance cognitive function by improving blood flow in the brain,” said Taylor Lackey, a Nurse Practitioner with ThedaCare Behavioral Health. “In some cases, it could be as effective as anti-depressant medications.”
The advice comes amid observations surrounding May’s Mental Health Awareness Month, a period that calls for advocacy and support for mental health issues.
An estimated one in five Americans lives with a mental health condition, the National Institute of Mental Health said. That’s why it’s important to take a proactive approach to education and outreach. Part of that involves promoting healthy coping strategies like physical activity.
Feel Better Naturally
Exercise may help increase self-esteem and decrease stress levels, Lackey said. That’s because physical activity releases endorphins in the brain, which are feel-good hormones. Exercise may also help improve sleep quality.
“Many of our mental health challenges might go away if we moved our bodies more and got seven to nine hours of sleep every day,” said Jessie Schnell, a Nurse Practitioner with ThedaCare Behavioral Health. “We might not need any anti-anxiety or anti-depressant medications on a regular basis.”
Schnell encourages her patients to aim for 30 minutes of “intentional movement” each day. Examples include walking, biking and swimming. Gardening, mowing the lawn and doing household chores can prove beneficial as well, she said.
Science backs the exercise-mental health connection. People with sedentary lifestyles have higher rates of death at younger ages, according to the National Institutes of Health. Exercise may help improve attention, focus, memory, cognition, language fluency and decision-making, the organization said.
Experts say regular exercise may also help people worry less while simultaneously offering additional benefits, including:
- Gaining confidence. Getting in better shape may make a person feel better about their appearance.
- Connecting with others. Joining a local gym or exercise group may give a person a chance to meet or socialize with others.
- Coping in a healthy way. Finding positive ways to manage depression or anxiety may help people feel better about themselves.
How to Begin
Government health guidelines recommend getting 150 minutes of exercise per week, including at least two days of strength training. Lackey advised people to begin their increased physical fitness efforts with modest goals.
“I think it’s beneficial to spread out your activity over the week so it becomes part of your lifestyle and routine,” she said. “Then you may be better positioned to experience the benefit of those feel-good hormones more often, too.”
Small steps can lead to big gains, Schnell said.
“Washing the car, walking the dog or playing outside with the kids or grandkids all count,” Lackey said. “Find ways to add small amounts of physical activity throughout the day. For example, take the stairs instead of the elevator. Park a little farther away from work to fit in a short walk. If you live close to your job, consider biking to work.”
Schnell recommends walking pads as an alternative for those with tight schedules.
“We live in Wisconsin, so our weather isn’t always the greatest for walking outside,” she said. “A walking pad is a simple, small device to use in your home. Turn on your favorite TV show and walk for 30 minutes and you’ve got your movement in for the day.”
When the weather does cooperate, exercising outdoors offers even more mental health benefits. Studies show that people report higher levels of vitality, enthusiasm, pleasure and self-esteem after walking or exercising outdoors.
Positive Ripples
Embracing healthy habits often has an added benefit, Schnell said.
“Behavior is learned,” she said. “Kids will often increase their activity level if they see the adults who are responsible for them exercising and being physically active. We need to set an example for them so they’ll more likely grow up physically and mentally healthy.”
Incorporating increased physical activity into the day-to-day often boils down to reframing thoughts around exercise, Lackey said.
“I like to encourage my patients to think of exercise as celebrating what our bodies can do rather than something we have to do,” she said. “That puts a whole different spin on why we’re doing it and helps us appreciate what we can do.”
Lackey and Schnell encouraged people experiencing mental health or substance use issues to seek help.
Learn more about ThedaCare’s treatment options, or visit ThedaCare Behavioral Health Walk-in Care, open weekdays from 8 a.m. to 4:30 p.m.
