The Mental Health Benefits of Physical Activity
By Kris, FNP-BC
Most people are aware that physical activity or exercise contributes to physical health. Cardiac (heart) health and weight loss benefits are well known. The benefits of exercise on mental health may be less well known, however! Physical activity can improve cognitive abilities, decrease anxiety, and improve a person’s overall sense of well-being.
It is estimated that 8% of the U.S. population experience depression, with women twice as likely as men to experience it. Anxiety disorders are even more common than depression, affecting up to 19% of the population.
People with depression and anxiety experience varying degrees of disruption in their daily lives, including poor sleep, poor concentration, difficulty in relationships and a wide variety of physical ailments. Concerns about mood and feeling worried are among the most frequent reasons that people visit their primary care medical providers. Persons with an anxiety disorder are 3 to 5 times more likely to seek medical care.
Psychotherapy or counseling is recommended as a first-line treatment for depression and anxiety. Medication is also indicated for some. What may be less well known is how important physical activity can be for the prevention and treatment of depression and anxiety.
Studies show that physical activity can reduce symptoms of depression and anxiety as effectively as medication, and without side effects! Even brief episodes of lower intensity activity can help symptoms. And increased amounts of more vigorous activity have an even more significant impact.
Start low and go slow if you are wanting to start an exercise program. Start with 5, 10 or 15 minutes of exercise, or set a goal to walk around the block, for example. Fit in 5 or 10 minutes of activity “here and there” or attempt 20-30 minutes at a time. Gradually work up to 150 minutes of activity per week.
Being active outside has the additional advantage of natural light therapy, which is very helpful if a person tends to experience lower mood in the winter season.
Bottom line: keep moving, have fun outside, and life will look brighter!
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