Nobody doubts the benefits of exercise for physical health.
What isn’t as widely known or discussed is how essential moderate exercise is to our mental well-being. I created an online survey which sought to find out what health strategies helped people who have experienced an episode of depression or anxiety to bounce back from setbacks. I took a holistic approach, and asked people to evaluate the effectiveness of strategies such as exercise, good rest, good nutrition, emotional support from family, friends, and support groups, fulfilling work, hobbies, charity work, as well as traditional approaches like psychological counseling and medication. In all, over 60 strategies were evaluated, and 4,080 respondents were asked to rate those they had tried. Exercise was in the top three.
Research shows that a 30-minute brisk walk (or equivalent) significantly improves your mood after 2, 4, 8, and 12 hours compared to those who don’t exercise (Mayo Clinic, 2008). Exercise also boosts energy, confidence, and sexual desirability (American Fitness, 19 (6), 32-36).
We can’t control the slings and arrows that come our way on a daily basis, but we can control our daily habits. Incorporating moderate exercise into our day can inoculate us from the prolonged effects of a setback.
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I find it useful to walk, even just around the block,before I start my study or do my reading. That is not for my physical well being but so that I can better function mentally.
Hello Graeme,
I completely agree that exercise, any exercise, is essential for healthy mind and body. Whenever I hear people say they don’t have time I always think to myself that I personally don’t have time to spend in doctor’s surgeries and hospitals taking care of poor health and chronic illness later on in my life. I could not think of any more waste of time and life than that. Physical health needs to be a priority not a “get to it when I can” activity. Thanks! Justine
Yes, this is what I’ve been reading everywhere – but how long do we need to exercise before the positive starts outweighing the negative?
Let me describe my own case as an example. I have been diagnosed with severe clinical depression. We bought a Kinect at Christmas, in order to get some exercise in a (hopefully) fun way. I am very fond of playing computer games, so thought it would be less dreadful than exercise normally is. However, I still find the actual exercise extremely stressful (this is true also for walking, swimming, not to mention gym exercise which is also very boring.) While I do the exercises I experience stress/flight reactions akin to what I feel in more “traditionally” stressful situations.
After I’ve finished exercising, I feel fatigued, stressed, dissatisfied and very sad. This is the opposite to what you are supposed to feel after exercise – I am very well aware of that – but these are the experiences I have. It takes a couple of hours to get back to a mood level where I’m even able to take a shower.
So, how long should you stick with it? When are these fabled endorphone kicks going to make an appearance, and make me feel better instead of steadily worse when I exercise?
Also, if I may quibble with your phrasing, there is a contradiction in terms in the article. “Find something you enjoy [...] Although people with depression often don’t feel like exercising, it is important to go against that inclination.” The latter statement is true for me, the former isn’t – that is to say, there is no form of exercise I enjoy, it’s built-in that it isn’t enjoyable. It may still be important to go against my inclination, but please spare us the expectation that we have to do the impossible and “find something we enjoy”. It just adds another layer of guilt, you know.
My son, who suffered from severe OCD, always acknowledged that regular exercise helped decrease the effects of the disorder. Still, he did not exercise nearly as much as he could/should have……thankfully he is now doing great, but I still wish he would develop good exercise habits!