Exercise for Your Mental Health!

Who hasn’t seen the movie Legally Blonde??  Of all the brilliant quotes from that classic, who knew that Elle Woods (Reese Witherspoon’s character) would provide some fitness facts when she said, “Exercise gives you endorphins.”

According to a recent study completed in the Netherlands and published in the Journal of Affective Disorders, Elle was not kidding around. Two groups of individuals with anxiety and depression were monitored during the study. One group was provided medication and the other simply exercised routinely, primarily through a twice a week running regimen. After 16 weeks of either taking medications or running both had the same amount of mental health improvement.

Additionally, the individuals in the running group had improved physical health while those relying on medication saw a physical decline.

“Exercise directly addresses the sedentary lifestyle often found in patients with depressive and anxiety disorders by encouraging persons to go outside, set personal goals, improve their fitness and participate in a group activity.” (See, Antidepressants Versus Running for Depression: Is There a Winner?)

Let’s look at this another way. Medication provides the advertised “quick fix” (“just take this pill and you will feel better”), so you choose an antidepressant medication thinking it’s going to work wonders and “fix” your problem immediately. However, the “quick fix” also brings the possibility of side effects from taking the medication. Take a look at the packaging or listen to the last half of those commercials for a laundry list of possibilities. There is the chance for interactions with other medications, weight gain, increased appetite, fatigue, insomnia, and dry mouth just to name a few. The “quick fix” may “fix” one problem while creating many more, including promoting a sedentary lifestyle.

On the other hand, you can select exercise as your outlet to decrease stress and anxiety by releasing endorphins. This proven treatment method also has added benefits for your mental health, potential weight loss, decreased blood pressure, and improved fitness levels. Not to mention the sense of accomplishment you feel after completing a workout which could give you a HUGE energy boost, especially if you complete first thing in the morning. As the study noted, you get similar mental health results as the medication with some serious additional physical health benefits.

I always hear how much exercise costs (e.g., gym membership, equipment, etc.) or how time-consuming it can be. You don’t need a gym membership or break the bank on fancy equipment to see improvement. I perform the majority of my exercises at home with some simple dumbbells or exercise bands, but I also incorporate body weight exercises and use household items (e.g., water jugs or a back pack of heavy books) to add some resistance to increase muscle mass. A simple pair of running shoes will help prevent injury as you begin walking or jogging around the block. The fresh air and the time outside will provide an extra, natural mood enhancing boost. Grab a partner and the benefits increase even more.

It doesn’t have to be for multiple hours each day! Simply adding a 30 minute exercise session a few days a week can be very beneficial for your mental and physical wellness. You don’t have to train for a marathon to see and feel the improvement!

As a country suffering from a mental health crisis, it is important to realize there are options out there to gain improvement in your mental and physical health.

As a coach with the FASTer Way to Fat Loss, I can provide you with at home, short workouts (no gym membership required!) with a variety of options for all fitness and ability levels. I am here to support you, as well as, a large community rich with experiences and motivation, to stand alongside you and aid you on your health and wellness journey. My next six week new client experience kicks off on January, 1st 2024. Join me and you will learn to THRIVE through the new year!

As aways, check with your health care provider prior to starting any exercise routine to make sure you can do it safely!