Mental and physical health are fundamentally linked. On one hand, poor mental health is a risk factor for chronic physical pain. On the other, people with poor physical conditioning are at greater risk for poor mental health outcomes.
There are several reasons why people struggling with mental health problems are more likely to develop physical health conditions:
Genetics: Genetics plays a vital role in any physical or mental health issue.
Motivation: medications prescribed for mental health problems might affect our mood leading to low motivation to take care of ourselves.
Social support: lack of support to change may hinder our ability to continue and stick to a routine.
Childhood trauma: exposure across various adversities, particularly repeated exposure, makes children more vulnerable for mental health problems (e.g., depression and anxiety-related disorders including post-traumatic stress), health-risk behaviours (e.g., smoking, harmful alcohol use, illicit drug use, obesity), disease (e.g., respiratory, cardiovascular, cancer, diabetes), and a high degree of functional impairment throughout the lifespan (Bellis et al., 2019).
Socioeconomic status: higher is associated with lower neighborhood safety fears, which in turn is linked to more physical activity, and positively related to mental health. As shown in figure below:
Benefits of Physical Activity and Exercise on Mental Health:
Improved sleep
Improved sexual functioning
Better endurance, energy, and stamina
Higher self-esteem
Stress relief and improvement in mood
Reduced tiredness increasing mental alertness
Reduced cholesterol and improved cardiovascular fitness
Benefits of Exercise by Type:
Aerobic/Endurance Exercise
Types: jogging, swimming, cycling, walking, gardening, and dancing
Benefits: improves blood circulation, improves memory formation, improves mood and motivation
Resistance/Strength Exercise
Types: weight lifting, push-ups, plank, crunches, squats, lunges
Benefits: improve muscle strength, improves bone health, reduces body fat and reduces anxiety
Balance and Flexibility Exercise
Types: stretching, yoga, Tai Chi, pilates
Benefits: improves focus and memory, reduces stress, keeps joint strong, prevent falls and injury
Overcoming obstacles to exercise
Even when you know that exercise will help you feel better, taking that first step is still easier said than done. Obstacles to exercising are natural, particularly when struggling with a mental health issue.
Here are some common barriers and how you can get past them.
You are feeling exhausted. Working out will make you feel worse when you’re tired, depressed, or stressed. But the truth is that physical activity is a powerful energizer. Studies show that regular exercise can dramatically reduce fatigue and increase energy levels. So, if you are feeling tired, promise yourself a quick, 5-minute walk. Chances are, once you get moving, you’ll have more energy and be able to walk for longer.
You are feeling overwhelmed. When you’re stressed or depressed, adding another obligation to your busy daily schedule can seem overwhelming. Working out doesn’t seem practical. Finding childcare while you exercise can also be a big hurdle if you have children. However, begin thinking of physical activity as a priority (a necessity for your mental well-being). You’ll soon find ways to fit small amounts of exercise into even the busiest schedule.
You are feeling hopeless. Even if you’ve never exercised before, you can still find ways to get active comfortably. First, start with easy, low-impact activities a few minutes each day, such as walking or dancing.
You are feeling bad about yourself. Are you your own worst critic? It’s time to try a new way of thinking about your body. No matter your weight, age or fitness level, there are plenty of others in the same boat. Ask a friend to exercise with you. Accomplishing even the most miniature fitness goals will help you gain body confidence and improve how you think about yourself.
You are feeling pain. If you have a disability, severe weight problem, arthritis, or any injury or illness limiting your mobility, talk to your doctor about ways to exercise safely. It would help if you didn’t ignore the pain but rather do what you can when you can. For example, divide your exercise into shorter, more frequent chunks of time if that helps, or try exercising in water to reduce joint or muscle discomfort.
Exercise Guidelines
Exercise and Children
Exercise helps with social learning, metabolism and physical conditioning. Exercise induces growth and maturation of children’s muscle and bone. Other than the multitude of physical benefits, exercise can have beneficial emotional effects in terms of reduced negative affect and increased self-esteem.
Breathing and Relaxation Exercises to Relieve Stress
