Mental health and exercise
Does exercising make you happy?
On receiving an honorary degree last year, comedian and musician Tim Minchin addressed graduates with a lesson in life’s list of ‘to-do’s’. Fourth on his list was the need to exercise. Here’s Tim’s unique take on working out:
“Play a sport, do yoga, pump iron, run… whatever… but take care of your body. You’re going to need it. Most of you mob are going to live to nearly a hundred, and even the poorest of you will achieve a level of wealth that most humans throughout history could not have dreamed of. And this long, luxurious life ahead of you is going to make you depressed! But don’t despair! There is an inverse correlation between depression and exercise. Do it. Run, my beautiful intellectuals run.”
Evidence that exercise can help combat feelings of sadness and depression is readily available. It may not be definitive, and for some scientists the facts are still a bit hazy but it works even if nobody seems to be 100% sure why.
The NHS Choices website states that there is evidence that exercise may help depression and it is one of the main treatments for mild conditions. Check out their video to promote 150 minutes of exercise a week to stay healthy: http://www.youtube.com/watch?v=d0pgHKCGqss
At the respected Mayo Clinic the view is that: “Exercise probably helps ease depression in a number of ways, which may include:
Releasing feel-good brain chemicals that may ease depression (neurotransmitters- serotonin and endorphins)
Reducing immune system chemicals that can worsen depression (cortisol – the stress hormone)
Increasing body temperature, which may have calming effects.”
The Mayo Clinic also mentions that exercise has many psychological and emotional benefits too. It can help you: Gain confidence, take your mind off worries, get more social interaction and cope in a healthy way.
The data may be in its infancy but there is a growing acceptance in the UK & globally that physical inactivity is one of the biggest threats to public health with 37,000 preventable deaths in the UK each year attributed to inactivity.
So, as this long Winter rolls lazily on and the cold, darker days bring threats of the ever awful ‘SAD’, just look that treadmill in the eye and climb aboard. Yes, it might one day be proven that exercise helping moods is all in the mind. A placebo if you will of the weights and stretches kind. But, you know what? I’ll take that over feeling a bit blue any day. And if a yoga, cycling, pilates or running mood enhancer makes you feel better, then it shouldn’t really matter if that good mood is physiological, or psychological, should it?
And a final word on what exercise is best to improve mood…
When it comes to what exercise gives the best buzz, aerobic exercises like running, cycling and even brisk walking seem to have the edge… Of course, more calming stretching, relaxing activities like yoga, tai chi and pilates will also be hugely beneficial. Norman E. Rosenthal, MD, a clinical professor of psychiatry at the Georgetown University School of Medicine in Washington, D.C. says, “Eastern traditions such as yoga have a wonderful antidepressant effect in that they improve flexibility; involve mindfulness, which breaks up repetitive negative thoughts; increase strength; make you aware of your breathing; improve balance; and contain a meditative component.”
It doesn’t really matter you see. Anything is good, just get up, get active and feel the benefits. Let us know how it goes. Tell us how you plan to combat the winter blues on twitter, faacebook or by email: enquiries@fitforgym.co.uk
The ESPH exercise final point:
Start your training regime with cardio, that’s the most important step. Then move onto strength, with the final addition of balance and flexibility. These are the health priorities, but remember: different people get different psychological benefits from different exercises. So don’t be scared to try out different combinations, and see what benefits you the most.
The ESPH team
Further reading:
http://www.nhs.uk/Conditions/stress-anxiety-depression/Pages/exercise-for-depression.aspx