Author: Inaya Lakhani, BScKin, University of Calgary
A growing body of research has found that 10 minutes of exercise can help your body and provide many benefits to your brain as well. Studies have shown that a brief 10- minute workout had a consistent and immediate decrease in depression and anxiety (Sullivian, Covington, & Scheman, 2010). You should also note that there was an improvement in pain and mood after a short burst of exercise. Being active for 10 minutes out of 24 hours can help with your chronic pain and provide cognitive benefits. If you dedicatedly exercise for 10 minutes, your quality of life will change for the long term. Our innovative care strategies at Ability Physiotherapy will help you find quick relief.
27-year-old Sharon, a working woman confided in her best friend that all through the pandemic she has been suffering from depression and anxiety. As she started adjusting to her new routine of working from home and managing kids’ and household chores, little did she know that it started to take a toll on her physical and mental health. Sharon constantly felt suffocated with all the daily responsibilities and pressures but had zero motivation to complete anything. Most days, she was unable to accomplish anything, which left her feeling worse about herself. It started to negatively affect her emotions and thoughts – leading to mood swings, conflicts, and anxiety.
Stressors at work or at home are major contributory factors for a person’s overall mental well-being. In research terms, what Sharon is undergoing is Emotional Suppression. There are several contributory factors and one of them is avoidance of one’s feelings. In a post-pandemic world, a vast majority of people haven’t been able to adapt to the remote working environment. Maintaining a work-life balance has been hard for many of us, leaving us in a state of languishment.
The important question here is what can we do to promote mental well-being, and regain physical strength? You must have heard health care professionals stressing the benefits of exercising and how it can be the best healer. But we still don’t implement it in our daily lives? Why? Let’s take a moment to talk about the benefits of exercising – how being physically active can help promote mental well-being.
We know that exercise has many benefits, but we still decide to remain physically inactive, which ultimately pushes us into leading a sedentary lifestyle. I can go on and list so many benefits of exercise, but that is not going to instill the motivation in you to start and adhere to an exercise program. Instead, let’s take a moment to talk about the importance of health and exercise psychology.
Photo Credit: https://thesporting.blog/blog/the-best-types-of-exercise-for-mental-health
Recent research has found that exercise is as effective as medication when dealing with depression (Blumenthal et al., 2007, Hoffman et al., 2011). It was further shown that performing and actively participating in regular bouts of exercise can significantly decrease your chances of exhibiting depression again. Additionally, exercising along with other treatments (medication, psychotherapy, etc.) can be the most effective when dealing with anxiety (Merom et al., 2008). Exercise has been evident in providing a protective effect for many illnesses, diseases, and pain. In order for you to get the optimal result, make sure to consult with your physiotherapist as they can help you create a tailored program and aid with adherence.
Prolonged physical inactivity can lead to a loss of strength in your muscles. Therefore, moving your body in your own capacity is a small step in regaining your physical strength. Moving your body for less than an hour a day can dramatically improve your anxiety, stress, and depression. Mental health and wellness are so important and the first step to improving your mood/emotions is moving your body! Physical activity releases endorphins in the body that makes your brain happy and even help reduce feelings of pain.
SELF REFLECTION AND ACTIVITY:
Ask yourself these 5 questions:
1. When was the last time you exercised?
2. Why did you stop?
3. What was your goal?
4. What did you enjoy?
5. What did you not enjoy?
Now, I want you to get up and go for a walk. It can be a short one or a long one, but go for a walk, preferably outside. Clear your head and let go of all the tension and pressure. Experience mindfulness and notice the surroundings around you. Be calm and relaxed.
THREE SIMPLE TIPS FOR ENHANCING YOUR QUALITY OF LIFE:
1. Focusing on the outcome will not help you reach your goal. Enjoying and appreciating the journey will be more beneficial and rewarding
2. START SOMEWHERE. I need you to start somewhere. It can be blasting music and dancing in your kitchen or it can be going on a walk for 10 minutes. But, make sure to move your body and get that heart rate up.
3. Mental health is directly related to physical well-being. Make sure to take care of your body. Physical activity can greatly and immediately improve stress, anxiety, and depression.
Here is a video that will educate you more on the extraordinary benefits exercise can have on your body. Just as little as 10 minutes of walking can lower your risk for heart attack, stroke, and other cardiovascular diseases.
Link: https://www.youtube.com/watch?v=aUaInS6HIGo
Contact us or book your appointment today at Ability Physiotherapy.
Tags: physical activity, exercise, exercisepsychology, kinesiology, move, Natural Treatment, mentalhealth, Healthy Tips, wellbeing, physiotherapy, mentalwellbeing, Ability Physiotherapy, physical fitness, physical health
