The Benefits of Exercise for Mental Health

The Benefits of Exercise on Mental Health 
People choose to exercise for both the physical and mental health benefits. For over three decades, research has shown that exercise can actually alleviate symptoms associated with anxiety and depression, as well as improve cognitive functioning and social skills. In recent years, exercise has become increasingly popular as a method for alleviating everyday stress, as well. From small movement breaks, to a jog around the neighborhood, exercise can be done in many shapes and forms. During this socially isolating period in our history, we recommend that everyone fit in daily exercise, in whatever capacity they find most exciting to them, in order to support their own mental health. 

Implementing Exercise
Finding time to fit physical activity into our busy routines can be challenging. Mayo Clinic provides some tips for making time to exercise and ensuring long-term lifestyle implementation.

1. Make a commitment: planning ahead and adding fitness to your schedule can increase your likelihood of starting a new routine. Forming a new routine can be especially difficult given the current world circumstances, and that’s okay! 
   – Add your fitness routine to your calendar
   – Join a team or club
   – Use an activity tracker on your phone and set a goal – you can even set up reminders! 

2. Exercise with others: physical activity can be more enjoyable when you are not alone, and making plans to exercise with others holds you accountable to getting your workout in.
   – Include family and friends
   – Bring your dog along for a walk or run
   – Form a workout group or find a workout partner
   – Plan outdoor activities in your free time

3. Change time or intensity of workout: fitting in a full workout can be more difficult on some days than others, and high intensity for long intervals of time can grow tiresome. Diversifying the time and intensity of your workouts can help ensure that you maintain your exercise commitment and avoid burnout. Running short on time? Consider doing the following:
   – Break up exercises if you do not have time for a complete workout
   – Complete high intensity workouts for shorter periods of time

4. Fit in fitness wherever you can: physical activity can be implemented into our lifestyles through small changes to our usual daily activities.
   – Start your day an hour or two earlier to provide extra time for exercise
   – Exercise or stretch while watching your favorite show
   – Walk or bike to work and other activities
   – Use the stairs rather than an elevator, or escalator, when you can
   – Take walks during breaks at work

Conclusion 
Regular physical activity is beneficial to mental health, especially during the current COVID-19 pandemic. Exercising can improve mental health by decreasing symptoms of stress and anxiety, but it can be challenging to incorporate fitness into your already busy schedule. However, an active lifestyle can be achieved by making a few changes to your current routine. Making a commitment, exercising with others, and being active whenever possible are a few ways to ensure a long-time implementation of physical activity. Reap the benefits of exercise and try to incorporate fitness into your daily routine! 

References 
Public Health Reports (1985) The Relation of Physical Activity and Exercise to Mental Health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1424736/ 

Fitting in fitness: Finding time for physical activity (2019) Mayo Clinic
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20044531