Exercise and Mental Health: A Therapist's Insight on Movement and Well-Being
If you Google “exercise and mental health”, you will get 1,780,000,000 results, so clearly there is no shortage of articles and research on this topic. What I would like to share in this article is my experience with exercise as well as the changes I see in my clients once they start moving their bodies on a regular basis. I will address some of the most common barriers to exercise as well as provide actionable steps you can take to continue moving your body or to start again if you have stopped.
A Therapist’s Love-Hate Relationship with Exercise
While I have known the benefits of exercise on one’s mental health for many years, I will also be the first to admit that I have had a love-hate relationship with exercise. Prior to 2021, I would go on walks, do yoga or gym classes here and there, but I never established a regular exercise routine. What changed in 2021? I had an infant, and we were in a global pandemic, so taking care of my body and my mind was crucial. I also happened to be surrounded by friends who wanted to move their bodies on a regular basis. So, I restarted my Peloton app membership, paired it with my bike and started out with a few basic programs. The programs gave me structure and I didn’t have to figure out which workout class made sense to do when.
Along the way I discovered a program called Power Zone which consists of 6-week and 8-week challenges. Suddenly something clicked - I found a program which was structured, matched my fitness level thanks to a 20-min FTP test and allowed me to measure progress over time.
I completed several challenges, started doing strength training and yoga on a regular basis for about 1.5yrs. Then life happened - between back-to-back covid and flu infections as well as increased personal commitments, my energy level took a nosedive and I had to slowly work my way back to regular exercise. It’s never easy to start again especially after making measurable progress, but it has also been humbling to slowly reach my previous fitness level and beyond.
The Transformative Power of Exercise
One of the most important lessons I have learned in the past 3 years is that our bodies and in turn our minds are capable of incredible things. We just need to let ourselves take the first step. Regular movement doesn't just help the body; it fortifies the mind. Many of my clients often report improved mood, decrease in anxiety levels, and an overall sense of well-being once they integrate physical activity into their daily routine. This isn't coincidental. Exercise triggers a cascade of neurochemical changes in the brain, notably the release of endorphins and serotonin, which are crucial in mitigating feelings of depression and anxiety.
I recently spoke with Kat Bright, a personal trainer who specializes in working with women, about the benefits of exercise and how to incorporate it in our busy schedules. Here is what Kat shared:
Exercise is a potent ally in nurturing mental and physical well-being. However, physical activity must be a positive experience, free from negative impacts.
If you're new to exercise or have faced challenges in staying consistent, clarity on your goals is key. Focus not only on your goal but also on actionable steps that will propel you forward.
Embrace the flexibility of setting goals in ranges, such as walking 1-2 times a week for 10-20 minutes or engaging in strength training 2-3 times a week for 20-30 minutes.
By framing your fitness journey in achievable increments, you empower yourself to progress while maintaining a positive relationship with exercise.
Overcoming Barriers to Exercise
Despite its benefits, moving our bodies on a regular basis can be daunting. The most common barriers include:
Lack of time: this is one of the most common reasons I hear from my clients regarding lack of exercise. Here is the trick though - something is better than nothing! While the American Heart Association recommends at least 150 minutes of physical activity per week, some movement is better than none. We often take an all or nothing approach and think “I don’t have 45min today to exercise so I won’t do anything.” Taking a 5-10min walk/bike ride or stretching for 5-10min is better than nothing especially if you tend to sit at a desk most of the day.
Motivation: this is a big one! My clients often share that they don’t feel like moving their bodies, thus they don’t. One of the most effective strategies to overcome lack of motivation is “action before motivation.” Especially when it comes to exercise, rarely do we feel motivated to get on the bike or go for a walk or run. But once we do and the endorphins kick in, we are much more likely to keep going. If you told me 3 years ago that I will be doing 45, 60, 75 and even 90-min rides and enjoying it, I would have laughed. I don’t often look forward to the rides but once I get going, the adrenaline kicks in and by the end I am so glad I got on the bike in the first place.
Accessibility: you don’t need an expensive gym membership to move your body and get the benefits of exercise. Check out local parks or trails near your home. Explore free resources such as Yoga with Adriene on YouTube. Or an app such as Peloton which costs $24 a month and gives you access to strength, yoga, spinning, and meditation classes.
However, these obstacles are surmountable. My approach has always been to start small. A 10-minute walk, a brief yoga session, or even gardening can kickstart the habit. It's about changing the narrative from exercise being a time-consuming chore to a manageable, enjoyable part of your daily routine.
Actionable Steps to Embrace Physical Activity
To navigate the journey of incorporating exercise into your life, here are 5 actionable steps that have proven effective for myself and my clients:
Set Realistic Goals: Begin with achievable targets to avoid feeling overwhelmed. It’s ok to start small and build from there! With Power Zone challenges, each ride builds up on the previous one. Week 1 starts with two 45-min rides and one 60-min ride. By week 3 or 4, the third ride goes up to 75-min and by week 5, the third ride goes up to 90-min. When I first discovered Power Zone, even the 45-min rides were quite difficult. During my last 6-week challenge, I was excited for the 75-min and 90-min rides since I knew my body was ready based on the work I had done building up to those rides.
Find Activities You Enjoy: Exercise shouldn't be a punishment. Exploring different activities can make it a rewarding experience. This is the main reason I was finally able to establish a regular exercise routine - I found what clicked for me.
Build a Support System: Engaging friends or family members can provide motivation and accountability. Take a walk after dinner with a family member or a neighbor. Text a friend when you have completed your exercise for the day. Or take a class with a friend.
Integrate Movement into Your Daily Routine: Opt for stairs over elevators, walk during your lunch break, park at the farthest end of the lot when going shopping or stand while taking calls.
Celebrate Progress: Acknowledge every step forward, no matter how small. Progress is not linear, but every bit counts towards improving your mental health. This is another reason I really enjoy the Power Zone challenges. Thanks to the 20-min FTP test I am able to establish what my fitness level is at the beginning of each challenge and then retake the rest at the end, which allows me to have a clear measurement of progress.
The Path Forward
The journey of incorporating exercise to improve mental health is deeply personal yet universally applicable. As someone who has navigated this path both personally and professionally, I can attest to the profound impact regular physical activity has on mental well-being. It's a testament to the body's ability to heal and support the mind, reinforcing the notion that movement is medicine.
The relationship between exercise and mental health is undeniable. It's a low-cost, accessible tool that has the power to transform lives. Remember, the journey towards well-being isn't a sprint but a marathon, with each step forward contributing to a healthier, more fulfilled life.
If you're a Massachusetts resident and need additional support, feel free to schedule a 20-minute consultation. As a licensed therapist in Wellesley, I will be honored to embark on a journey towards a healthier, happier you.
Veselina Hristova Jones, LICSW, is a Boston-area therapist based in Wellesley, MA, who specializes in anxiety, depression, and relationship issues. She provides compassionate, evidence-based therapy to adults across Massachusetts through secure online sessions, as well as in-person therapy for clients in Wellesley, Newton, Weston, Needham, Natick, and Framingham.
